7 kinds of exercises that the elderly should not do

　　elderly 7 types of exercises you should 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 the stairs

　　For people after the age of 50, body muscles decrease by 3%-5%, and the corresponding balance becomes worse. (In addition), among the elderly 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. Bend down to reach your feet

　　Bending down to reach the top of your feet is a very good way to stretch your muscles and bones, but for some elderly people who have never done this exercise, doing this action can easily cause adverse effects on the spine, bones, muscles and even blood pressure. For example, elevated blood pressure, falls, fractures, and even muscle injuries are all possible.

　　Suggestion: The warm-up before exercise can be replaced by moving the wrist joints, ankle joints, or walking briskly for a few minutes.

　　5. Torso twisting

　　Twisting is the most common warm-up exercise, but if your back muscle strength is reduced and you do this while standing, you may easily cause lower back injury or fall.

　　Suggestion: If you do this action, you can do it lying down or sitting. If you want exercise For flexibility, you can choose Tai Chi, swimming, etc.

　　6. Walking backwards

　　Some adults who do morning exercises in the park especially like to walk backwards, thinking that this can better achieve the effect of exercise. As everyone knows, the balance, vision, reaction ability, etc. of the elderly have declined, and walking backwards can easily cause accidents.

　　Suggestion: Normal brisk walking is the best way to exercise. You can rub fitness balls or walnuts in your hands while walking, which is good for stimulating peripheral circulation. If you are walking backwards, be in a safe area and preferably accompanied by someone.

　　7. 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.

　　Exercise principles for the elderly should be followed

　　Take it step by step and act according to your ability

　　Sports health care is to achieve the purpose of health preservation and longevity through exercise. When exercising, you must master the amount of exercise. If it is too small, it will not achieve the purpose of exercise. If it is too large, it will exceed the tolerance limit of the body and cause the body to be damaged due to excessive fatigue. Therefore, exercise and health care emphasizes gradual progress and doing things according to one's ability. So how to master the appropriate exercise intensity? At present, it is generally judged based on measuring the pulse immediately after exercise. Its calculation formula is: 170-age=appropriate exercise heart rate。

　　For example, for a 40-year-old person, if his pulse is about 130 beats after exercise, it indicates that the amount of exercise is appropriate; if it is significantly more than 130 times, it means that the amount of exercise is too much; otherwise, the amount of exercise is insufficient.

　　persevere, persevere

　　Exercising is not something that happens overnight, you must pay attention to it and insist on it regularly without interruption. The famous doctor Hua Tuo's saying "running water does not rot, door hinges do not become beetles" points out the principle of "moving will not decay", on the other hand it also emphasizes the importance of regular and uninterrupted exercise. Therefore, only by persevering and carrying out appropriate exercise can we achieve the effects of health and fitness.

　　There is relaxation and relaxation, moderate work and rest

　　Exercise to maintain health does not mean that you have to exercise continuously for a long time, but that you need to relax, work and rest, in order to achieve the purpose of maintaining health. Intense and powerful exercises should be alternated with rest exercises such as relaxation and breath adjustment. ； When exercising for a long time, you must pay attention to proper rest, otherwise it will affect work efficiency, lead to mental fatigue, and even affect health and fitness.