Blankenship Quit weight-bearing exercises elderly Muscles have atrophied and muscle strength has also been significantly reduced; nerve System response is slow, coordination is poor, and reaction time to stimuli is prolonged. Therefore, the elderly should choose exercises that move slowly and gently, coordinate and relax muscles, and move the whole body, such as Tai Chi, walking, jogging, etc., which are all suitable.
Avoid holding your breath and exerting force. Normally, the pressure in our pleural cavity is lower than the atmospheric pressure, which is called negative thoracic pressure. This is beneficial to the flow of venous blood back to the heart. However, when holding your breath, the pressure in the pleural cavity suddenly increases, which makes the blood return to the heart difficult and the cardiac output is reduced, so the blood flow in the brain is reduced. The fluid supply is also reduced, so dizziness and dizziness are easy to occur, and in severe cases, syncope may occur; when the breath holding is completed, a large amount of blood suddenly returns to the heart, which will cause a sudden increase in cardiac output, blood pressure, and a sudden increase in blood supply to the brain, making cerebrovascular accidents prone to occur. Therefore, when the elderly exercise, they must pay attention to breathing smoothly and naturally, and avoid holding their breath and exerting force.
Avoid Intense Competitions Some relatively intense sports competitions are not suitable for the elderly. On the one hand, due to the decline in the function of various organs in the elderly, physical athletes are slow and have poor coordination and reaction ability, and are prone to sports injuries; on the other hand, intense competitions can easily cause excessive emotions and easily induce accidents.
Avoid rushing for quick results. Excessive or rapid increase in activity is often one of the reasons for accidental injuries in the elderly. Due to reduced physiological functions, the elderly have poor adaptability to physical load, so they should have a longer adaptation period during exercise. For people over 30 years old, for every 10 years of age increase, the adaptation time to load is approximately 40% longer. therefore exercise It is necessary to proceed step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. Do not act too hastily and cause the activity load to be too large.
Avoid changes in head position, such as leaning forward and backward, bending sideways, various rolls, head-down, foot-high, and foot-up handstands, etc. These are all movements of the head. These movements will cause the blood to flow to the head. The blood vessel walls in the elderly will become hard and have poor elasticity. Once the blood vessels cannot withstand it and rupture, it will cause cerebral hemorrhage, which may be life-threatening in severe cases.
