5 points that the elderly should pay attention to when doing exercise

Five points that the elderly should pay attention to when doing exercise

1. Avoid starting practice without preparation

Preparation before exercise is very important. Old people must do preparatory activities before starting exercise, bending and kicking, relaxing muscles, taking deep breaths, etc. At the same time, pay attention to sports equipment. Do not be casual. You must wear sportswear and sports shoes to avoid injuries during exercise.

2. Avoid strenuous exercise

The elderly are gradually aging, and their physical strength and endurance are weakening. Overly strenuous exercises such as long-distance running, long-distance swimming, jumping, long jump, etc. are not suitable for the elderly. The elderly should choose to exercise in a small amount of exercise, such as walking, dancing, jogging, etc.

3. Do not exercise on an empty stomach

Exercising on an empty stomach can easily lead to hypoglycemia. Therefore, the elderly should eat a moderate amount before exercising and pay attention to replenishing water during exercise to avoid affecting their health due to lack of sugar and water.

4. It is best not to exercise alone

Many elderly people have some major or minor ailments. If an accident occurs while exercising alone without anyone around, it may seriously threaten life safety. Especially for the elderly with diseases such as heart disease, it is best to find three or two companions together.

5. Pay attention to the amount of exercise

It is not a shame for the elderly that their physical strength is not as strong as before. This is the result of physiological laws. You must not do exercises that exceed your physical strength because you refuse to admit defeat, and you should not be competitive with others. Health is the most important thing.

The elderly should try to do these exercises as little as possible

1. Turn your head quickly

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

Recommendation: 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.

Recommendation: 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.

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

4. Torso twisting

Waist twisting is the most common warm-up exercise, but if your back muscle strength is reduced and you do this while standing, it is easy to cause back injury and you may fall.

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