The old man's wrong way to exercise
The old man's wrong way to exercise, the reality is that many elderly people will choose a variety of ways to exercise, but the elderly have a lot of precautions to take when exercising, accidentally there will be some of the wrong way to exercise, then the following is to take a look at the elderly in the exercise of what need to pay attention to it!
Elderly wrong way of exercise 1 01 Long time square dance This type of patients with symptoms are basically the same: the knee stretching and flexing without problems. But when climbing stairs, the knee pain is obvious, serious walking is uncomfortable, and the pain is relieved after a few days of rest. Why is square dancing so easy to hurt? Square dancing is becoming more and more difficult, and is usually designed with a lot of body rotation and lower limb twisting movements. These movements require a high degree of control of the body's center of gravity and the strength and stability of the lower limbs. Dance time of more than one or two hours means that the joints are used continuously for too long. Square dancing is not the longer the better, the difficulty is not the higher the better. Proper control of time and exercise intensity is conducive to the protection of the knee joint. 02 Shoulder pain patients throw shoulder exercise Rotator cuff tear injury is one of the common sports injuries in middle-aged and elderly people. There are many such patients in the clinic, most of whom have a history of shoulder pain. Then they mistakenly think they have frozen shoulder and want to relieve it through exercise. The elderly in the neighborhood fitness, like to do some frequent upward movement. Including shoulder rotation in the bar or rings, baseball pitching, weightlifting snatches and so on. This in fact, on the contrary, will aggravate the load on the shoulder joint, causing or aggravating rotator cuff tear. Frozen shoulder and rotator cuff injury are two different diseases. Frozen shoulder is a self-limiting disease, usually half a year, up to two years will be improved. A rotator cuff injury, on the other hand, will only get worse if left untreated or exercised in the wrong way. 03 "Swallow's fly" sit-ups Some older people practice the low back muscles, called "swallow's fly". ". "Swallow fly" is a good exercise, but it is not necessarily suitable for the elderly. Because the elderly joint disc aging, there are joint hyperplasia, spinal stenosis. Excessive stretching can exacerbate joint compression and collision, increase the hardness of the arch, cause fractures, and make the spinal canal more narrow. Also, sit-ups are not suitable for the elderly. Sit-ups to curl your legs up to practice your abs, too much strength. More than the International Labor Safety Organization on the disc limited to 150 cattle fixed force. It increases the load on the lumbar spine and makes disc degeneration very serious in older people. Most middle-aged and elderly people have some problems with their cervical and lumbar spine, to a greater or lesser extent. Coupled with osteoporosis, sit-ups can easily cause irreversible damage to the cervical and lumbar spine. Moreover, this exercise is a big change to the head, for people with cardiovascular disease is very easy to cause a rise in blood pressure and accidents. 04 High-intensity, high-difficulty exercise Some older people feel that the greater the intensity of the exercise, the greater the amount of exercise, the more beneficial to health. This can achieve the purpose of exercise. But explosive exercise may cause increased blood pressure, faster heart rate, myocardial ischemia and hypoxia. Exercise is about persistence, not speed and intensity. 05 Climbing stairs, climbing exercise Climbing stairs is listed as a fitness exercise program by many older people, that fitness is at home, convenient and fast, without additional space, without special time. But in fact, the process of climbing stairs, the knee joint pressure increased significantly, the knee joint repeated impact. The repetitive action of week after week will undoubtedly increase the damage to the knee joint, inducing knee joint disease. Similar to climbing stairs, hiking is also prone to damage the knee joint. The impact on the knee when going downhill is equivalent to 5 to 8 times your own body weight. This increases the damage to the cartilaginous surface of the patella and the meniscus, and is a high incidence of knee injuries. 06 Head and Neck Circling Exercise Many elderly people often do head and neck circling exercise, thinking that this is good for the cervical vertebrae, and also good for relieving the neck and shoulder pain. If the elderly suffer from severe atherosclerosis, or even carotid plaque formation, head and neck violently around the circle. Dizziness, nausea and vomiting may occur, and even fall, or heavy will brew arterial plaque dislodgement, resulting in accidents. The elderly head and neck exercise should be moderate, should reduce the amplitude of action, speed and winding strength. The amplitude of bilateral and anterior-posterior swing should be controlled within 180 degrees, and from time to time rest 2-3 seconds. In order to achieve the effect of relaxation. 07 Sports injuries "hot packs" Due to unscientific movement, or physical incoordination, the elderly often lead to ankle sprains and other cases. The local tissues are painful and swollen. Some older people will immediately use the "hot pack" method. It is believed that this can promote blood circulation and speed up the healing process. The correct treatment for sports injuries (such as ankle sprains) is: Within 24 hours of the injury, apply a cold compress (e.g., ice) to reduce the temperature in the injured tissue. Capillary contraction, reduce bleeding and oozing, conducive to the control of the development of the disease; 24 hours later, heat therapy, accelerate local blood circulation, to achieve the efficacy of blood dissipation, reduce swelling, reduce pain. 08 Walking backwards exercise Morning in the park morning exercise moncler outlet, some especially love walking backwards. This is a great way to get the most out of your workout. It is not clear that the balance, eyesight, and reflexes of the elderly have declined, and it is easy to cause accidents by walking backwards. 09 Morning exercise on an empty stomach For the elderly, morning exercise on an empty stomach is very dangerous. After a night's sleep, the belly is empty, and a 1 to 2 hour workout without eating is not enough calories. This, coupled with physical exertion, can result in insufficient blood supply to the brain. Even a short period of time can create an uncomfortable feeling. The most common symptom is dizziness, and in severe cases, panic attacks, weakness in the legs, and unsteadiness. Elderly people with original heart problems can suddenly fall and even die suddenly. In addition, it is best to start your morning exercise after the sun rises, as this is the most hygienic and safest exercise. 10 Exercise to hold your breath Older people's cardiorespiratory function is declining, hold your breath and exertion, it will be due to the rupture of the alveoli and pneumothorax. Holding your breath can also increase the burden on the heart, causing chest tightness and palpitations. When holding your breath, the 'pressure' in the chest cavity increases, and the amount of return blood decreases causing insufficient blood supply to the brain, making it easy for dizziness and even fainting to occur. After holding your breath, the return blood volume suddenly increases, the blood pressure rises, and cerebrovascular accidents can easily occur. Therefore, like weight lifting, tug of war, hard qigong, pull-ups and other sports that require breath holding, the elderly should not be carried out. Long time square dance The symptoms of this type of patients are basically the same: no problem with the knee extension and flexion, but the knee pain in the stair climbing is obvious, and the serious walking will be uncomfortable, after a few days of rest, the pain is alleviated. Dance time of more than one or two hours a day means too long continuous use of the joints. Dance square dance is not the longer the better, the difficulty is not the higher the better, appropriate control of time and exercise intensity is conducive to the protection of the knee joint. Shoulder pain patients shake the shoulder exercise Rotator cuff tear injury is one of the common sports injuries in middle-aged and elderly people, most of them have a history of shoulder pain, they mistakenly think that they are suffering from frozen shoulder, and want to alleviate it through exercise. When the elderly work out in the neighborhood, they like to do some upward lifting movements frequently; Including shoulder rotation in the bar or hoop, baseball pitching, and weightlifting snatches, etc., which in fact, on the contrary, will increase the load on the shoulder joint, resulting in or aggravating the rotator cuff tear. Head and neck circling exercises If the elderly suffer from severe atherosclerosis, or even carotid plaque formation, head and neck violently circling, there may be dizziness, nausea and vomiting, or even fall, or the heavy will be brewed arterial plaque dislodgement, resulting in accidents. The elderly head and neck exercise should be moderate, should reduce the amplitude of action, speed and winding strength. Both sides and the amplitude of the front and back swing should be controlled within 180 degrees, and from time to time to rest for 2 to 3 seconds, in order to achieve the effect of muscle relaxation. Morning exercise on an empty stomach For the elderly, morning exercise on an empty stomach is very dangerous. After a night's sleep, the lack of calories, coupled with the physical exertion, will make the blood supply to the brain insufficient. The most common symptom is dizziness, and in severe cases, you will feel panicky, weak legs, and unsteady, and older people with original heart problems will suddenly fall down and even die suddenly.