12 things that the elderly should pay attention to when learning to swim

　　1. Middle school students who are new to swimming elderly There are certain requirements when participating in swimming. exercise A comprehensive physical examination must be carried out before participating. Only those who pass the physical examination can participate in this sport. Never take any chances. A physical examination must be carried out beforehand, and whether you can swim should follow the doctor's advice.

　　2. Elderly people are prone to fatigue and colds if they stay in the water for too long. cold The probability is also many times higher than that of young people. Long-term soaking in water can easily lead to rheumatic bone disease, arthritis, etc. disease of onset.

　　3. Before entering the water, be sure to do preparatory activities to avoid cramps and other phenomena. Warming up before swimming is especially important for the elderly. Warm-up exercises can open and adjust your body to a state of preparation for swimming, and can prevent cramps and other abnormal conditions while swimming.

　　4. Middle-aged and elderly people who are new to swimming should obtain the consent of their doctor and start swimming in the summer. The air temperature and water temperature in summer are easy for middle-aged and elderly people to accept and adapt to. At the beginning, you can choose to go into the water when the temperature is higher during the day. Once you get used to it, you can swim in the morning.

　　5. Swimming for the elderly Unless you have lived at the seaside for a long time and are very familiar with the nearby beaches, you must choose a special swimming place to swim, and do not go to areas you are not familiar with to avoid accidents. Generally, specialized swimming venues have specialized lifeguards, and their rescue measures will be relatively complete in case of any emergency.

　　6. For seniors who are new to swimming, safety is the most important thing. To ensure safety, it is best to have someone accompany you or participate in swimming classes. Although not every elderly person is in poor physical condition and cannot be independent, swimming is a very physically demanding sport and is not very suitable for the elderly. If the elderly like this sport very much, it is best to be accompanied by family members and take protective measures.

　　7. When swimming, the amount of exercise should not be too large and the speed should not be too fast. The most suitable distance within 20-45 minutes is: 500-600 meters for seniors aged 60-70 and 300-400 meters for seniors aged 70 and above.

　　8. The tour length should not be too long, no more than 500 meters at a time. Swimming speed should be slow, breathing should be even, and the posture should be adapted to your own habits. If you are swimming in a river, you must not enter rapids or whirlpools.

　　9. If you are swimming in an indoor swimming pool, you must be careful. After entering the swimming pool, due to the large temperature difference between the indoor and outdoor swimming pools, you should be careful to prevent dizziness and shock, and do not rush into the water. If your body is sweaty, you should wipe yourself dry before swimming in the water.

　　10. When swimming, don’t swim too fast all at once, as your body may not be able to bear it. Swim from slow to fast, and gradually increase the intensity of exercise. And when swimming, you must swim within your ability. Generally, 30-50 minutes each time is appropriate. If the time is too long, it will cause excessive fatigue and various accidents may easily occur.

　　11. Dry your body in time when you come ashore after swimming. Because the resistance of the elderly is relatively weak, do not stay in the wind to avoid catching colds.

　　12. Many elderly people like to sunbathe after swimming. If you want to sunbathe after swimming, please choose between 10-11 a.m. and 3-4 p.m., and be sure to apply sunscreen. Avoid UV sunburn.