What should the elderly pay attention to when exercising

　　The basic characteristics of fitness methods for the elderly should be: simple and easy to learn, the amount of exercise should not be too large, not too strenuous, not too bending and bowing, and it has health care effects. right elderly Harmless to the body.

　　Here are some things to note about fitness for the elderly:

　　A physical examination is required before exercise. Physiologists’ autopsies on those who died suddenly during exercise showed that most of them had underlying diseases. disease . Therefore, the elderly should seek permission from a doctor before exercising and conduct necessary physical examinations to prevent accidents.

　　Don’t run too fast. Running is usually done at a speed of 120 to 130 meters per minute. You should not be out of breath, be able to talk to your companions while running, and not blush. Immediately after running heart rate It is advisable to control it at "170 minus the age number" per minute.

　　The distance must be appropriate. It is necessary to proceed step by step and act according to your ability. You can start with walking and running for tens or hundreds of meters. After adapting, depending on each person's physical fitness, you can gradually increase it to jogging for one or two thousand meters.

　　Pay attention to emotions, sleep and appetite. These are the safety valves for controlling the appropriate amount of exercise. If the load is appropriate, you will be happy and comfortable during exercise, have a good appetite after exercise, and sleep normally. If you feel uncomfortable during exercise, have a loss of appetite and poor sleep after exercise, it may be that the amount of activity is too large, and the number and amount of activities should be reduced immediately.

　　Preventing Joint Pain Excessive activity and incorrect activity methods can lead to some joint injuries. The prevention method is to avoid excessive activity on the one hand, and on the other hand to master the correct posture of activities. All movements should be done slowly and according to the essentials. Pay attention to keeping the knee joints warm in autumn and winter.

　　Breathing should be smooth and natural. Breathing should be combined with movements, rhythmic and natural. If you find it difficult to breathe, you should stop activities and have a check-up.

　　Always pay attention to danger signs such as chest discomfort, pain, breathlessness, dizziness, and fast heart rate. You should stop activities and ask a doctor for examination. Do not force activities to prevent accidents.

　　Pay attention to the choice of activity venues. It is best to conduct activities on flat grassland, playgrounds or park green areas, or choose venues with fewer vehicles and pedestrians. exercise . When exercising close to the road, you must be highly focused and pay attention to safety.

　　Several fitness exercises suitable for the elderly

　　Walking and climbing stairs: There is a Chinese saying: When people get older, their legs will fade first. The legs are an important pillar of the body. When people begin to age, osteoporosis creeps in and bones become fragile. In addition, not only the cardiopulmonary function of older people weakens, but also the muscles of the whole body gradually relax, and the elasticity and contractility decrease. Therefore, many elderly people walk slowly and with difficulty, showing a unique senile gait. Therefore, whether the legs and feet are flexible has become one of the important indicators to measure whether a person is aging. In order to delay aging, the elderly should walk as much as possible to exercise the leg and back muscles, improve blood circulation in the muscles and bones, and reduce the occurrence of osteoporosis; walking can also exercise the functions of the respiratory and circulatory systems. Elderly people in good physical condition can do stair climbing exercises, but they should pay attention to:

　　(l) Balance work and rest. Take a short rest on the stair platform after every 1-2 floors, and wait for your heartbeat and breathing to stabilize before continuing to climb;

　　(2) When climbing stairs, you must do what you can and avoid going too fast or working too hard;

　　(3) Pay attention to safety. Keep your feet to the ground, your eyes to your feet, and don't be distracted to avoid accidents.

　　Do Tai Chi: Tai Chi is a very popular exercise for the elderly. It has gentle movements and is easy to master. There is stillness in movement, movement in stillness, a combination of hardness and softness, and a combination of virtuality and reality. Regular practice of Tai Chi can strengthen muscles and bones, sharpen joints, replenish qi, nourish the mind, unblock meridians, and circulate qi and blood. It has an auxiliary treatment effect on many systemic chronic diseases. Regular practice can cure diseases and strengthen the body.

　　Play with an exercise ball: Exercise balls are available in pecan, ivory, jade or stainless steel. When the elderly are strolling on the street or chatting in the cool air, they are practicing with a fitness ball with one hand or even both hands. They are free and easy, leisurely and comfortable, which is a sight to behold.