Elderly people need to pay attention to these things when dancing during the Spring Festival

　　For elderly friends, dancing is not only exercise It is one of the ways to make friends and eliminate loneliness. Therefore, even in the cold winter, there are many open spaces in parks and communities. elderly Dancing figure. However, sports medicine experts told reporters that many elderly people have misunderstandings about dancing and even step into "minefields". If care is not taken, stroke or even sudden death due to exercise may occur.

　　Zhou Qinlu, a researcher at the Beijing Institute of Sports Science, said in an interview with this newspaper that because dance brings people a sense of pleasure and can easily cover up physical discomfort, you cannot rely solely on feeling when choosing. Existing data show that if blood pressure is not measured before dancing, the risk of cerebrovascular accidents will increase. Therefore, it is recommended that the elderly measure their blood pressure and pulse before dancing.

　　Zhou Qinlu said that even if the blood pressure is within the normal range (ie, the systolic blood pressure is lower than 140 and the diastolic blood pressure is lower than 90), hip-hop, disco or any dance that lasts for more than 2 hours is a "minefield" that elderly friends cannot step on. Because the heart and lung functions of the elderly are weakened, blood vessel elasticity is reduced, and blood flow resistance is increased. Overly strenuous exercise will increase the burden on the heart and cause insufficient oxygen supply, especially for patients with high blood pressure and heart disease. heart rate and blood pressure rises suddenly, something unexpected happens. Elderly people can choose dances with a beat of less than 100 steps per minute, such as yangko, medium-quick step dance, fitness dance, ballet, modern dance, fan dance and other aerobic, medium-intensity dances. During the dance, the pulse should also be monitored, preferably 100-120 beats/min, and must not exceed 130 beats/min.

　　For people with grade I hypertension (systolic blood pressure between 149-159, diastolic blood pressure between 90-99), it is best to choose gentle dances such as foxtrot, slow three, slow four, etc. with a rhythm of 60-70 steps/minute. Once the blood pressure "upgrades" to level II or III (systolic blood pressure is higher than 160, diastolic blood pressure is higher than 100), dancing must be stopped.

　　In addition to choosing dance according to your physical condition, Zhou Qinlu also reminded that the following three points should be paid special attention to:

　　Don't move too much. The muscles of the elderly's motor system atrophy, the elasticity of ligaments decreases, and joint mobility becomes ineffective. Therefore, sudden and large movements such as twisting the neck, turning the waist, turning the hips, lowering the waist, etc. should be avoided to prevent falls, joint and muscle damage, and even fractures.

　　“Hearing the chicken and dancing" is not acceptable. Many old people are used to getting up early and going to the park to dance. 56-year-old Aunt Li was doing fitness dance with everyone in the early morning. She suffered a cerebral hemorrhage and was sent to hospital. Hospital Although he was not killed in the rescue operation, he was paralyzed. Therefore, avoid exercising too early in winter. It is recommended to wait until the sun comes out before dancing.

　　Take a break after dancing for 15 minutes. Before jumping, you should do 5-10 minutes of simple preparatory activities to stretch your muscles and ligaments. Follow the principle of slow first and then fast. ； After 15 minutes of dancing, you should rest for a few minutes, and the total time should be controlled to about 60 minutes. “Some elderly people can't stop jumping and will not get well after more than 2 hours."

　　In addition, it is best for the elderly to wear sports shoes when dancing, as hard-soled shoes can easily slip. Do not take off your clothes at will after dancing to prevent cold and trigger other disease . Zhou Qinlu also suggested that you should rest for about 40 minutes after a meal before starting to dance.