What kind of exercises are suitable for the elderly in summer?

 　　The weather is hot in summer, and I'm sweating all the time. elderly Also active in fitness in summer exercise . Proper physical exercise is beneficial to middle-aged and elderly people healthy There are many benefits in disease It can play a positive role in the prevention, treatment and rehabilitation process, and it is also one of the important means to promote the longevity of the elderly. However, it should be noted that summer is hot and humid, and if you exercise improperly, not only will it be difficult to achieve your fitness goals, but it will be harmful to your health. So what kind of exercises are suitable for the elderly in summer! Let’s take a look with the editor!

　　We recommend several exercises suitable for seniors:

　　Exercising in summer can dilate capillaries, improve heat dissipation, and give the body a stronger ability to regulate body temperature. This is also the fundamental reason why many experts advocate "39 exercises in winter and 3 volts in summer." Summer is the active period of people's metabolism. It is necessary to maintain an appropriate amount of exercise and achieve a balance between work and rest.

　　badminton: Long-term badminton exercise can make the heart function stronger, contraction stronger, lung capacity increased, and endurance improved. At the same time, badminton exercise can also improve the human body. nerve System sensitivity and coordination, enhancing cardiovascular and nervous system functions.

　　Power walking: Power walking is a form of exercise with a speed between running and walking, and is especially suitable for middle-aged and elderly people. Power walking has a moderate amount of exercise, low technical requirements, no equipment restrictions, and good exercise effects. It has a good effect on strengthening leg muscles and improving cardiopulmonary function.

　　swim: Swimming has the effects of losing weight, lowering cholesterol, and enhancing cardiovascular function. Summer is the best season for swimming, and it’s perfect for outdoor swimming in hot weather. Because the outdoor air is good, it is helpful for stimulation after getting out of the water. skin , promotes muscle vasoconstriction, and at the same time, outdoor sunlight exposure helps promote the body's absorption of vitamin D, which is good for skin health.

　　However, experts warn: swimming consumes a lot of physical energy. Middle-aged and elderly people with a history of heart disease, diabetes, lung disease, etc. should listen to doctors' advice when swimming to avoid accidents.

　　Yoga: Yoga is a physical and mental exercise that is suitable for all ages. The hot weather in summer can easily make people feel sleepy. When the human body suffers from brain fatigue, many functions will be affected, causing people to fall into a sub-healthy state of fatigue and listlessness. However, the stretching, twisting and deep rest and relaxation of various yoga postures can massage various organs in the body and keep them in a balanced state.

　　What kind of exercise should the elderly choose to be beneficial and harmless?

　　First of all, we have some general requirements for exercise for the elderly. For exercise, it requires low load, low resistance, soothing and quiet. For the elderly, they are required to choose based on their own conditions, insist on exercising three to five times a week, and each time should not exceed 1 hour. They should not cause excessive fatigue of the body and insist on one or two exercises for a long time.

　　What should the elderly pay attention to when exercising in summer?

　　Many elderly people believe that it is good to exercise in summer, and sweating more can help detoxify the body. However, the temperature is high in summer, and the body will sweat a lot during exercise, which increases blood viscosity and can easily induce cardiovascular and cerebrovascular diseases such as stroke, myocardial infarction, and myocardial infarction. Therefore, the elderly are still very particular about exercising in summer.

　　1. It is not advisable to go out too early. If you go out too early, the low temperature and heavy dew in the morning will be harmful to the health of the elderly. Moreover, there will be some harmful particles in the humid air in the morning. If you go out too early to exercise, you will inhale these particles, which is not good for your health.

　　2. Avoid high temperature periods. The elderly should also avoid exercising at noon or in the afternoon because the heat and humidity are strong at this time, which can easily cause heat stroke or other accidents.

　　3. Do not do strenuous exercise. The elderly have poor adaptability to high temperature environments and weak tolerance. When exercising, they must do what they can, step by step, and be comfortable. It is not advisable to do excessive weight-bearing exercises such as fast running or lifting weights. It is generally advisable to do some soothing activities, such as walking, Tai Chi, and radio exercises.

　　4. Control the amount and time of exercise. The elderly need to control the amount of exercise, and aerobic exercise for more than half an hour to about an hour is appropriate.

　　5. Prepare medicines and food. For example, elderly people with cardiovascular and cerebrovascular diseases need to take medication before going out for exercise, and they should also bring Suxiao Jiuxin Pills, nitroglycerin, etc. first aid Medicines for emergencies. In addition, if you are a diabetic, bring some candies to prevent and treat hypoglycemic reactions.

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