5 taboos for healthy exercise for the elderly

　　1. Avoid intense competition

　　elderly No matter what sports you participate in, the focus is on participation and fitness. You should not be competitive or compete with others. Otherwise, not only will your physical strength be unbearable during fierce competition, but you will also be prone to collisions, falls, and excitement, which can easily lead to accidents.

　　2. Avoid holding your breath while bearing heavy weights

　　Elderly people often have emphysema. When they hold their breath and exert force, pneumothorax may occur due to alveolar rupture. Holding your breath will also increase the burden on the heart, causing chest tightness and palpitations. When you hold your breath, the pressure in the chest increases, and the amount of blood returned to the heart to support the brain decreases, which can easily lead to dizziness, dizziness, or even fainting. After holding your breath, the amount of blood returned to your heart suddenly increases, your blood pressure rises, and you are prone to cerebrovascular accidents. Therefore, the elderly should not participate in sports that require holding your breath, such as weightlifting, tug-of-war, hard qigong, pull-ups, rope climbing, etc.

　　3. Avoid rushing for success

　　The elderly have poor adaptability to physical load, so they should take a long time to adapt to exercise. They must proceed step by step and avoid rushing.

　　4. Avoid excessive changes in head position

　　The elderly should not lower their heads, bend over, raise their heads, bend to the left or right, and do not do head-down inversion movements. The reason is that these movements will cause blood to flow to the head, and the blood vessel walls of the elderly will become hard and have poor elasticity, which may easily cause blood vessel rupture and cause cerebral hemorrhage. When the normal posture is restored, blood flows rapidly to the trunk and lower limbs, and the brain undergoes anemia , black eyes, unsteady standing, and even falling down.

　　5. Avoid swinging and rotating

　　The elderly have poor coordination, weak balance ability, weak leg strength, slow walking, and slow limb movements. They should avoid skating, swinging, and various rotating movements, otherwise they are prone to danger.