There are four important things to pay attention to when dancing square dance for the elderly

　　Square dancing is very popular in cities and towns. elderly At about 8 o'clock in the evening, the aunts will gather together and start to dance their square dance happily. Square dancing is a new-age exercise for the elderly that integrates exercise and entertainment, but there are some precautions to keep in mind when dancing. So what should the elderly pay attention to when dancing square dance? Next, I will introduce it in detail for your reference.

　　Precautions for old people to dance square dance

　　1. 5 times a week is enough

　　Many elderly people are very enthusiastic about dancing and perform it every day regardless of wind or rain. exercise , in fact, exercising 5 days a week can achieve fitness results. In addition, square dancing venues usually gather a lot of people, and the air circulation is poor. Over time, it will also have an impact on the respiratory system. It is recommended to do appropriate exercises at home on days when the air quality is poor, such as haze.

　　2. Act within your capabilities

　　The elderly should not dance vigorously because the cardiovascular elasticity of middle-aged and elderly people is poor. If they dance vigorously for a long time, it will easily lead to shortness of breath, accelerated heartbeat, and increased blood pressure. At the same time, it should also be noted that the elderly should avoid sudden and large movements such as neck and waist twisting when dancing to prevent falls and joint and muscle injuries. For "novices" who have just started dancing, they should start with relatively simple movements. If they find any discomfort in their feet, they should stop the activity in time.

　　3. Dress loosely

　　Since most square dances are performed on hard surfaces such as cement, it is necessary to wear a pair of comfortable and non-slip shoes. If you dance in hard-soled shoes or shoes with heels, you are prone to slipping and spraining.

　　Secondly, wearing these shoes for long periods of time can easily cause joint strain and other adverse reactions. It is recommended to wear flat cotton shoes or thicker travel shoes.

　　Bring an extra jacket with you and put it on promptly after exercise to prevent you from getting cold after sweating. It is easy to get sweaty and thirsty during dancing, but remember not to take off your clothes just because you feel hot. cold。

　　4. Time selection

　　Square dancing on an empty stomach in the morning may lead to hypoglycemia, and dancing very late may disrupt your own biological clock. The digestive function of the elderly is relatively poor. If they go dancing just after eating, it is easy to cause gastrointestinal tract infection. disease It is recommended that elderly friends choose to exercise after dinner, and the time is preferably half an hour to one hour after the meal.

　　The total time for square dancing should not exceed 2 hours. Do a simple warm-up exercise for 5 to 10 minutes before dancing. Do not exercise all the time. Take a proper rest of 5 to 20 minutes in the middle. It is advisable to sweat slightly every time you dance. After dancing, rest for a while and do some soothing exercises.

　　Who should not dance square dance?

　　1. People with joint problems

　　①If you dance square dance for a long time, twisting, turning and other movements will increase the burden on the joints and easily induce or aggravate joint injuries.

　　②Square dancing usually involves a lot of body rotation and lower limb twisting movements. If the muscle strength and movement control of the upper and lower limbs are not ideal when dancing, it will cause the pulling of the joint capsule and the relaxation of the joint ligaments.

　　③Since most square dances are performed on concrete or stone floors, such hard surfaces lack cushioning support and long-term exercise is detrimental to joints such as the waist, knees, and ankles.

　　2. People with ligament injuries

　　Square dancing involves severe twisting of the upper limbs, so it is not suitable for people with ligament injuries. Even if there is no ligament injury, you must warm up and relax before and after square dancing, otherwise it will easily lead to muscle stiffness and tightening, which may cause damage to the body.

　　3. Patients with shoulder joint diseases

　　There are many shoulder joint diseases, such as subacromial impingement, bursitis, rotator cuff injury, labral injury, etc. These diseases cannot be solved by stretching activities of square dancing. If you are sick and continue to exercise square dancing every day, it will only aggravate the condition.

　　4. Diabetic patients

　　When people are in a noisy environment, blood lipids and blood sugar levels will increase. When square dancing, the music is louder, and some of the music is very explosive, which can also have an impact on the joints. Therefore, diabetics are one of the people who are not suitable for square dancing.

　　5. Patients with hypertension, heart disease and other diseases

　　Patients with high blood pressure, heart disease and other diseases should not do square dancing. These people should exercise more gently. For the elderly, it is recommended that you walk or briskly, warm up first, and wait for physical activity before brisk walking. Young people with relatively good physical strength can engage in relatively slow-paced sports such as jogging, cycling, and swimming.