7 things that seniors should pay attention to when running in the morning in winter

　　step by step

　　After middle age, due to the decline in physiological functions, the ability to adapt to exercise load weakens, and the body's immunity decreases. Therefore, when you first practice morning running, alternate walking and running. The distance of the morning run can be shorter, but the time should not be too long. After a period of adaptation, gradually increase the distance, speed and time of your morning run. But we must pay attention to the basic principles of maintaining an appropriate amount of exercise and not being greedy for more or quick.

　　prevention cold

　　Autumn and winter are cold and windy. Traditional Chinese medicine believes that morning is when yang grows and yin disappears, and yin and yang intersect. It is best to wait until the morning dew begins before going out for a morning run. This is the best time. due to elderly Poor adaptability, going outdoors exercise , you should first put on more clothes, put on gloves, etc., and then start taking off your clothes after your body is warm to avoid catching a cold.

　　Breathe properly

　　Don’t hold your breath during your morning run. Holding your breath puts a greater load on the heart. The heart function of middle-aged and elderly people is weak and the fragility of blood vessels is increased, which can easily induce cardiovascular and cerebrovascular diseases. When running in the morning, you should breathe evenly and do "exhale every two steps, inhale after every two steps" or "exhale after three steps, inhale after three steps". If you feel tired or have difficulty breathing, you should immediately slow down your running speed or stop and walk to adjust your breathing.

　　Avoid by all means fever morning jog

　　Many people believe that running when you have a fever can have a therapeutic effect. In fact, it is not the case. When a person has a fever, the immunity is disordered and the body consumes energy. In addition, running is also an energy-consuming exercise. The energy consumption of the two causes the energy supply balance in the body to become imbalanced, which in turn aggravates the condition and causes other diseases. disease。

　　Don’t run in the morning on busy streets

　　Vehicle exhaust, morning dust, inhalable particles, etc. all determine that this morning environment is very harmful and harmful. healthy of. You should choose an open place in a park or playground. The fresh air environment can double the effect of morning running. There are sufficient oxygen atoms, which can supply the human body with a very high concentration in the early morning, increase the oxygen content in the brain, improve memory, refresh the whole body, increase metabolism, improve appetite, enhance the operation of various organs in the body, and improve cardiopulmonary function.

　　Choose a jog or walk

　　For older people, you can alternate. Blindly accelerating and running will increase the physical load, causing chest tightness, dizziness and other Brown reactions. After exercise, you can drink some water in an appropriate amount. In autumn and winter, the outdoor air is dry and the temperature drops. People are prone to getting angry, and the air humidity is low, and the water lost during exercise is It will cause the body to be dehydrated, so you must drink more boiled water after exercise, eat more pears, apples, dairy, sesame, fresh vegetables and other soft foods. Usually cook more rock sugar pear water, wolfberry loofah and other foods to neutralize this phenomenon, prevent internal heat, and increase the protective surface mucosa of the esophagus and respiratory tract.

　　Pay attention to adequate sleep and reasonable meals

　　A person with a sound body function and abundant energy will not feel tired during a morning run. After a morning run, he will feel that all physiological functions of the body have been improved and he will feel comfortable. Such a morning run is a beneficial winter morning exercise.

　　Tip: What to eat before your morning run?

　　It is not advisable to eat before morning exercise. The elderly can drink a cup of honey water to provide energy. People who do morning exercise should have a higher amount of calories in their food, because the calories they consume need to be replenished through food. The elderly should not supplement too much protein. egg Eat 1-2 pieces, for Hyperlipidemia Elderly people with high cholesterol can only eat one egg yolk. They should not consume too many carbohydrates. 1-2 taels is enough. It is best to eat more grains such as whole wheat steamed buns and drink a cup of soy milk or a bowl of millet porridge. Breakfast must include vegetables, and fruits can be used as a snack.