1. Pay attention to gradual and orderly progress: according to the strength and weakness of one's own physique, to choose the appropriate exercise. It is best not to exercise on a whim and then stop afterward, which is not beneficial.
2, adhere to the appropriate sports: adhere to do their own ability to do sports, suitable for their own, adhere to the vital. When exercising, you can mix several kinds of exercise together.
3, pay attention to exercise time: try to do in the morning when the air is fresh, deep breathing, toning exercise, chest expansion exercise.
4, to participate in social activities: such as the elderly square dance, not only can exercise the sense of balance, but also can promote the exchange of friends. But pay attention to the scale is not too large, do not disturb the people. Elderly people should go to bed late and get up early. Emotionally, do not be impatient, exercise to the body skin sweat is appropriate, under the practice time should avoid the highest temperature, choose in the early morning six to eight hours, or four to six in the afternoon, exercise time should not be too long, each thirty to forty minutes.
After the workout, immediately take a bath with lukewarm water, and five to six minutes of self-massage after the bath to achieve the effect of eliminating fatigue.
Autumn autumn is high and the scenery is pleasant. China's traditional festivals, such as the Chung Yeung Festival, many elderly people like to climb to see the distance, which has a broadened horizons, strengthen the body and mind, strengthen the brain and improve respiratory function of the role.
Autumn is a good time to exercise, but the frailty of the body, the first recovery from illness, the elderly, should not do such activities, such as suffering from cardiovascular disease, dizziness, chest tightness, palpitations of the elderly.
The cold winter, from the warm room to the outdoors, the body will often appear chills, it has been determined that adhere to the winter exercise of the elderly, encountered cold air after five minutes or so, the skin temperature can return to normal.
And no exercise habits of the elderly, need ten to twelve minutes. Visible, outdoor winter training is not suitable for all the elderly. But if you don't pay attention to the health care of winter training common sense, will produce outdoor exercise is not adapted or bring damage to the body.
Therefore, in the outdoor exercise of the elderly, in the exercise before the full preparation, so that the body of the cerebral cortex of the excitability of the cerebral cortex to adapt to the state, to promote the expansion of the capillaries in the muscles, increase the blood supply to the muscles, improve muscle strength, elasticity and flexibility of the joints, to prevent muscle and ligament injuries.
After the workout, it is necessary to do a good job of organizing the activities, so that all the systems of the body from the active state gradually transferred to a quiet state, to achieve the effect of eliminating fatigue. Before exercise, the first activity of the neck bone is common sense, but many elderly people have ignored this point. The danger of ignoring this point is that the movement is very easy to produce injury, the elderly because of age, bones and muscles are not young people's vitality. Therefore, before exercise, must first move the muscles and bones, you can bend over, stomping legs can be. Strenuous exercise for the elderly is a taboo, especially with three high, chronic diseases in the crowd, it is easy to cause accidents. In the choice of exercise, you can choose to jog, walk backwards and other gentle movement, in the movement should also pay attention to their own feelings, any discomfort to stop, can not in order to complete the goal set by holding on to. As the elderly exercise organs of the muscles have begun to atrophy, ligament elasticity is weakened, calcium in the bones to reduce the range of joint activity is limited to weight-bearing exercise, easy to fracture cracks, damage to joints, muscles and ligaments.
Two, avoid breath-holding exercise. Older people's respiratory muscle strength is weakened, the lungs of the fibrous tissue increases, the elasticity of the alveoli decreases, if you hold your breath in sports activities, easy to damage the respiratory muscles and lead to alveolar rupture and the occurrence of bronchial hemoptysis and other phenomena.
Three, avoid fast speed exercise. Due to the weakening of the elderly myocardial contractility, decreased elasticity of the blood vessel wall, narrowing of the cavity, the blood force increases, is bound to increase the burden on the heart. And then because the respiratory system function has been weakened, lung capacity and ventilation will be reduced and insufficient oxygen supply. And rapid exercise when the oxygen consumption increases, very easy to lead to hypoxia dizziness phenomenon. Especially with heart disease and hypertension, rapid exercise will prompt a sudden rise in pulse rate and blood pressure and accidents.
Four, avoid resistance and competition. Because the competition and contest activities will inevitably cause intense nerve excitement, while the contest will produce the ability to pay their own maximum winning heart, this situation will make the elderly in the physiological and psychological contradictions, and even accidents in the physical exercise during the elderly to follow the normal life system
To pay attention to the amount of nutrients, more easy to digest, high-protein, high-vitamin, low-fat food to be Quit smoking, because smoking can induce angina, and can increase the incidence of lung cancer. Drinking less alcohol or abstaining from alcohol can protect the liver.
To choose the appropriate exercise program
Elderly people in the exercise before the exercise is best to do a more comprehensive physical examination, and then according to the physical condition to choose the appropriate exercise program. At the same time, the results of the physical examination can be used as an objective indicator of the pre-exercise, so that it is easy to compare with the post-exercise situation and determine the effect of exercise.
If the body has always been better, you can also check yourself, such as continuous squatting 10-20 times, or running in place for 15 seconds, to see if there are palpitations, shortness of breath, chest tightness, discomfort and other symptoms, if there is no can start to exercise.
The exercise program for the elderly must be selected according to health, conditions and hobbies. Generally speaking, in order to choose each joint, each part of the muscle can get better exercise exercise program is appropriate, such as jogging, brisk walking, swimming, tai chi, etc., and should not choose the exercise intensity is too large, speed is too fast, the competition is fierce exercise program. You can also use sports equipment for exercise. As the saying goes, "three feet of ice is not a day's cold", "one bite can not eat a fat man". Participation in sports exercise should never be rushed, but should have a purpose, plan, step by step, to accumulate, so as to achieve satisfactory results.
At the same time, the beginning of the exercise should be small, to be adapted and then gradually increase. After a period of exercise, if you feel hot, sweaty, relaxed, comfortable, appetite and sleep after exercise are good, that the amount of exercise is appropriate, the effect is good, we must adhere to.
The movement of exercise should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Each exercise should pay attention to the static to dynamic, from dynamic to static, dynamic and static combination. In addition, it is necessary to master the essentials of movement, skills and exercise methods. To achieve good results through physical exercise, must be persistent, never "three days fishing, two days sunshine net".
It is best to exercise every day, each exercise half an hour or so; really difficult, weekly exercise should not be less than 3 times. At the same time, it is necessary to rationalize the time, develop a good habit of exercising on time, pay attention to grasp the appropriate amount of exercise.
Strengthening medical supervision during exercise
The purpose of strengthening medical supervision is for safety, preventing excessive fatigue or accidental injury. Such as jogging can not be too fast, for one thing, is fast and easy to cause ankle sprains, and then there are people with high blood pressure is prone to accidents, but also may be due to lack of oxygen induced angina pectoris.
Running process can run, walk alternately, breathing should be natural, the action should be slow and rhythmic, avoid doing hold your breath or over-exertion action.
Elderly people with hardening of the arteries, in particular, should avoid actions that cause a sudden rise in blood pressure, such as handstand, sudden bowing of the head, bending over and other actions.
Frequently know your pulse, blood pressure and physical health, and do a good job of self-monitoring. If you feel relaxed, happy, mildly fatigued, have a good appetite and sleep, have a stable pulse, and have normal blood pressure after exercise, you can continue to exercise because your body is in good condition.
If there is a headache, chest tightness, heartbeat discomfort, loss of appetite, poor sleep and obvious fatigue, anorexia phenomenon after exercise, it means that the amount of exercise is too large, and should be adjusted in time or temporarily stopped for a period of time.