What kind of exercise should not be done by the elderly? 4 types of exercise that the elderly should do with caution

　　As we all know, exercise can improve your immunity and make your body stronger. However, for special groups of people, exercise also requires attention to methods, especially elderly , there are even more stringent requirements on the control of time and intensity. In this regard, someone asked what kind of exercise should not be done by the elderly? What are the taboos for the elderly to exercise? Next, I will introduce them one by one for your reference.

　　What kind of exercises should older people not do?

　　1. Turn your head quickly

　　When you hear someone calling you, turning your head quickly can easily cause headaches and dizziness. In severe cases, it may even induce acute attacks of cardiovascular and cerebrovascular diseases, neck fractures, etc. Have high blood pressure, cervical spondylosis, osteoporosis, etc. disease Middle-aged and elderly people especially should avoid turning their heads quickly.

　　Suggestion: Turning the head is mainly a movement of the neck. The cervical arteries supply more than 80% of the blood to the brain. The signals sent by the brain must go down through the neck. The neck is an important "lifeline". The cervical vertebrae of the elderly are extremely fragile, so they should slow down when turning their heads, or turn slowly instead.

　　2. Sit-ups

　　Most middle-aged and elderly people have more or less problems with their cervical and lumbar spine. Coupled with osteoporosis, doing sit-ups can easily cause irreversible damage to the cervical and lumbar spine. In addition, this exercise causes great changes to the head, which can easily lead to increased blood pressure and accidents for people with cardiovascular and cerebrovascular diseases.

　　Suggestion: This type of exercise is not suitable for middle-aged and elderly people. It is recommended to choose some exercises with a smaller range of motion. Health preservation starts from the little things in life, rather than being achieved overnight.

　　3. Climb stairs

　　For people after the age of 50, body muscles decrease by 3% to 5%, and the corresponding balance becomes worse. Among elderly people who fall, more than 51% are related to stair climbing, which kills 20,000 people every year. As we age, our joints degenerate. When going up and down stairs or climbing mountains, the knee joints bear 3 to 5 times the usual weight, which accelerates joint aging.

　　Suggestion: If the elderly need to go up or down stairs, they must hold on to the handrails.

　　4. Bending to pick up heavy objects

　　Regarding the exercise of bending down to pick up heavy objects, it is actually harmful to anyone. If the strength is not in place, it is easy to slip to the waist, and even the blood pressure rises suddenly. Especially for middle-aged and elderly people, this exercise should be avoided.

　　Suggestion: When picking up heavy objects, you should take a "three-step" approach: the first step is to move your body closer to the heavy object.； The second step is to bend your knees and hips and hold the object firmly with both hands. ； The third step is to extend your knees and hips so that you can pick up the object.

　　5 taboos for seniors to exercise

　　1. 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.

　　2. Avoid 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.

　　3. 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 blood to flow to the head. The walls of blood vessels 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.

　　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. 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.