alarm! Five precepts for exercise for the elderly

　　The old man hopes that he healthy , generally exercise, because only exercise can make the blood flow faster throughout the body. but elderly Our physique can no longer be compared with when we were young, so some exercises are not suitable for the elderly. We should pay attention to them during our daily exercise. So, is there anything that the elderly cannot do when exercising? Let’s take a look.

　　1. Quit weight-bearing exercises

　　Due to muscle atrophy in the elderly, muscle strength is significantly reduced； nerve System response is slow, coordination ability is poor, and reaction time to stimulation is prolonged. Therefore, the elderly should choose exercises with slow and gentle movements, relaxed muscle coordination, and full body movement, such as Tai Chi, walking, jogging, etc., which are all suitable.

　　2. Stop holding your breath and exert force

　　Normally, the pressure in our chest is lower than atmospheric pressure, which is called negative pressure in the chest, which helps venous blood flow back to the heart. When holding the breath, the pressure in the chest suddenly rises, causing difficulty in blood returning to the heart, reducing cardiac output, and thus reducing the blood supply to the brain. Therefore, dizziness, dizziness, and even fainting may occur in severe cases.

　　When the breath holding is completed, a large amount of blood suddenly returns to the heart, which will cause a sudden increase in cardiac output, blood pressure, and blood supply to the brain, making cerebrovascular accidents prone to occur. Therefore, when the elderly exercise, they must pay attention to breathing smoothly and naturally, and avoid holding their breath and exerting force.

　　3. Avoid intense competition

　　Some more intense sports competitions are not suitable for the elderly. On the one hand, due to the decline in the function of various organs in the elderly, the physical movement slows down and the coordination and reaction ability are poor, sports injuries are prone to occur.； On the other hand, fierce competition can easily lead to excessive emotions and induce accidents.

　　4. Stop rushing for success

　　Excessive or rapid increase in activity is often one of the causes of accidental injuries in the elderly. Due to reduced physiological functions, the elderly have poor adaptability to physical load, so they should have a longer adaptation period during exercise. For people over 30 years old, for every 10 years of age increase, the adaptation time to load is approximately 40% longer.

　　therefore exercise It is necessary to proceed step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. Do not act too hastily and cause excessive activity.

　　5. Avoid changing head position

　　Such as leaning forward and backward, bending sideways, various rolls, head-down, foot-high, and foot-up handstands, etc., are all movements of the head. These movements will cause the blood to flow to the head. The blood vessel walls in the elderly will become hard and have poor elasticity. Once the blood vessels cannot withstand it and rupture, it will cause cerebral hemorrhage, which may be life-threatening in severe cases.

　　Proper exercise is beneficial to the health care of the elderly, but the elderly should pay attention to the above points when exercising. After all, their bodies are not as strong as young people.

　　Principles of health-preserving exercise for the elderly

　　There are many ways to maintain health through exercise. Traditional Chinese fitness techniques such as Wu Qin Xi, Tai Chi, Tai Chi Sword, and Baduanjin, as well as modern commonly used exercises such as walking, jogging, swimming, and dancing, can all achieve the effect of maintaining health and fitness. However, no matter which exercise method is used to maintain health, the following principles must be paid attention to.

　　1. Take it step by step and act within your ability

　　Sports health care is to achieve the purpose of health preservation and longevity through exercise. When exercising, you must master the amount of exercise. If it is too small, it will not achieve the purpose of exercise. If it is too large, it will exceed the tolerance limit of the body and cause the body to be damaged due to excessive fatigue. Therefore, exercise and health care emphasizes gradual progress and doing things according to one's ability. So how to master the appropriate exercise intensity? At present, it is generally judged based on measuring the pulse immediately after exercise. Its calculation formula is:

　　170-age=appropriate exercise heart rate

　　For example, for a 40-year-old person, if his pulse is about 130 beats after exercise, it indicates that the amount of exercise is appropriate; if it is significantly more than 130 times, it means that the amount of exercise is too much; otherwise, the amount of exercise is insufficient.

　　2. Perseverance and perseverance

　　Exercising is not something that happens overnight, you must pay attention to it and insist on it regularly without interruption. The famous doctor Hua Tuo's saying "running water does not rot, door hinges do not become beetles" points out the principle of "moving will not decay", on the other hand it also emphasizes the importance of regular and uninterrupted exercise. Therefore, only by persevering and carrying out appropriate exercise can we achieve the effects of health and fitness.

　　3. Be relaxed and relaxed, work and rest appropriately

　　Exercise to maintain health does not mean that you have to exercise continuously for a long time, but that you need to relax, work and rest, in order to achieve the purpose of maintaining health. Intense and powerful exercises should be alternated with rest exercises such as relaxation and breath adjustment. ； When exercising for a long time, you must pay attention to proper rest, otherwise it will affect work efficiency, lead to mental fatigue, and even affect health and fitness.