Physical exercise is the first choice to enhance immunity. The community survey shows that the elderly have a strong sense of exercise, and 8 out of 10 people insist on exercising every day. But most of them go out for a walk, brisk walking or square dance in the morning and evening. The idea that physical exercise is good for health has been deeply rooted in people's hearts, but for the elderly, their physical exercise has many restrictions, such as getting old, organ decline or illness, which limit the way and intensity of exercise for the elderly. The ancients said that summer is not suitable for the elderly to practice three volts, and the elderly should try to avoid strenuous activities when exercising.
1, the elderly should not do morning exercises too early.
Clinical medical research has found that the probability of a heart attack at 9 am is three times that at 1 pm, and the peak of a heart attack is a few hours after getting up in the morning. Morning exercise is very unfavorable to patients with coronary heart disease and hypertension, and patients with these diseases are mostly concentrated in the elderly.
The lowest sugar content in the liver is in the morning. The elderly exercise during this period, and sugar as exercise energy will be mainly supplied by fat decomposition. After fat continuously enters the blood as an energy substance, the concentration of free fatty acids is greatly increased because the human body cannot effectively use them. The toxicity of excessive fatty acid intake in the elderly often leads to arrhythmia and even cardiogenic shock, which is life-threatening.
Due to the aging of body function, the muscles, limbs and other motor organs are still in a state of temporary relaxation after getting up in the morning, the heartbeat and breathing are very slow, and the metabolic level of the body is low, so it is difficult to raise the sensitivity of limb response and the flexibility of movement to a higher level at once. Exercise at this time is not only ineffective, but also easy to cause falls, bumps and sprains. , harm the body.
Outdoor fitness needs to make full use of the characteristics of temperature and airflow to treat diseases and enhance physical fitness. In the morning, the atmosphere is relatively static, and various waste gases are not easy to spread. Now is the time when air pollution is serious, especially for the elderly with weakened immunity.
2. Don't exercise one hour before going to bed after meals.
Do not exercise after meals 1 hour and before going to bed 1 hour, otherwise it will affect digestion and sleep.
Don't exercise after dark
Huangdi Neijing said, therefore, when the yang is outside for a day, the yang is rising, but the yang is strong at noon and weak at night, so the valve is closed, so we gather at dusk, so we don't disturb our bones and muscles and see the fog and dew. On the contrary, the shape is trapped and thin. In the evening, I advocate no exercise, no disturbance of bones and muscles, no sweating and no injury to the sun. At night, birds return to their nests, their spirits are restrained, their yang is closed and their pores are closed. At this time, stretching muscles and practicing bones, running and dancing will lead to congestion of bones and muscles and deficiency of viscera, and people will become more and more boring, and vice versa.
4. The best exercise time for the elderly
When is it better for the elderly to exercise? According to the circadian rhythm of the human body, the best time is 5 pm, near dusk. Because at this time, not only the sensitivity, action and flexibility, coordination, accuracy and adaptability of most people are at their best. Moreover, the sugar in the human body has also increased to the peak, and there will be no energy metabolism disorder and organ function overload during various fitness exercises.
To know when the elderly exercise, I remind you that the elderly should pay attention to choosing the right time for their daily exercise to avoid the bad influence of the wrong exercise method on their health.