1 Do not exercise too early
This is because the elderly suffering from high blood pressure are in varying degrees "atherosclerosis, the ability to adapt to the sharp drop in temperature is poor, susceptible to cold stimulation spasms, vasoconstriction; coupled with a night's sleep, the blood viscosity is high, the resistance of blood circulation increases, if the large exercise exercise will lead to a faster heartbeat, the heart muscle oxygen consumption increases, contributing to the rise of blood pressure, the heartbeat will increase, the heartbeat will increase, the heart beat, the heart muscle oxygen consumption will increase, the heartbeat will increase, the blood pressure will increase. Oxygen consumption increases, prompting increased blood pressure, increased vascular tension, easy to myocardial infarction, cerebral infarction, cerebral hemorrhage, fatal arrhythmia and other serious consequences.
Elderly people should not get up too early or too fast in the winter season, and after waking up, they should stay in bed for a while and move their muscles and bones in order to gradually accelerate blood circulation and adapt to the cold environment around them. It is best to go out for exercise from 10 o'clock in the morning to 5 o'clock in the evening. When you go out, you should pay attention to the warmth, should be selected in the back wind to the sun, not in the cold wind in the dark place to exercise.
2?Don't exercise on an empty stomach
Exercise requires energy. Fasting exercise, the source of energy mainly by fat decomposition, at this time, the human blood free fatty acid concentration increased significantly. Elderly people due to lower cardiac capacity, excess fatty acids bring toxicity tends to make the elderly produce arrhythmia, so that the liver synthesized triglyceride vinegar increases, will cause and exacerbate the elderly coronary heart disease, atherosclerosis.
Elderly people in the morning before sports, it is best to replenish a certain amount of energy, such as hot fruit juice, containing enameled beverages and so on. In the long field exercise should carry enough food or high energy portable food (such as chocolate, etc.), to avoid in the field exercise process due to low temperature, energy consumption caused by the body temperature drop, endangering life and health.
3?Do not fatigue exercise
Elderly people should not do strenuous activities, should choose small and medium-sized exercise programs, such as tai chi, qigong, walking, hand exercise. It is not advisable to do inverted, longer head down, sudden forward bending, sit-ups and other activities. These actions are easy to cause a sudden rise in cranial blood pressure, affecting cardio-cerebral function, and even cardio-cerebral vascular disease. Due to the elderly muscle contraction, osteoporosis, also should not do somersaults, big splits, fast squatting, fast running and other sports.
4?Do not exercise after the "emergency brake"
People in the exercise, the lower limbs muscle blood supply increased dramatically, at the same time will be a large amount of blood from the lower limbs along the venous flow back to the heart. If the movement after the sudden standstill, it will make the lower limbs blood pooling, can not return in time, the heart into the blood is not enough, will cause dizziness, nausea, vomiting, and even shock, the elderly will appear more serious consequences, therefore, after the movement should continue to do some slow relaxation activities.
5?Do not suddenly do outdoor sports
People in old age, thermoregulatory function declines, poor peripheral circulation, cold immunity is far less than the young strong, if rashly to the outdoor sports, by the cold air or wind chill, will make the respiratory mucous membrane vasoconstriction, obstruction of blood circulation, resistance to reduce the mucous membrane, mucous membranes inflammation, sneezing, coughing, triggered by the cold, stomachache, angina, etc., so do not neglect to keep warm, and the cold, the cold, the cold, the cold, the cold, the cold, and the cold. Thus, you can not ignore the warmth.
Asthma is a common disease in the elderly, improper exercise in winter, can aggravate the asthma attack. Patients should pay attention to, can not suddenly run to the outdoors, inhaling cold air will stimulate airway spasm, resulting in asthma attacks, should first do preparatory activities indoors, to be warmed up before going outdoors. Each exercise time should not be too long, generally half an hour appropriate
6?Do not engage in dangerous sports
Safety is the elderly winter exercise is the top priority, to pay attention to the prevention of sports accidents, sports traumas and disease episodes.
Elderly people should not engage in sports with risk factors alone, such as skiing, skating and so on. Elderly people suffering from diseases should engage in smooth, gentle, stretching sports. At the same time carry the necessary emergency drugs. Once the body feels sick, should call for help in time.
7?Strengthening nutrition after exercise
After exercise, the elderly consume a lot of physical strength, should be based on ensuring the normal dietary needs, moderate increase in sugar, vitamins and other nutrients intake. Can be supplemented from grain, beans, chili, cauliflower, lo eight cabbage eating, but avoid overeating.
Beijing this year, the temperature continues to be low, so accustomed to the morning and evening exercise of the elderly friends feel in the choice of sports projects is very difficult, the amount of exercise is too big for the body to eat, small and activity is not open, and easy to catch a cold, for this reason, there are a number of callers to ask.
Elderly friends in the winter exercise must be "according to strength".
Low temperatures, stiff joints and muscles, if strenuous exercise, easy to cause muscle strains, contusions, increased blood pressure and so on. But the amount of exercise is too small, practiced half a day, the body has not been active open, can not achieve the purpose of fitness, but also may be counterproductive. Exercise should pay attention to a few principles:
First, avoid the wind. Exercise in the wind, the heat radiates quickly, the muscles can not be fully relaxed, but also easy to make the action out of shape, not to achieve the desired effect. Cold wind blowing into the mouth and nose, will cause breathing difficulties, gastrointestinal discomfort, etc.;
Second, keep warm. Never wear less clothes, you can wait for the exercise hot, and then one piece off, clothes to warm, breathable, loose, comfortable for good, exercise places are also appropriate to the sun;
Third, do not try to be strong. Elderly exercise is afraid of bravado, must be based on the individual's physical condition, can not and others blindly compare. To do a good job of preparatory activities before exercise, not from the warm air-conditioned room suddenly came to the cold outside, the amount of exercise to gradually increase.
Some of our senior friends want us to recommend projects suitable for indoor sports, fitness qigong as a traditional sports program, moderate exercise, a smaller range of activities, fitness effect is significant, very suitable for the elderly winter indoor. The State General Administration of Sports recently launched four new fitness qigong gong method, respectively, five bird play, Yi Jin Jing, eight brocade, six words.
The four sets of qigong have their own characteristics: five bird play to form gas, moving the joints, is a bionic type of work; easy to pull the bones by stretching the tendons, both rigid and flexible, is a strong type of work; six word trick spit sound, easy to learn and easy to practise, is to spit the type of work; eight brocade combination of loose and tight, rounded and coherent, is a medical type of work