With the increase of age, the physical function of the elderly will gradually decline. When running, playing badminton, dancing yangko and other fitness activities, we must do what we can, otherwise sports injuries may occur.
There is a famous saying that life lies in sports! Suitable for all ages, and so are the elderly! Jogging, Tai Chi, disco dancing for the elderly, yangko, calligraphy, shouting ... In squares, parks and community activity rooms, crowds of elderly people can be seen doing dynamic or static fitness activities everywhere. Exercise and fitness is a good thing, but you can't just rely on personal preferences or follow the crowd. What kind of activities are suitable for you and what you should pay attention to during activities are all particular.
Running, playing table tennis, swimming, etc. During exercise, the heart rate should not exceed 100, and it is advisable to sweat slightly.
Running, playing table tennis, swimming, playing badminton, etc. They are all systemic exercises, which are more suitable for the elderly who are about 60 years old, healthy and have no serious organic diseases. If hypertension and cardiovascular and cerebrovascular diseases are serious, doing this kind of exercise may induce diseases. Old people's blood vessels have poor elasticity and strong brittleness, and excessive exercise will increase blood vessel tension. Even ordinary old people should pay attention to this kind of big exercise: the intensity should not be too large, the time should not be too long, and the speed should not be too fast.
When the elderly do large-scale exercise, the heart rate should not exceed 100, and the exercise intensity should be slightly sweaty and not tired. In addition, you can't stop in a hurry after exercise, so as not to hurt your body. You can do soothing activities such as swinging your arms and slapping, and then slowly stop. At the same time, don't wait for the sweat to fall, get dressed immediately to avoid the wind and prevent the invasion of cold evil.
Taiji, Baduanjin, ballroom dancing, etc. Play Tai Chi without distracting thoughts, and "warm up" before dancing Yangko.
Taiji is a widely spread fitness activity since ancient times, which is most suitable for the elderly to exercise. It can be described as "practicing muscles and bones outside and breathing inside." When playing Tai Ji Chuan, in addition to the natural external posture and smooth movements, it can stretch the bones and muscles and strengthen the bones, but also requires the internal spirit to stretch, so that every action form is completely commanded by the mind, effortless and gentle. Therefore, although playing Tai Ji Chuan seems tiring, it can not only stretch the muscles and bones, but also promote the circulation of qi and blood, so as to achieve the effect of activating qi and dredging collaterals and harmonizing qi and blood. When playing Tai Chi, try not to be distracted, which will produce better fitness and heart-nourishing effect.
With the increase of age, the knee joint of the elderly has deteriorated, so exercise must be moderate and conform to the physiological characteristics of middle-aged and elderly people. Elderly people with knee problems should try not to practice squats. If they must squat, pay attention to the speed and try to support them with their hands. Elderly people with knee osteoarthritis are advised to take part in some activities that do little damage to joints, such as swimming. In addition, change the sitting posture frequently, and don't let the knee joint be fixed in one position for a long time. Also pay attention to keep warm, and don't let the cold air blow directly to the knee joint. Tai Ji Chuan's signature move is squatting. Some data show that when the human body bends its knees 30 degrees, the pressure and weight on the knee joint are the same; Bend your knees 60 degrees, and the knee joint pressure is 4 times of your weight; The knee bends 90 degrees and bears 6 times the weight. If the knee joint is in a state of tension and load-bearing for a long time, it can cause knee joint pain and accelerate the wear of articular cartilage.
Some elderly people are very energetic and prefer fashion activities such as yangko and disco for the elderly. Yangko dancing and disco dancing for the elderly are also full-body exercises, especially moving joints. However, osteoporosis and hard ligaments in the elderly are not suitable for a large number of active joints, so as not to aggravate joint strain. Before performing activities such as Yangko and disco dancing for the elderly, do some soothing activities such as Tai Chi to make joints move first, and then Yangko and dancing can reduce the damage to bones.
Practice calligraphy, painting, etc. Practice for half an hour, look out and exercise.
Calligraphy and painting can not only cultivate sentiment, but also be a fitness activity. Old people's hands and brains are not as flexible as when they were young. Painting and calligraphy can not only exercise hands, but also concentrate when practicing, which can not only exercise the brain, but also enhance memory. Especially for the elderly, practicing calligraphy and concentrating on it at ordinary times will give up a lot of troubles, nourish the soul and help prolong life. However, the elderly squatting or standing for a long time to practice calligraphy will aggravate the strain of lumbar muscles, lead to poor blood circulation of lower limbs, and are prone to problems such as foot numbness. Using eyes for too long will aggravate eye fatigue.
Practice calligraphy and painting for half an hour to 1 hour, take a break and watch the distance to relieve eye fatigue. At the same time, going outdoors to do some exercises such as walking, jogging, relaxing arms and kicking, combined with static and dynamic, can alleviate the tension and strain of muscles and bones caused by sitting for a long time, and can also strengthen the body.
Drumming, shouting, etc. Drumming can release depression, but pay attention to ear protection.
Celebrations of beating gongs and drums can often be seen on the street, which has become a way for many middle-aged and elderly people to keep fit. Beating gongs and drums is a collective activity, which can enrich life and enliven thoughts. Remember the drum when you play it, which can enhance your memory and cheer you up. It is suitable for the elderly to play drums when they are depressed or have poor spleen and stomach function. However, patients with hypertension and heart disease need to control their emotions, and fierce drums may stimulate their emotions and easily induce cardiovascular and cerebrovascular diseases. Even healthy old people should play drums properly. Playing drums for a long time may cause hearing damage, and it will also make you fidgety and cause insomnia. I suggest that you don't play drums for more than 30 minutes, and you'd better wear ear protectors when playing drums.
In squares and parks, we often see some shouting old people. When you are depressed, you can practice "Tiger Whistling Skill", which can expel the depression in your body and expand your vital capacity. The practice of "Tiger Roar Skills" is to stand naturally. When marching, push the palm from the inside out and shout three times in the air at the same time.
(Editor Murphy)