7 taboos for winter sports and health care for the elderly

　　Avoid too many projects and too much time

　　elderly exercise Projects need to be tailored to individual needs, and you cannot learn everything and cover everything. elderly Physiological aging causes the brain to nerve The amount of cells, brain weight and cortex area decreases, the memory and thinking of multi-item actions are disordered, and the ability of the nervous system to coordinate and direct various organ systems to respond promptly to various action changes is significantly reduced. The most valuable thing about fitness programs for the elderly is being infrequent and consistent. The appropriate exercise time is 30 to 40 minutes a day. healthy Elderly people or those with exercise habits may extend it as appropriate, as long as they are still interested and feel good. Beware of overloading and developing a rebellious mentality.

　　2. Avoid sitting or lying down immediately after exercising

　　Blood flow accelerates during exercise. If you sit or lie down immediately after exercise, your blood pressure will drop sharply. heart rate Surge; muscle movement will stop immediately, and the blood in the veins of the lower limbs cannot flow back to the heart smoothly, causing blood congestion and swelling in the lower limbs, and the brain and various parts of the body will suffer from "shock" or discomfort due to ischemia. After exercise, there should be relaxation exercises that gradually decrease with jogging and walking. When taking a nap, you should immediately wipe the sweat on your body with a soft towel. It is not advisable to lie down on the ground to prevent the body from getting cold and damp, which may cause rheumatism. low back pain or joint pain.

　　Three taboos: drinking a lot of water

　　Perspiration during exercise causes thirst, so you can replenish water in an appropriate amount. Don’t drink too much. Excessive amounts will destroy the metabolic balance of water and salt in the body and dilute the blood concentration. Light salt water is most suitable for replenishing water. It not only replenishes the body's water but also replenishes salt and maintains the water-salt balance in the body.

　　Four taboos: Immediate cold bath

　　During exercise, blood flow accelerates, capillaries dilate, and a large amount of sweat is emitted. If you take a cold bath immediately, the body temperature will drop sharply after being stimulated by cold, and the blood vessels of the body will suddenly contract, causing nervous system disorders, muscle cramps, and causing cold and rheumatism, arthritis, etc. disease。

　　Five taboos that violate physiological load items

　　The exercise options focus on weight-bearing, breath-holding, somersaults and rotations, and intense confrontational events. The selected static weight-bearing exercises will strain the muscles for a period of time, making the limbs stationary and prone to fatigue; large-load exercises with breath-holding and exertion will also bring excessive burden and impact on the heart and bones. As the elderly's physical fitness declines, their explosive power is weakened, their speed is slow, their reactions are unresponsive, and their coordination ability is low. They are no longer capable of those confrontational and intense events and are prone to causing sports injuries.

　　Six taboos on exercising in a polluted environment

　　During exercise, oxygen needs must be met, and breathing should be deep and fast to significantly increase lung ventilation. Exposure to a polluted environment can easily cause germs to enter the body and cause respiratory diseases. The elderly can enjoy the fitness effects of purple and infrared rays when exercising outdoors with smooth airflow and sufficient sunshine. Choose dense mountain forests, fountains or vast open seaside areas with fresh air. You can incorporate "air vitamins" - negative ions, to strengthen the functions of various systems of the body, boost metabolic function, and make you feel refreshed and relaxed.

　　7 things to avoid: neglecting sports hygiene before and after exercise

　　Sports hygiene before and after exercise focuses on warm-up activities before exercise and tidying up after exercise. Before exercise, human body functions need to be prepared for activity, so that the movement organs, muscle strength, and ligament stretching in the body can quickly enter the active state to prevent sports injuries; post-exercise cleaning activities make the functional changes of various tissues and organs of the body gradually change from the exercise state to a relatively quiet state, and cannot stop when the exercise stops. The finishing method focuses on relaxing the body, gradually reducing the exercise load, and achieving the effect of dispelling fatigue.