Change!These 8 wrong exercise methods, the more you practice more!

now

Many elderly people have begun to strengthen their physique through various ways

Many times

Some exercise cannot be "strong"

It even "hurts"

What are the wrong exercise methods for the elderly?

Know together!

Misunderstanding 1: Walk after meals to prolong life

Multi -activity after a meal, the operation of the digestive system will be smoother, helps digestion, and the nutrient absorption will be better.

However, people with liver disease or other gastrointestinal diseases should be lying at least half an hour after meals before moving. Even a healthy person should rest for a while.

Misunderstanding 2: Climbing the stairs to exercise the body

Although climbing stairs can enhance cardiopulmonary function, many elderly people are not suitable for climbing stairs. In particular, people with knee lesions themselves will aggravate the damage of the knee joint.

For the elderly who are overweight, degenerate knee arthritis, and cymbals, etc., some exercises that are not so big on the knee joint, such as swimming and walking.

Misunderstanding 3: Sports to accelerate knee degeneration

With age, the knee joint will develop degenerative changes. This is a natural phenomenon, but it is wrong to stop exercise completely.

It is easy to cause muscle atrophy without exercise, and the body will lack agility and coordination, and physical fitness will be reduced.

According to your own knee health status, choose the right exercise.

People with a lesion of the knee joint should minimize weights, walk long -distance walking and stand for a long time. Do not practice running jumping, squats, etc.; It is best to choose exercise without damage to the knee joint, such as swimming, cycling, walking, etc.

Misunderstanding 4: Good exercise in the morning

This is actually not suitable for everyone. On the one hand, the air in the morning is not as good as imagined; on the other hand, people with high blood pressure are controlled by the biological clock of the body. After getting up early, blood pressure will have a small peak. In physiological conditions, the systolic and diastolic blood pressure during awakening usually increases 10%-20%over sleep. Hypertension is an important risk factor for high incidence of cardiovascular and cerebrovascular events in the morning, so people with high blood pressure are usually recommended to avoid the time period of 6: 00-10: 00, and it is more appropriate to arrange in the afternoon or evening.

Due to the degeneration of cardiopulmonary function of the elderly, decreased muscle strength, and multiple causes of cardiovascular and cerebrovascular diseases, the choice of exercise time should be cautious.

Follow the principles of biological clock rules, self -schedules, seasonal characteristics, and excellent air quality.

Misunderstanding 5: Exercise thirst and drink water or bear not to drink

When it feels particularly thirsty, it means that the body is already in a state of water shortage. Even during exercise, it can be appropriately replenished to prevent physical strength.

Drinking water should not be too much at a time, and don't be too cold. Pay attention to hydration before exercise, during exercise, and after exercise.

Misunderstanding 6: Take a lot of exercise and take a bath immediately

After the severe exercise, the human body is constant body temperature, the surface of the skin surface is expanding, the sweat holes are large, and the sweats are increased to facilitate heat dissipation.

At this time, if the cold water bath will suddenly shrink the blood vessels, the blood circulation resistance will be increased immediately, and the body's resistance will be reduced. At the same time, the body's resistance will be reduced.

The hot bath will continue to increase the blood flow in the skin. Excessive blood flows into the muscles and skin, which will cause insufficient blood supply to the heart and the brain. Those who are light are dizzy, and those who are severely shaped for pumped shocks. They also easily induce other chronic diseases.

Therefore, after the exercise, it is more appropriate to give the body a soothing time, and then take a bath.

Misunderstanding 7: Do not warm up before exercise, do not stretch after exercise

Before exercise, you must do a 5 -minute "warm -up exercise" to stretch your knees, crosses, waist and limbs, improve muscle blood supply and flexibility, and can avoid soft tissue damage such as ligaments and muscles.

To let the body gradually relax at the end of the exercise, we need to do stretching movements. Here we can call "cold exercise".

The blood that does not stretch or stop directly at the end of the walking, and the blood stored in the skeletal muscle of the lower limbs cannot be returned to the heart through muscle contraction, causing blood pressure to reduce the blood pressure, temporary brain ischemia, causing symptoms such as shortness of breath and dizziness.

Misunderstanding eight: Excessive exercise

Excessive exercise damage to the human body is comprehensive, making the body's state worse and worse.

The most common thing is to cause muscle or bone problems. For example, muscle strain, muscle strain occur after excessive exercise, and some people will have joint injury, such as the common knee joint half -moon plate injury or ligament damage, as well as the ligament of the ankle joint Damage, etc. These are a series of problems that occur after excessive exercise.

Some people have redness of knee joints after exercise, which is a manifestation of the bone joint system.

There are also acute renal failure.

Especially for some people who did not exercise before, and then suddenly exercised, excessive exercise may lead to sudden death.

Regardless of any exercise

For your physical condition

There is a comprehensive evaluation

Source: CCTV Finance, Global Time

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