Experts at home and abroad * * * remind you not to do the following nine actions after you are 65 years old, especially the first one!
Turn your head in a hurry
"This action is easy to cause headaches and dizziness. In severe cases, it may even induce acute attacks of cardiovascular and cerebrovascular diseases and neck fractures. "
Professor Shen, an expert from China Health Education Center, said that middle-aged and elderly people suffering from diseases such as hypertension, cervical spondylosis and osteoporosis should be especially avoided.
This is because when you turn your head, your neck will move with it. Although thin, it contains cervical vertebrae, dense nerves and blood vessels, which is an important "lifeline". Carotid arteries on both sides of the neck provide more than 80% blood supply to the brain, and the signals sent by the brain must go down through the neck.
Middle-aged and elderly people often have a high incidence of cardiovascular and cerebrovascular diseases, and the cervical spine is more fragile. Sudden turning back may be the fuse of cardiovascular and cerebrovascular collapse.
Three Signs of Cardiovascular Disease
Especially the elderly should be more careful.
Bend down to reach your feet.
"Stand upright, then bend down and reach your feet with your hands. This is a common warm-up exercise and is always used by us to measure a person's flexibility. "
However, Dr. john wyatt, an American medical expert, warned that doing this action after the age of 65 would have adverse effects on the spine, bones, muscles and even blood pressure.
With the increase of age, the joint strength connecting hip and back begins to weaken, which is more likely to lead to muscle injury and even fracture. Of course, warm-up before exercise is essential, which can be replaced by moving wrist and ankle joints or walking for a few minutes.
sit-up
If you are young, you'd better insist on doing dozens of sit-ups every night, but don't insist after 65.
Shen said that middle-aged and elderly people may have three major risks in doing sit-ups:
First, holding your head with both hands requires precursor strength, but it may be because the arm muscle strength is insufficient, which leads to physical imbalance;
Second, it uses almost the entire spine of the human body, and many middle-aged and elderly people have problems with cervical vertebrae and lumbar vertebrae. Coupled with osteoporosis, it is easy to cause sports injuries;
Third, the position of the head changes greatly, mainly by lowering the head, so patients with cardiovascular and cerebrovascular diseases may cause blood pressure to rise and accidents.
Torsion of trunk
Starting from one side of the body, taking the waist as the axis and rotating to the other side as much as possible is conducive to improving the flexibility of the body.
But John Wyatt said that middle-aged and elderly people's back muscle strength decreased and their range of activities began to be limited. Standing and doing this action can easily cause sports injuries, and may also lead to falls due to physical imbalance.
If middle-aged and elderly people want to do this action, they can do it lying down or sitting down. Shen reminded that everyone must protect the waist, the meat will be reduced by 3%~5%, and the balance ability of the body will be worse.
climb the stairs
Climbing stairs may lead to accidents.
According to John wyatt, according to the data, more than 5 1% of the elderly people over 65 fall down related to climbing stairs, which leads to 20,000 deaths every year, while only 27 people die by elevator.
Shen said that most middle-aged and elderly people over the age of 65 have degenerated their joints. When going up and down stairs or climbing mountains, the weight of knee joint is 3 to 5 times that of usual, which will aggravate joint aging.
She suggested that middle-aged and elderly people had better not choose the way of climbing stairs. If they need to go upstairs and downstairs, they must hold the handrail firmly.
Wear pants standing up.
The ligaments and joints of middle-aged and elderly people have been aging or diseased to varying degrees. Standing in pants or shoes is not only easy to fall down due to poor balance, but also easy to stimulate cardiovascular and cerebrovascular diseases due to full bow, leading to an increase in blood pressure.
Therefore, when middle-aged and elderly people wear pants or shoes and socks, they must sit in a chair or bed, which is really bad and depends on a fixed place.
Go back
Many people think that walking backwards has changed the usual way of walking and can alleviate brain aging. But in fact, the theory that the brain dominates the opposite side is mainly aimed at the left and right, and does not apply to the front and back.
Walking backwards, because the balance ability, vision and reaction ability of middle-aged and elderly people have decreased, it is easy to have an accident. If you hear unexpected sounds, middle-aged and elderly people will easily turn around in a conditioned way, which will increase health risks.
She thinks that normal brisk walking is the best way to exercise. When walking, you can rub fitness balls or walnuts with your hand while walking, which is good for stimulating the outer circle.
If you insist on walking backwards, you must find a safe place with fewer people and fewer cars, and it is best for someone behind you to remind you of the risks at any time.
Bend down and pick up heavy objects.
Many people in life have had the experience of "flashing waist". Shen said that bending down to pick up heavy objects is an action that everyone should avoid, especially middle-aged and elderly people over 65.
This is because their waist has been "in service" for many years and various problems have arisen. Bending down to extract heavy objects directly can easily lead to accidents.
"three steps" when lifting heavy objects;
Step one, move your body close to the heavy object;
Step 2: Bend your knees and hips and hold things firmly with both hands;
Step three, stretch your knees and hips so that you can pick up things.
It's too hard to defecate
Uncle Wang, a 70-year-old Xiamen native, has suffered from hypertension 10 for many years. Recently, he has been constipated. One morning, he finally came to "defecate" When you are impatient, you defecate too hard. Unexpectedly, he suddenly felt dizzy, had a sudden cerebral hemorrhage and fell to the ground.
Shen explained that in patients with cardiovascular and cerebrovascular diseases such as hypertension, vascular elasticity becomes worse, abdominal pressure increases during defecation, peripheral vascular resistance increases, and blood pressure increases accordingly. If the force is too large at this time, it is likely to lead to a sharp increase in intracranial vascular pressure and sudden cerebral hemorrhage.
When middle-aged and elderly people defecate, they must not be too anxious and take their time. Develop the habit of defecating regularly and eat more fruits and vegetables.
Cardiovascular and cerebrovascular diseases have high incidence, high disability rate, high recurrence rate and high mortality rate. We don't want accidents to happen to ourselves and our families.
Therefore, always remind yourself and your family to stay away from these dangerous behaviors and be alert to various signs before the onset! Show them quickly!
(Meet a famous doctor)