Elderly people are advised to do a more comprehensive physical examination before exercising, and then choose the appropriate exercise program according to their physical condition. At the same time, the results of the physical examination can be used as an objective indicator before exercise, which is convenient for comparison with the situation after exercise to judge the effect of exercise. If your body has always been better, you can also check it yourself, such as squatting 10-20 times in a row, or running for 15 seconds on the spot to see if you have palpitations, shortness of breath, chest tightness and other symptoms. If not, you can start exercising. Exercise programs for the elderly must be selected based on health conditions, conditions, and hobbies. In general, it is advisable to choose sports that can better exercise all joints and muscles, such as jogging, brisk walking, swimming, tai chi, etc., and should not choose excessive exercise intensity, speed, Competitive sports . You can also exercise with sports equipment.
As the saying goes, Three feet frozen, not a day s cold, You can t become a fat with a single bite. Participation in sports and exercise must not be eager to achieve success, but should be carried out purposefully, planned, and step by step, so that you can achieve satisfactory exercise results. At the same time, the amount of exercise should be small at the beginning of exercise, and gradually increase after adaptation. After a period of exercise, if you feel fever and sweat slightly during exercise, and feel relaxed, comfortable, appetite, and sleep after exercise, it means that the amount of exercise is appropriate and the effect is good, you must stick to it. Exercise movements should range from easy to difficult , from simple to complex, from slow to fast, and time should gradually increase. Pay attention to each movement from static to dynamic, from dynamic to static, combination of static and dynamic. In addition, you must master the essentials, skills and exercise methods.
If you want to achieve good results through physical exercise, you must persevere. You must not fish for three days and dry the net for two days. It is best to keep exercising every day for about half an hour each time; if you are really in difficulty, you should not exercise less than 3 times a week. At the same time, it is necessary to arrange the time reasonably, develop a good habit of exercising on time, and pay attention to grasping the appropriate amount of exercise.
In the case of not being able to issue a sports prescription, physical examination and exercise load test must be strictly performed before physical exercise. At the beginning, the amount of exercise should be small and gradually increased until the effective intensity and effective time.
The purpose of strengthening medical supervision is to be safe and prevent excessive fatigue or accidental injury. Such as jogging can not be too fast, one is likely to cause ankle sprains, and people with high blood pressure are prone to accidents, and may also be caused by hypoxia due to hypoxia. During running, you can run and walk alternately. Breathing should be natural, the movement should be slow and rhythmic, and avoid belching or excessive force. In particular, elderly people with arteriosclerosis should avoid actions that cause a sudden increase in blood pressure, such as handstands, sudden lowering of heads, and bending.
Know your pulse, blood pressure and physical health often, and do self-monitoring. After exercise, if you have a relaxing heart, pleasant spirit, mild fatigue, good appetite and sleep, stable pulse, and normal blood pressure, it means that the amount of exercise is good and you are in good physical condition. You can continue to exercise. If you experience headache, chest tightness, heartbeat discomfort, loss of appetite, poor sleep and obvious fatigue and tiredness after exercise, it means that the amount of exercise is too large, you should adjust or temporarily stop for a period of time.
The elderly can use the pulse and recovery time immediately after exercise to control the amount of exercise. Generally, 170 is subtracted from the age. This formula is the pulse standard immediately after exercise, and generally should not exceed 110 beats per minute. It is advisable to recover to the pulse level before exercise within 5 to 10 minutes after exercise.
Pay attention to nutrient content, eat more easily digestible, high protein, high vitamin, less fat food. Quit smoking because smoking can induce angina and increase the incidence of lung cancer. Drinking less or quitting can protect the liver.