7 things to note when dancing square dance for the elderly

　　1. Do not dance vigorously within two hours before going to bed

　　Aunts who have the habit of going to bed early should go to square dance early so that they have enough time to cushion their bodies, otherwise it will easily cause difficulty in falling asleep.

　　2. Don’t dance immediately after dinner

　　Many people are used to going out dancing right after dinner, which is wrong. It is not advisable to eat a large amount of food 30 minutes before dancing, but it is not advisable to go on an empty stomach. In addition, you can warm up before dancing. You can press your legs, press your heels, press your shoulders, do simple bounces, etc. It will take 5 to 10 minutes, or until your body is slightly sweating.

　　3. Do not wear hard-soled shoes, slippers, or tight pants

　　Hard-soled shoes have poor elasticity and large ground reaction, which can easily damage calf tendons and joint tissues. You should wear loose, sweat-absorbent cotton clothes and pants to ensure smooth flow of blood in your limbs, as well as air-cushion shoes and sports shoes with soft soles and good fit.

　　4. Choose the right dance to avoid being too long or too intense.

　　Don’t be too blind when choosing square dancing. You need to understand your physical condition and what kind of dance is suitable for you. Don’t blindly imitate. in particular elderly , it is best to measure your blood pressure and pulse. Even if your blood pressure is within the normal range, avoid any dance that is difficult or lasts for more than 2 hours, such as hip-hop and disco.

　　5. Choose a good location, preferably grass or sand.

　　Many communities have fixed training venues for square dance, so it is better to participate nearby instead of having to "travel long distances" across communities. However, there is a lot of dust and car exhaust (containing many carcinogens) on the driveway ； The cement or tile floors on roadsides or in parks are too hard and may cause some damage to joints, so they are not suitable for sports. It is best to choose grassland or soft sand with wide views and fresh air, and try to avoid wind outlets (YIqig.cn).

　　6. Dancing time should not exceed 1 hour

　　Square dancing is limited to one hour, and in winter it should be slightly shorter, about 30 minutes. Don't play the music too loudly. Too loud a volume will not only disturb others, but may also damage your own hearing.

　　During the dance, the range of movements should not be too large. In square dancing, avoid sudden and large movements such as twisting the neck, turning the waist, turning the hips, lowering the waist, etc. to prevent falls or joint and muscle injuries. If you have trouble breathing, you should rest for a while before deciding whether to continue practicing. Once discomfort occurs, such as leg fatigue, dizziness, palpitation, etc., you should stop practicing immediately.

　　7. Don’t go home immediately after dancing

　　After dancing, you should do some soothing activities to relax. You can repeat the stretching movements before dancing and do more body massage, especially the calves. Massage from the ankles to the thighs. Make a circle with your hands and encircle the calves to lift the calf muscles upwards. ； Press hard on the knee socket a few times ； Press from the knees to the thighs ； Just apply a little firm pressure with the outside of your palm to your groin.