Life lies in exercise, exercise requires science

Source: Science Popularization China

Life lies in exercise, exercise requires science. With the improvement of my country's economic development level and the formation of aging trends, the important means of sports as an important means for the elderly as the elderly to strengthen the body and enrich the old age of the elderly. The enthusiasm for the elderly to participate in sports also shows a growth trend. According to the 2020 national fitness activities survey bulletin, 53.6%of the elderly believe that sports fitness has a positive effect, and 26.1%of the elderly often participate Participate in sports.

However, with the increase of age, the physiological functions and functional reserves of our body gradually declined, and the physical ability, response ability, and memory have been obviously degraded. The immunity and resistance of the elderly gradually decreased. The purpose of maintaining physical vitality through scientific exercise and achieving fitness, prevention and anti -aging, and prolonging life has become the most concerned topic for the elderly.

At present, the elderly often refer to the rhythm of the athletes in the daily exercise of the elderly, that is, the way we often say "with the flow" exercise method. Other people's sports mode and rhythm, regardless of the differences between their physique and health and other people, do not know that there is a great hidden safety hazard in such a sports mode.

The phenomenon of old people's hearts is common in the daily sports circle of the elderly. Many elderly people always feel that they are good before participating in sports, but we recommend that you should conduct a comprehensive physical examination before exercise. Understand your health status and the functionality of each organs and choose the corresponding exercise method. In addition, some functional inspections can also be performed. In addition, you should also pay attention to the action specifications. When necessary, you can find a coach to guide your posture. You must know that it is a little guy, and the movement errors may be injured.

When the elderly perform fitness, they are suitable for some endurance projects, such as common walking, jogging, swimming, cycling, climbing, square dance, etc.

At present, the most common way of exercise among the elderly is walking. The ancients said "walking a hundred steps after meals and lived to ninety -nine". Many elderly people will walk together in the community or around the surrounding area after dinner. In fact, There is also a certain threshold for the exercise effect to achieve the expected exercise after meals. First of all, the time to choose the health is very important. We cannot go away immediately after eating. It is advisable to left and right, because your own blood is mainly concentrated in the digestive system after meals. If you exercise within 30 minutes after meals, it will increase the burden on the cardiovascular system and digestive system, destroy the normal digestion and absorption of the stomach, and easily induce functional indigestion. Wait for various diseases.

When the elderly are going to walk away, they must have a certain load requirements and follow the principles of gradual progress. The initial exercise load and exercise amount of exercise must be small in the early stage of exercise. The amount of exercise. When the elderly exercise, the pulse changes and recovery time can be used to control the exercise load after exercise. The appropriate exercise load of the elderly can be evaluated by the formula of "170-Age". The level of the pulse of 5--10 minutes is divided into 5--10 minutes. The level is more suitable for our motion load.

For the sake of walking every day, the elderly should not exercise too early or too late, or to exercise on an empty stomach before breakfast. The elderly are best to be performed within half an hour after the sunrise to the first half of the sunset. During this period of time, the light is sufficient and the traffic in the sports venue will not be large, but no one has passed for a long time, which is conducive to the exercise process during exercise. The treatment of various types of emergencies has improved the safety of the elderly to participate in the movement. It is not recommended to have an empty stomach before breakfast because the blood viscosity in the body before breakfast and the low blood glucose level will increase the heart burden during our exercise, and it is easy to increase the risk of various cardiovascular diseases such as heart rate. Elderly people with hypertension, hypoglycemia, diabetes and other diseases are not recommended to exercise before breakfast.

Exercise is a gradual and persistent process. When the elderly start exercising, the number of exercise is recommended to start 3 times a week. If you can fix it at a certain period of time, it will be more conducive to the development of the exercise habits of the elderly and the body biological clock. Formation. The duration of each exercise is controlled at about 30 minutes. It is best to include about 10 minutes of strength exercises. Such exercise time is less stimulating to the elderly's body, which is conducive to the development of exercise habits. Many elderly people feel that exercise does not solve thirst for 30 minutes. The longer the exercise time, the better the exercise time, the more fatigue will be, the better the exercise effect. The long -term sports will bring us too much stimulation to our body. Not only can the body's functions not be effective, but they will increase the risk of various types of exercise damage due to excessive exercise.

After the development of exercise habits, many people will not adjust their exercise load. We recommend that in the case of maintaining the duration of exercise, the number of exercises is appropriately increased and gradually transition to exercise every day. During this period, we must pay special attention to daily exercise daily exercise. The duration must be controlled (maintained at about 30 minutes). When the body adapts to the daily exercise load, it can reduce the number of exercise durations per week to increase the body to adapt to higher intensity exercise stimuli. In the process of sports, the elderly must pay attention to their own supervision, and learn to observe their own pulse, blood pressure, and physical feelings to evaluate their own conditions. Pay attention to properly arranging short rest during exercise. Fast or too slow, chest tightness, dizziness, etc. We must stop exercising immediately and go to the hospital for examination in time.

The atmosphere of the elderly should be relaxed, pleasant and active, and should try to avoid doing the movement of the breath and participating in the intense competition activities. Because the internal pressure of our chest cavity in our body will increase suddenly, the blood supply to the brain will decrease, and it will easily cause dizziness. A large amount of blood will suddenly look back, the cardiovascular pressure increases suddenly, the blood pressure rises rapidly, extremely extremely rising, extremely extremely rising. It is easy to induce various types of cardiovascular diseases.

Finally, it should be noted that if there are special circumstances such as a cold or other diseases, excessive fatigue, and haze days, various outdoor sports should be suspended and treated or resting in time. The elderly's own physical recovery ability and resistance ability are limited. The body's resistance ability is at a lower level when the disease period of cold or other diseases is at a lower level. If we insist on exercise, we will further reduce our resistance and increase our body. The burden is not conducive to the recovery of the disease.

In general, through scientific movement, the purpose of fitness, disease prevention, anti -aging, and longevity of the elderly can be achieved. Although exercise is good for physical and mental health, the elderly can exercise can not only be enthusiastic with the subjective wishes. Otherwise, things are often contrary to their wishes. Not only do you not achieve the expected effect, but also various types of exercise damage will occur slightly, causing bad consequences to regret it. Therefore, the elderly need exercise, and exercise must adopt scientific exercise methods.

The article is produced by the popular science China-Starry Cultivation Plan. Please indicate the source for reprinting

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