What preparations should the elderly make when climbing mountains?

　　From 5pm to 8pm exercise the best time. At this time, the human body has the strongest motor function. After a day of activities, the body has been warmed up and has the strongest mobility.

　　warm up

　　Warm up before climbing. Warm-up exercises are performed on the waist, knees, and ankles. Waist: Stand with the distance between your feet slightly wider than shoulder width, hold one leg with both hands, straighten your back, and press your body down; move the knee joints: bend the knees, place your hands on the knee joints, turn clockwise, and then counterclockwise; move the ankle joints: stand, put the center of gravity on one leg, with the toes of the other leg on the ground, turn first clockwise and then counterclockwise.

　　breathe

　　A certain breathing rate must be maintained during the entire mountain climbing process. Generally, heart rate It is advisable to maintain 120-140 times per minute, and then gradually increase the intensity. Do not suddenly speed up the pace or do desperate sprints, which will cause changes in respiratory rate and cause physical discomfort.

　　Save effort

　　The most labor-saving way to climb a mountain is to tilt your center of gravity forward when going up the mountain, which can save about 1/3 of your physical strength. When going down the mountain, walking in a Z-shape can protect your knee joints from impact and also save your physical strength.

　　Hydrate

　　Any exercise requires hydration, especially drinking 400-600 ml of water 10-15 minutes before climbing. During the climbing process, just follow the principle of drinking less and more. This can reduce the degree of water shortage during exercise and is also the most scientific way to drink water.

　　In addition, you can choose to use trekking poles to reduce the pressure on your knee joints when climbing.

　　Compared with ordinary walking, using trekking poles to climb mountains changes simple lower limb movements into limb movements, which not only achieves the purpose of exercising the large muscle groups of the upper and lower limbs at the same time, but also reduces the movement load on the knee joints. When mountaineering, due to the exertion of the upper limbs, energy can be saved, the intensity of exercise can be reduced, and the climber's heart and lungs can be prevented from being overloaded. In addition, due to the increased support points, it can not only effectively reduce the pressure on the knee joints and protect the knee joints, but also avoid falls, making mountain climbing safer.