When investing in fitness, elderly families should pay special attention to combining fitness investment with leisure and entertainment investment. The old man has worked hard all his life and seldom has time to enjoy it. Taking part in more recreational activities during this period of old age not only cultivates sentiment, but also is a spiritual sustenance. Moreover, leisure, entertainment and fitness consume less physical strength, and it is easy to learn and do, which conforms to the physical condition of the elderly.
Old people can engage in many entertainment and fitness projects, such as practicing calligraphy, painting, instrumental music, playing bridge, raising birds, raising fish, fishing and visiting gardens.
① Fishing
Fishing is a very attractive outdoor activity, which not only brings endless fun to the family life of the elderly, but also provides physical and mental health for everyone who loves fishing.
Fishing is a kind of leisure, and the interest of fishing is not only the beauty of painting, but also the elegance of poetry, the wisdom of playing chess and the breadth of sightseeing. Anglers are active on the banks of rivers, lakes and seas, holding fishing rods and putting aside all other thoughts can cultivate sentiment, nourish the soul and cultivate temperament; Bathing in the sun and breathing fresh air can improve health; Enjoy the surrounding lakes and mountains, you can feel relaxed and happy; If we can catch some big fish alive, it will be even more fun! If we can devote ourselves to fishing research and improve fishing skills, we can enrich fishermen's knowledge in aquaculture, meteorology, hydrology and mechanics. At the same time, fishing activities can bring more friends to the elderly and increase the fun of life.
Fishing is a kind of fitness exercise. When fishing, there are static movements, static movements and movements combining static and dynamic movements. Moving, mainly running, preparation before fishing and fishing. It can make people's whole body and organs get exercise, thus enhancing their physique. Quiet, you need to concentrate, concentrate on waiting for the fish to bite, and exercise your nervous system in a relaxed and harmonious environment. Animal experiments have proved that the cerebral cortex maintains the normal function of people through the central nervous system and peripheral nervous system. Therefore, whether nerve cells atrophy or not plays a major role in human aging changes. Excessive tension of cerebral cortex will affect the normal function of human body, lead to imbalance of internal and external environment, and decrease the function of various organs. Fishing is a good means to keep the nervous system healthy, which is beneficial to the elderly both psychologically and physically, and it is an ideal fitness means.
② The fitness function of Yangko for the elderly.
In many cities, yangko has become a beautiful scenery, attracting the attention of countless people and keeping their footsteps. In particular, the "Old Age Music" Yangko Team has pulled the old people out of TV, card tables and loneliness, and let them re-enter the society, come together and join the fitness ranks of the Yangko Team. Looking at them, you will sincerely feel a healthy vitality.
Why is yangko so attractive that old people love it? The answer is: Yangko is a combination of fitness and entertainment. The form of entertainment and the effect of fitness are the remarkable characteristics of Yangko. Through the form of yangko, many elderly people lost their crutches, lowered their blood pressure and got rid of lung disease ... It played an important role in prospering urban culture and solving the problems of the elderly.
Exercise is better than all drugs, which is the knowledge of all participants. Old people who often participate in Yangko have developed myocardium, increased elasticity of blood vessel wall, dilated blood vessels, a large number of capillaries in muscles opened and increased blood flow. Nutrients, oxygen and wastes needed in the metabolic process can be transported by accelerating blood circulation, thus improving the metabolism of cells in the whole body. At the same time, it can also improve the function of respiratory system, make breathing deep and powerful, increase vital capacity, significantly improve alveolar ventilation, provide sufficient oxygen for metabolic process, strengthen the oxygen consumption capacity of cells and promote metabolic capacity. The old yangko team has activities every day, each lasting 20-40 minutes. If they persist for many years, why worry about not alleviating their pain and keeping their organs "young"?
In addition, the elderly participate in yangko teams and are active in the streets of the city. Based on the principle of "happy and positive", they set an example for promoting the national fitness campaign and solved many problems of the elderly in the family and society. Because, with the decline of the function of various organs of the body, the elderly will also have some mental and psychological aging phenomena, especially those who retire from their jobs and social collectives. Many younger generations often feel lonely and emotionally unstable when they grow up. Now they actively participate in physical fitness and join their favorite yangko team, which can help eliminate psychological aging and slow down the pace of aging in pleasant exercise. If you exercise with your wife, you can also inspire each other and be optimistic, adding luster to your old age. On the other hand, strengthen social communication in sports and get psychological comfort in mutual respect and cooperation with others. In the process of learning and improving sports skills, you will reap the joy of success and gradually establish the courage and interest to actively arrange your later life.
Yangko is really an ideal leisure and fitness exercise for the elderly!
Second, how do the elderly keep fit safely
After retirement, proper physical exercise is an important way to prolong life scientifically. However, due to old age, physical fitness is not as good as before, and stress and tolerance have declined. Therefore, the elderly need to pay special attention to safety when exercising.
Don't exercise on an empty stomach. Many elderly people start morning exercises without breakfast after getting up. In fact, this is very harmful to health. After a night's sleep, the food in my stomach has already been digested. If you consume a lot of physical strength at this time, it will cause hypoglycemia and cause insufficient oxygen supply to the brain. Exercise in this case, the elderly will feel dizzy and flustered, and if they are already suffering from cardiovascular disease, they may even lead to accidents.
Old people who don't sleep after fitness, sleeping after morning exercise, not only affects the fitness effect, but also is not conducive to health care. Metabolites produced in muscles during exercise, such as lactic acid, are not easy to clear and accumulate in the body, which will cause weakness and weakness of limbs. Going to bed immediately after sweating is easy to catch a cold.
You can't rest immediately after fitness. You can't rest immediately after a lot of exercise. You should do some relaxation exercises to let your body have an adaptation process and stop slowly. It can prevent the reduction of blood reflux caused by relatively poor vascular elasticity and avoid the occurrence of temporary cerebral ischemia.
Old people should dress appropriately when exercising to avoid catching a cold. The flexibility of the elderly in sports is worse than before, so clothes should fit well during sports to avoid falling. Be careful not to wear shoes with plastic soles or hard soles, and the shoelaces should be elastic enough to avoid falling off during exercise.
Fitness should not be excessive. When exercising, your subjective feelings are actually very important. If you are full of energy after exercise, have a good appetite and sleep, and are in high spirits, it means that the amount of exercise is appropriate. If you feel tired during exercise, it means that you have exercised too much and should stop. Don't force yourself.
Third, how do the elderly exercise scientifically?
In order to keep fit, the elderly must master appropriate exercise intensity and exercise under the guidance of scientific exercise prescription. The complete concept of the so-called exercise prescription can be summarized as follows: "According to the physical examination data, according to one's own health status, physical strength and cardiovascular function, combined with personal characteristics such as living environment conditions and sports hobbies, the appropriate exercise type, time and frequency are specified in the form of prescription, and the precautions in exercise are pointed out, so as to carry out regular exercise in a planned way to achieve the purpose of fitness or treatment.
Because the elderly are weak and sick, the initial intensity of fitness exercise for the elderly should be light exercise, that is, low-energy exercise. According to American research results, the death rate of middle-aged and elderly people who insist on low-energy exercise for a long time is 2.5 times lower than that of those who do not participate in strenuous exercise or occasional exercise, and the incidence of cardiovascular disease, diabetes and Alzheimer's disease is reduced by 35%, which shows that low-energy exercise also has a good fitness effect. The exercise time once or several times a day can add up to more than 30 minutes. People who have spare capacity for light exercise can transition to moderate exercise, and healthy people can also start from moderate exercise directly. As for strenuous exercise, it should be taboo.
What kind of exercise should the elderly choose? Due to the different physical, psychological and cultural qualities, the types of fitness exercises for the elderly should be flexible and diverse, mainly for entertainment, such as Tai Ji Chuan, Yangko, disco dancing for the elderly, gateball and gymnastics. Walking is also a good way to exercise. According to the research of Fraedin and others in Sweden, people over 70 years old insist on walking for 30 minutes every day, which has obvious benefits for men's bone salt content, lung function and stair climbing ability, and for women's muscle strength and stair climbing speed.
In addition, physical exercise should be scientific, and some routine exercise habits are not necessarily scientific. For example, people are used to exercising in the morning, but in the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death also occur from 6 am to noon 12, so it is better to choose afternoon or evening activities as far as possible. If it's early morning exercise, try to exercise as little as possible. Besides, there is an old saying in China, "Walk at a hundred paces after a meal, and live to ninety-nine", which is regarded as the fitness motto of the elderly. In fact, it is unscientific to walk after a meal, so we should handle it with caution. From the perspective of modern medicine, the elderly should not advocate walking after meals, because eating, especially a full meal, is a load for patients with cardiovascular diseases, especially the elderly. Scientific research has proved that 60 minutes after meals, blood pressure dropped from 65438±0.39 mmHg to 65438±0.29 mmHg, while heart rate increased by 65438 0.5 beats/min. After moderate exercise, some people have postural hypotension, which shows that postprandial exercise has obvious negative effects on cardiovascular system. Therefore, the elderly should avoid exercise after meals, especially within two hours after a full meal.
The health effect of keeping physical activity depends on keeping healthy. Generally, this effect will gradually disappear after stopping practicing for a few weeks, so you must keep exercising. As for the hot summer and cold winter season, you can stop practicing for the time being.
Four, the elderly fitness five bogey
Due to the physiological characteristics of the elderly, it is decided that the elderly should choose sports items and exercise intensity in fitness exercise. Sports experts for the elderly suggest that the elderly should pay attention to five taboos in sports so as not to have a negative impact on their health.
Because with the growth of the elderly, not only the cardiopulmonary function declines, but also the functions of motor organs, hearing, vision, touch and balance organs will gradually decline, which is characterized by slow response, low sensitivity and poor coordination. Therefore, the elderly should achieve "five taboos" when participating in fitness activities.
Avoid holding your breath. Most elderly people have emphysema, and when they hold their breath hard, they will have pneumothorax due to alveolar rupture. Holding your breath will also increase the burden on your heart and cause chest tightness and palpitations. When you hold your breath, the pressure in the chest cavity increases, and the blood flow back to the heart decreases, resulting in insufficient blood supply to the brain, dizziness and even fainting. After holding your breath, the blood volume returning to your heart suddenly increases, and your blood pressure rises, which is prone to cerebrovascular accidents. Therefore, sports that require breath holding, such as weightlifting, tug-of-war, hard qigong, pull-ups and rope climbing, are not suitable for the elderly.
Second, avoid being competitive. No matter what events the elderly participate in, they should focus on participation and fitness. They should not exercise too vigorously, nor should they be bent on competing with others. Otherwise, not only the physical strength can't bear it, but also accidents may occur because of easy collision, falling and excitement.
Three taboos are eager for success. The elderly have poor adaptability to physical load, so they have to have a long adaptation stage when exercising, so they must be gradual and not too hasty. Get quick success and instant benefit, haste makes waste, but it will damage your health.
Four bogey swings and spins. The elderly have poor coordination, weak balance, weak leg strength, slow walking and slow body movement. Therefore, skating, swinging and all kinds of rotating movements should be taboo, otherwise it will be dangerous.
Five taboos are too excited. In sports, especially when participating in sports meetings, the elderly should correctly understand the purpose and significance of fitness, correctly treat the outcome and achievements, and correctly handle the relationship between health, friendship and competition. Don't get too excited because of the temporary victory or defeat, otherwise it will easily lead to high blood pressure and heart attack.
Fifth, the fitness problems easily caused by the elderly.
It is indeed a gratifying phenomenon that more and more elderly people live longer. However, it is not optimistic that the elderly in China live a long and unhealthy life, but because of illness, it is difficult to take care of themselves in daily life and the quality of life is declining, which has brought great influence to society and families. This situation has also attracted the attention of the elderly themselves. They are eager for health, and fitness has become their greatest demand.
The old people's understanding of fitness is very simple, that is, the word "exercise". They think that the more exercise, the healthier they will be, but the result is not so ideal, and some even have accidents. The reason is that they deviated from the track of science, and their enthusiasm made them fall into a misunderstanding. Medical experts suggest that the elderly should exercise regularly according to their own health, physical strength and cardiovascular function, combined with their personal characteristics such as living conditions and hobbies, in order to achieve the purpose of fitness or treatment.
Strenuous exercise is a deadly killer.
Physical exercise can strengthen the body, prevent diseases and delay aging. However, if the exercise method is improper, it will not only fail to achieve the above objectives, but will damage the body and affect health. The initial intensity of fitness for the elderly should be light exercise, that is, low-energy exercise. According to the research of American medical experts, the death rate of middle-aged and elderly people who insist on low-energy exercise for a long time is reduced by 2.5 times, and the incidence of cardiovascular disease, diabetes and Alzheimer's disease is reduced by 35%, which fully shows that low-energy exercise has good fitness effect. Exercise time can be added once or several times a day for more than 30 minutes. Step by step is a law that can never be changed. As for strenuous exercise, it should be taboo. Old people can adopt different fitness methods according to their own cultural differences, but walking is the best foundation. The elderly insist on walking for 30 minutes every day, which has obvious benefits for bone salt content, lung function and muscle strength. The elderly should have a physical examination in stages, and then choose appropriate sports according to their physical condition. If you are in good health, you can also check yourself, such as squatting 10-20 times in a row, or running in the same place 15 seconds to see if there are any symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If it is normal, you can start exercising.
Traditional Chinese medicine believes that human body and nature are a unified organism, which must objectively adapt to the changes of natural seasons and should never violate the laws of natural changes. Therefore, when the elderly are exercising, they should pay more attention to avoiding the wind in spring, summer, autumn and winter. Old people should change their old concept of fitness. There is an old saying that "walk a hundred paces after a meal, and you will live longer than ninety-nine", which is regarded as the fitness motto of the old people. In fact, it is not scientific to walk after a meal. From the point of view of modern medicine, it is not advisable to advocate walking after meals, because after a full meal, it is a load for patients with cardiovascular diseases, especially the elderly. Scientific research has proved that blood pressure drops 60 minutes after meals, while heart rate rises 15 beats/min. After moderate exercise, some people have postural hypotension, which shows that postprandial exercise has obvious negative effects on cardiovascular system. Therefore, the elderly should avoid exercise after meals, especially within two hours after a full meal.
Be sure to pay attention to diet and flexibility
The elderly should not neglect the exercise of flexibility. In fact, the flexible aging process of middle-aged and elderly people varies from person to person, with natural aging accounting for only one third and the other two thirds related to exercise. The survey found that most middle-aged and elderly people in China neglected flexibility exercise. Sports medicine research shows that flexibility is one of the important physical qualities. Old people who often do flexibility exercises can not only maintain good flexibility, but also move flexibly in activities, and sprains of joints such as shoulders, knees and waist rarely occur. It can be seen that regular flexibility exercise is very beneficial to the health of middle-aged and elderly people. Brenda, an American medical expert, once did a test, taking 250 elderly people over 60 as the research object. He divided the participants into three groups. One group walked for 40 minutes three times a week. Another group of people do leg strength training in the gym at the same time; The third group did not do any exercise. /kloc-after 0/8 months, about half of the people who did not take part in exercise lost part or all of their daily activities; However, few people take part in exercise. He called on all the elderly not to underestimate flexibility exercise, because it is a gentle fitness method. At the same time, we should also pay more attention to a reasonable diet before and after exercise.
Diet should be light, because the taste of the elderly decreases, so they especially like to eat greasy, greasy and fried food, but this kind of food is not easy to digest and should be controlled. Mainly based on cereals, supplemented by fruits and vegetables, and benefiting from meat, it can not only meet the supply of various nutrients, but also keep the stool unobstructed, but lightness does not mean vegetarianism.
Eat well, the elderly must avoid overeating. Overeating will make the transport function abnormal, thus causing abdominal distension, diarrhea and other symptoms, and even death due to acute gastric dilatation or induced myocardial infarction. There was an old man, 152, who died of overeating. His body was dissected by Harvey, a famous anatomical physiologist. It was found that the aging of his organs was not obvious, and overeating led to the death of the old man.
If you want to eat less and eat more, the ability of the liver of the elderly to synthesize glycogen will be reduced, the glycogen reserve will be less, the tolerance to hypoglycemia will be poor, and it is easy to feel hungry and dizzy. Therefore, before going to bed, after getting up or between meals, the elderly can eat a little food as a snack. Generally, five meals can be arranged every day, the amount of each meal should not be too much, and snacks, especially sweets, should not be eaten between meals to avoid digestive dysfunction. Exercise on an empty stomach is taboo for the elderly. Low blood sugar in the morning, thick blood in the human body, low temperature, vasoconstriction and other factors may lead to sudden death of heart and brain diseases.
Advice for the elderly
Some routine exercise habits are not necessarily scientific, and the elderly are used to exercising in the morning, but they ignore the unexpected consequences that may be brought. In the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death often occur from 6 am to noon 12. If you exercise in the early morning, you should exercise less. Zhu Guoying, a Wuhan medical expert, said that medical care for middle-aged and elderly people is really a big problem now. Middle-aged and elderly people should do what they can. After exercise, you'd better count your heart rate yourself. If the heart rate after exercise plus their age does not exceed 170, it will be fine.
Sports medicine experts put forward three suggestions on the fitness methods of the elderly: First, the elderly who usually do not exercise should start with low-intensity and low-impact exercise. Second, the elderly must put special emphasis on warm-up exercise and relaxation exercise. Muscle strength exercise can be arranged at intervals before or after aerobic exercise according to personal preference, such as strength exercise on Monday, Wednesday and Friday, and aerobic exercise on Tuesday, Thursday and Saturday. Third, do static stretching exercises before each exercise to improve the flexibility and range of joint movement and reduce the chance of sports injury.