one, pay attention to warmth
Spring is cold. The human body after exercise heat, this time if you do not do a good job of warm measures, it is easy to get cold cold. Elderly people in relatively poor physical condition should pay more attention to warmth in the process and after the end of the exercise, to prevent the wind and cold in the exercise.
Second, the amount of exercise and exercise amplitude should not be too large
In the whole winter, many older people's activities are greatly reduced relative to the usual, therefore, just into the spring exercise, should be based on the main restoration, to do some activities to move the torso, joints of the activities.
Three, should not be too early
The weather in early spring is still cold, morning and evening temperatures are very low, the air impurities are also more, is not suitable for exercise; the sun comes out, the temperature rises, the concentration of carbon dioxide in the air will be reduced, and this time it is more suitable for the time.
Four, exercise sweat should not undress
Not dew, is expressed in the exercise after sweating, do not take off the clothes, pay attention to keep warm. The elderly should choose a place that is sheltered from the wind and the sun when they exercise outdoors in the morning. If the exercise process is too hot and sweaty, the intensity of the exercise should be appropriately reduced, slow down the speed of the exercise or rest for a while, do not immediately take off the clothes, to prevent cold. Physical quality is relatively poor older people, in the process of exercise and after the end, pay more attention to keep warm, to prevent the exercise in the wind cold.
The principle of exercise for the elderly in spring
To comply with the principle of gradual and orderly progress: physical exercise must be strictly carried out before the physical examination, to do the exercise load test, the beginning of the exercise should be a small amount of exercise, and gradually increase, until it reaches the effective intensity, effective time.
Selecting the appropriate content of physical activity for the elderly: The elderly should not choose speed and power sports, such as walking, jogging, tai chi, qigong, health exercises, swimming and other projects.
Strengthening medical supervision during exercise: Prevent excessive fatigue or accidental injury. If the jogging speed can not be too fast, one can avoid causing ankle sprains, two can prevent angina induced by lack of oxygen. You can run and walk alternately, breathe naturally when running, move slowly and rhythmically, and avoid breath-holding or over-exertion.
Elderly people in the physical exercise period to maintain a normal routine, pay attention to reasonable nutrition, eat easy to digest, high protein, high vitamin, less fat food. Quit smoking, drink less alcohol or quit drinking.
Spring elderly exercise is not suitable for what sports1, squatting
In the squatting exercise, due to the movement of the center of gravity is lower, will make the knee joints overweight, from the cause of joint pain, and accelerate the wear and tear of articular cartilage. And a long time of violent squatting, but also make the elderly blood pressure becomes unstable.
2, sit-ups
Most middle-aged and elderly people have some problems with the cervical spine and lumbar spine, coupled with osteoporosis, sit-ups are easy to do to the cervical spine and lumbar spine irreversible damage. In addition, this movement on the head of the change is large, for people with cardiovascular disease is very easy to cause blood pressure, accidents.
3, climbing stairs
For people after the age of 50, the body muscle decreases by 3% -5%, and the corresponding balance also deteriorates. (In addition), more than 51% of falls among the elderly are related to stair climbing, which kills 20,000 people a year. After age, joint degeneration, up and down the stairs or climbing, knee joints bear the weight of the usual 3 to 5 times, which will accelerate joint aging.