What problems should the elderly pay attention to in spring sports health care?
It is very cold in spring. The human body will get hot after exercise, and it is easy to catch a cold if you don't take warm measures. Older people with relatively poor physical fitness should pay more attention to keeping warm during and after exercise to prevent colds during exercise.
Second, the amount and range of exercise should not be too large.
Throughout the winter, many elderly people's activities are much less than usual. Therefore, the exercise just entering the spring should focus on recovery and do some activities to exercise the body and joints.
Third, it should not be too early.
The weather is warm and cold in early spring, the temperature is very low in the morning and evening, and there are many impurities in the air, which is not suitable for exercise; When the sun comes out and the temperature rises, the concentration of carbon dioxide in the air will decrease, which is a more suitable time.
Fourth, it is not advisable to take off your clothes after sweating.
Not exposed means sweating after exercise, don't take off your clothes, and keep warm. Old people should choose sheltered and sunny places when doing morning exercises outdoors. If you sweat from the heat during exercise, you should appropriately reduce the intensity of exercise, slow down the speed of exercise or have a rest. You shouldn't take off your clothes at once in case you catch cold. Older people with poor physical fitness should pay more attention to keeping warm during and after exercise to prevent colds during exercise.
The principle of spring exercise for the elderly should follow the principle of gradual progress: before physical exercise, physical examination and exercise load test must be strictly carried out, and the amount of exercise should be small and gradually increased until it reaches effective intensity and effective time.
Choose sports activities suitable for the elderly: The elderly should not choose speed and strength sports, such as walking, jogging, Tai Ji Chuan, Qigong, aerobics and swimming.
Medical supervision should be strengthened during exercise to prevent excessive fatigue or accidental injury. If you can't jog too fast, you can avoid ankle sprain and prevent angina caused by hypoxia. You can run and walk alternately, breathe naturally when running, and move slowly and rhythmically to avoid holding your breath or pushing too hard.
The elderly should maintain a normal life pattern in physical exercise, pay attention to reasonable nutrition and eat more digestible foods with high protein, high vitamins and low fat. Quit smoking, drink less or give up drinking.
What exercise is not suitable for the elderly in spring 1, squat exercise
When doing squat exercise, the knee joint will be overloaded because of the low center of gravity, which will cause joint pain and accelerate the wear of articular cartilage. Long-term intense squatting can also make the blood pressure of the elderly unstable.
Step 2 sit-ups
Most middle-aged and elderly people have more or less problems with their cervical vertebrae and lumbar vertebrae, coupled with osteoporosis, so doing sit-ups can easily cause irreversible damage to cervical vertebrae and lumbar vertebrae. In addition, this kind of exercise has great changes on the head, and patients with cardiovascular and cerebrovascular diseases are prone to high blood pressure and accidents.
Step 3: Climb the stairs
After the age of 50, the body muscles are reduced by 3%-5%, and the corresponding balance is also worse. In addition, more than 565,438+0% of elderly people who fall down are related to climbing stairs, and 20,000 people die from climbing stairs every year. Joint degeneration after getting old. When going up and down stairs or climbing mountains, the weight borne by the knee joint is 3~5 times that of usual, which will accelerate the aging of the joint.