What should the elderly pay attention to in sports? We all know that exercise is beneficial, but when exercising, we must do it according to our physical condition, so as to make our body healthier. What should the elderly pay attention to in sports?
What should the elderly pay attention to 1 The elderly should exercise moderately. The criteria are: good appetite, refreshing sleep and proper heart rate after exercise (heart rate is 170 minus age). Exercise should be persistent, at least three times a week for about 30 minutes each time, preferably once a day.
After choosing a suitable exercise program, you must ask a doctor to do a comprehensive physical examination before exercising, and then start exercising after listening to opinions. It is best to go to the hospital for physical examination regularly.
Warm-up activities should be done before exercise and finishing activities should be done after exercise. Exercise your joints before you start exercise, take a walk and take a deep breath after exercise, so that your body can gradually return to a quiet state, and then combine work and rest.
Pay attention to safety when exercising. It is best for the elderly to choose some sports with low intensity, simple movements and uncomplicated posture changes. Don't bend down. In Tai Ji Chuan, various exercises such as Qigong, Eighteen Exercises, Flexibility Exercises, Walking and Jogging are better.
The elderly should avoid intense movements such as squatting or running, such as lifting weights, push-ups, running and some movements involving holding their breath, because the organs of the elderly are difficult to adapt to these drastic changes and are prone to accidents. In the case of bad weather or physical discomfort, you can suspend exercise.
Housework can't replace physical exercise. Some elderly people are not good at physical exercise or activities, and often think that taking part in some daily work can replace physical exercise. In fact, both of them are "activities", but physical exercise is an activity to improve physical fitness and health in a planned and purposeful way, with special requirements. Even as a means of treating chronic diseases and recovering from diseases, housework cannot replace physical exercise.
Experiments show that if a person is inactive for three days, his physical strength may drop by 5%, and long-term inactivity will degrade tissues and organs, reduce their functions and reduce their resistance. Therefore, the elderly should not give up physical exercise. For your health and longevity, you should actively choose the physical exercise program that suits you best.
What should the elderly pay attention to in sports? 2 How do the elderly exercise?
Remember this formula: heart rate after exercise+age = 170.
Many old people have the habit of exercising every day after retirement, but many people may not know what kind of exercise intensity is really beneficial to their health. In fact, it's too late. A few days ago, an old man who retired soon fell to the ground and died because he "rushed" for three hours.
I walked for three hours every day and died unfortunately.
The old man surnamed Wang, in his 60s, lives in a residential area in the western suburbs of Hangzhou.
Uncle Wang was busy with his work before he retired. He spent most of the day sitting "three times"-at work, on the road (going home by car) and after work (preparing various work materials or watching TV after returning home). What he lacks is exercise. Therefore, as soon as he retired, Uncle Wang made a huge fitness plan for himself.
Uncle Wang has always been in good health, but he is a little fat and likes smoking. Walking has become the main item in the fitness plan. In order to achieve the effect of exercise, Wang stepped up his walking speed and walked for three hours every day until he was sweating, soaked and tired.
A few days ago, Wang came home after a three-hour rush. All he said was "I feel a little sick" and he was unconscious. He stopped breathing on the way to the hospital. According to the doctor's inference, Wang's death is likely to be sudden cardiac death, that is, excessive heart fatigue caused by surprise exercise.
When climbing a mountain, the knee joint load is 7 times of the body weight.
Aunt Li, 65, has suffered from arthritis for many years. When she began to get sick, her leg hurt badly. She insisted on taking medicine for a long time and controlled it well. In the first two weeks, the weather in Hangzhou was fine and the spring was strong. Aunt Li goes out with her wife every day and climbs many mountains in Baoshi Mountain and Beifeng Mountain. As a result, last week, her legs failed, and it hurt when she stood up, especially when she went up and down the stairs.
According to the outpatient statistics of a hospital in the city, patients with joint pain ranked in the top five among outpatients over 50 years old last week, with nearly 500 patients.
Fei Jun, an orthopedic surgeon at the Red Cross Hospital, said that the elderly were not encouraged to climb mountains. There is cartilage on human joints, and the surface of articular cartilage is smooth, which can reduce the friction between two bones during activities. However, day-to-day walking activities will wear out articular cartilage. When worn to a certain extent, the friction between bones will increase, and people will feel pain when walking.
Fei Jun often warns arthritis patients not to climb mountains and take stairs as little as possible. He explained that when one foot crosses the steps, the patella on the knee becomes the only fulcrum of the human body. From the point of view of slight bending, the knee joint has to bear 7 times the weight of the human body, which is very harmful to the knee joint.
Older people are more suitable for "moderate exercise"
Huanglongdong, West Lake and Baoshishan are crowded with retired people who insist on exercising for their health index in their later years every morning, but many people may not be able to answer what kind of exercise suits them.
Health education experts from Hangzhou CDC said that Wang's case deserves vigilance. Physical exercise must be gradual, and "moderate exercise" is more suitable for the elderly.
It is difficult to generalize the definition of "gentleness", but taking pulse or heartbeat frequency as a criterion can objectively reflect the relationship between exercise and health-
Heart rate after exercise+age = 170. For example, if you are a 60-year-old man, the maximum heart rate during exercise should not exceed 1 105 times per minute, and if you are 65 years old, you should not exceed 105 times. If you exceed this heart rate, you should immediately stop or adjust the amount of exercise.
For the elderly, the best exercise advocated by the World Health Organization is walking, and the exercise that is not advocated is anaerobic exercise such as weightlifting, wrestling and 100 meter running. Even if you walk, the amount of exercise should be controlled at "357", that is, walk 3 kilometers a day for 30 minutes, five times a week.
If you haven't done systematic training before, the amount of exercise should be gradually increased from zero, such as taking thousands of steps first and then slowly increasing to 10 thousand steps.
If you choose a moderate "moderate exercise" method, you must persevere and form a habit. "Moderate exercise" is a kind of continuous exercise and a severe test of people's will and perseverance. Only persistent people can enjoy the health and happiness it brings.
Of course, experts also suggest that elderly people who want to exercise after retirement should go to regular hospitals for a comprehensive physical examination, focusing on cardiopulmonary function, blood pressure, limbs and spine. Elderly patients with chronic diseases such as hypertension, heart disease, diabetes, hyperlipidemia and renal insufficiency. An experienced doctor should be asked to prescribe exercise in advance and strictly implement it.