With the fire of the square dance, the elderly learn to dance more and more, we all find a lot of happiness in the dance, and find a recipe for health then? I'll tell you.
1, the elderly dancing shoes
While the benefits of dancing, but we still need a lot of attention in the dance. The elderly motor system muscle atrophy, joints near the osteoporosis, ligament elasticity decline, joint activity is not good. Therefore, attention should be paid to gradual, scientific training, slowly adapt. Strength and rhythm mastered in a slight sweat; the end of the fatigue, but can be quickly eliminated; easy to fall asleep at night, sleep sweet and other conditions are best. Elderly people should avoid sudden and drastic movements such as twisting the neck, turning the waist, turning the hips, etc. The floor should not be too smooth. The ground should not be too smooth. It is better to wear shoes with high heels and hard plastic soles. Old Beijing cloth shoes are characterized by green, leisure, health care, breathable, lightweight, comfortable, de-sweat, deodorant, moisture absorption, comfortable to wear, and bring people leisure enjoyment. Cloth shoes are mostly flat-soled, which can effectively avoid all kinds of foot diseases and related bone diseases due to the high heeled soles.
2, the elderly pick shoes should follow the "shoes before the wide, shoes in the tough, hard heel" principle
2.1, at least one centimeter in front of the toes, leaving enough space for the toes to move.
2.2, shoes in the middle of the moderate toughness, not easy to break the foot, picking shoes can be twisted with the hand to observe, twisted or can be twisted into a "twist" shape are not.
2.3, the elderly heel fat pad thinning, cushioning ability becomes weaker, a careless step on a small stone, heel pain is very easy, the chance of plantar fasciitis will become higher, so the heel to have a certain degree of hardness, and at least 2 to 3 centimeters high, in order to help disperse the pressure on the soles of the feet.
2.4 The elderly should wear breathable shoes, such as sneakers, and avoid plastic and other materials.
2.5, the elderly wearing shoes is best to use the Velcro, buckles and other fixed, because the laces are not only easy to loose, but also increase the risk of the elderly tripping.
3, suitable for the elderly shoes to have three conditions
3.1, the warmth of good performance: the foot is the furthest away from the heart, the blood supply is less, the surface of the foot fat layer is thin, the surface of the human foot to 15 ℃ below the surface, it is easy to cause upper respiratory tract infections and other diseases, the foot temperature is lower than 0 ℃, it will cause frostbite. Feet should be kept between 28-32 ℃.
3.2, breathable: wear shoes feet, panel moisture emitted by the elderly for every 12 hours 15-40 grams, if the moisture is retained in the shoes for more than 4-5 hours, the more moist feet, the more heat dissipation, which is easy to lead to cold and flu.
3.3, non-slip good: overweight elderly, the heel should be properly padded 2 centimeters, so that both lightweight and maintenance of the arch, but also to prevent slipping, it is best to wear cloth-soled shoes, "thousand layers of the bottom" is better.
What are the benefits of dancing for the elderly
1, dancing can improve the happiness index
Dancing is in the entertainment to increase social interaction and adaptability. Expand the circle of friends, make new friends. This will drive away the sense of loss and loneliness of the middle-aged and elderly. Dancing activities in the body to improve the function, so as to increase the happy mood.
2, can improve the balance of the body
Dancing is also a kind of coordination exercise, the balance of the middle-aged and elderly people is also declining. According to reports, the middle-aged and elderly people through the dance, significantly improve the body's balance, reduce the number of falls by 50%, so dancing can play a role in preventing falls and fractures.
3, can prevent dementia in the elderly
Mind through the dance can be governed by the music activities, *** brain cells active, thus improving brain movement. According to the relevant foreign research data show that often dance in the middle-aged elderly people suffering from Alzheimer's disease rate decreased by 76%. And show better than other types of sports programs.
4, improve the flexibility of the body
Middle-aged and elderly people through the dance can be very good activities in all parts of the body's joints, to enhance the flexibility of the muscles and joints, you can fully stretch the body's muscles and bones. This will increase the body's flexibility and coordination, and reduce the number of falls and injuries.
What to pay attention to the elderly dancing1, dancing action amplitude is not too big
Elderly motor system muscle atrophy, ligament elasticity decline, joint activity is not flexible, so we should avoid sudden and large-scale twisting of the neck, turn the waist, turn the hip, waist, and other actions, in order to prevent the fall, the occurrence of joints, muscle injuries, and even fractures. "Winking chicken dance" should not be. Many elderly people used to get up early to go to the park to dance. 56-year-old Li Da-ma early in the morning with everyone dancing fitness, sudden cerebral hemorrhage, sent to the hospital, although not life-threatening, but hemiplegia. Therefore, the winter exercise avoid too early, it is recommended to wait for the sun to come out and then dance.
2, jump 15 minutes to take a break
Before jumping to do 5-10 minutes of simple stretching of muscles and ligaments in preparation for the activities, follow the principle of slow and then fast; jump 15 minutes to take a break for a few minutes, the total time to control the 60 minutes or so. "Some old people can't stop jumping, more than 2 hours is not good."