How long is appropriate for square dancing
Introduction: As one of the main ways of recreation for the elderly, square dancing is favored by many elderly people. Do you know how long a square dance is appropriate? Here I will tell you!
How long is appropriate for square dancing
Dancing time should not be too long
"Older people long time square dancing, easy to cause swelling and inflammation of both knee joints, so as to suffer from osteoarthritis of the knee joint." Quanzhou Orthopedic Hospital Orthopedic Traumatology Deputy Director Su Yuanbing said, "Although many elderly people dance the slow rhythm of square dance, not much action, but when dancing, the total weight of the knee joints than going up and down the stairs, for the presence of osteoporosis in the elderly, this time the lumbar vertebrae bear the pressure is very large."
Wang Yaoguo, chief physician of cardiovascular medicine at the Second Affiliated Hospital of Fukushima University, said, "The original people with coronary heart disease, such as prolonged square dancing, the amount of activity is easy to exceed the heart's ability to withstand, it will produce angina pectoris, myocardial infarction; such as valvular heart disease, due to the heart function is not good, it will lead to aggravation of heart failure, non-stop gasping for air; and patients with high blood pressure will be made to have been high. blood pressure to increase again."
Less neck twisting and lower back action
Square dance in a good atmosphere is conducive to the health of the elderly, dancing in the melodious music, not only exercise, but also enable the elderly to make friends, to eliminate the sense of loneliness, so that their emotions are regulated and improved. However, some movements, such as twisting the neck, waist, hip, waist, etc., if you do these movements for a long time, more or less on the elderly are damaged.
Dr. Wang Yaoguo said, the elderly in the exercise, the amount of exercise to reach the heart rate secondary amount of degree can be, and the secondary amount of heart rate of about 170 minus their age, the elderly to the secondary amount of heart rate as a movement limit, to ensure that their bodies do not feel uncomfortable, in the exercise time to half an hour or so is appropriate. Coronary heart disease, valvular heart disease, hypertension patients should be based on their own body's specific conditions to decide whether to participate in sports.
Dr. Su Yuanbing suggested that people suffering from osteoporosis and osteoarthritis of the knee joints to control the amount of exercise, the amount of exercise should be slowly adapted from small to large. Time, the best health of the elderly every 15 minutes to rest, with osteoporosis and osteoarthritis of the knee and serious condition of the people, to consult a doctor, it is best not to jump, the elderly exercise does not pursue more, to the comfort of their own body is the main.
Too early to exercise harmful
The elderly to choose the right time and place to exercise, Wang Yaoguo said: "'smell the chicken' 'exercise for the elderly is not appropriate. At five or six o'clock in the morning, the temperature is low, there is a morning fog, the elderly body stimulation is very big, should be in the sun out, the temperature has risen, and then come out to exercise. Seven or eight o'clock in the evening for exercise is also possible, but it is best to choose in the fresh air, secluded places, away from the crowded, dirty air."
Before dancing to do a good preparation exercise, you can do the upper and lower limbs of the stretching exercise, ligament stretching exercise, deep breathing, so that the muscles and tendons are ready. Before exercise for their own body to have a preliminary understanding, you can do a general physical examination, physical examination includes blood pressure, electrocardiogram, heartbeat.
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