What should the elderly pay attention to when running in winter?

Some old people just like sports very much. In the cold winter, the old people are still the same! For example, running in winter, playing Tai Chi, playing ball games, etc. are all favorite sports for the elderly, but those who like running in winter should pay attention! Jogging in winter, in addition to preparing for running, there are some stresses.

First, follow the trend first and then follow the trend. In winter, there is a northerly wind in Dorsey. In order to reduce the stimulation of cold air on the head, skin and joints, you should run with the wind first, and then run against the wind after the body generates heat.

Second, use the method of "breathing through the nose". Breathe in through your nose while jogging. With the extension of running distance, nasal inhalation deepens and accelerates, which makes nasal and pharyngeal mucosal capillaries moist and weakens the stimulation of cold air on respiratory system. Then exhale through the mouth, accelerate the ventilation of the lungs, and excrete carbon dioxide as soon as possible, which can reduce the fatigue when running.

Third, we must hold our chest and abdomen. The physiological curvature of the spine of the elderly is degenerative, and it is not uncommon for people to hunch over. It's good for your health if you try to hold your chest out and abdomen in jogging. Running with your chest out is not only conducive to expanding your chest and increasing your vital capacity, but also to keeping your chest, back and waist fit. Abdominal running can not only strengthen abdominal muscle exercise, strengthen gastrointestinal peristalsis, prevent constipation in the elderly, but also reduce abdominal fat and prevent common hypertension and coronary heart disease in the elderly.

Fourthly, the swing coordination between wrist joint and finger joint. The poor function of wrist and finger joints in the elderly brings a lot of inconvenience to daily life. For example, when jogging, the knuckles of two wrists swing rhythmically, which can not only prevent frostbite, but also help the elderly to enhance their finger function.

5. Wear elastic running shoes. When running, you should land on the ground with the forefoot to reduce the buffering force of the body and prevent the damage of joints, muscles and ligaments.

Be sure to learn and master some scientific methods to ensure your physical and mental health and that of your family!