What are the taboos for elderly people to take a walk? These 5 points need to be kept in mind.

　　Exercise is the best way to maintain health. As long as you exercise, the metabolism of the body's functions will be accelerated, prompting the aging cells in the body to be metabolized, so that people can appear energetic. Among them, walking is a kind of exercise that the elderly like very much, but there are taboos for the elderly to pay attention to when walking. So what are the taboos for elderly people to take a walk? what does the old man do exercise What's best? Next, I will introduce them one by one for your reference.

　　What are the taboos for elderly people to take a walk?

　　1. Avoid taking too large steps

　　Waving arms and taking long steps are considered by many to be a sign of good spirits. However, when taking a big step, the thigh often drives the calf out, and the foot falls to the ground with a "bang". Walking in this posture will weaken the cushioning force of the soles of the feet and easily aggravate knee joint injuries. And your feet are extended too far in front of you and your body and don't create any forward momentum. For daily walking, just use the stride that is most comfortable for you.

　　2. Avoid stopping suddenly after walking quickly

　　If you walk very fast and stop suddenly, extra blood will be pumped into your leg muscles and heart, making you feel dizzy and overheated.

　　It's best to start slow and spend 5 minutes warming up, which will increase blood flow to your leg muscles and warm the blood. Then exercise. When exercise is about to end, slow down and slow down.

　　3. Avoid holding too many things in your hands

　　Don't hold too many things in your hands while walking. Holding too much weight can cause shoulder and forearm injuries. But don’t forget to bring water. Drink at least 1 glass of water every 30 minutes. If you find it troublesome to hold it with your hands, you can put it in a waist bag or use an insulated water bottle holder to hold the water bottle.

　　4. Avoid twisting your buttocks too much

　　The buttocks twist too much when walking. Also, the foothold is too heavy, which puts a certain burden on the knees. When walking, your arms should swing to a large extent with the rhythm of your steps, 60 to 90 steps per minute.

　　5. Avoid walking on tiptoes

　　The original intention of walking on tiptoes is to make the steps more beautiful and consume more energy, but due to excessive force on the toes. This will cause the knees to press too hard on the calves due to the force exerted by the toes, which can easily cause pain and lead to ankle sprains.

　　walking for elderly Generally speaking, the amount of exercise will not be large, and it will have a negative impact on the body. healthy It has also achieved good health care effects, but everything needs to be done carefully. The above is the relevant content about the ways of walking that are not suitable for the elderly. I hope everyone can learn from it to avoid such mistakes and adopt the correct exercise method. This is the best thing for the body.

　　What kind of exercise is best for the elderly?

　　1. Balance exercise

　　Balance exercises focus on shaping the leg muscles, which play a key role in maintaining the independence of life and preventing falls for the elderly. It is recommended that the elderly adopt the "heel-to-toe walking" method, that is, put one foot in front of the other, with the heel touching the toe of the other foot, and walk 20 steps forward. Practice 3 times a day, three days a week.

　　2. Strength training

　　After the age of 40, people lose 1% of their muscle strength every year； After the age of 60, muscle strength will be lost by 1.5% per year. To prevent muscle atrophy, it is recommended that the elderly use lighter objects (2.5 kg dumbbells) to do biceps curls or arm raises 15 to 20 times, and exercise 2 to 3 days a week.

　　3. Flexibility exercise

　　Whether bending over to touch your toes or doing yoga, you can improve the flexibility of the elderly's bodies and do it 2 to 3 times a week.

　　4. Aerobic exercise

　　let heart rate Getting a rise in aerobic exercise helps older adults maintain a healthy weight and prevent cardiovascular disease disease . It is recommended that the elderly perform aerobic exercise three times a week, for 20 to 30 minutes each time. Some household activities (mowing the lawn, cleaning the house, and gardening) can also be considered aerobic exercise.