Buri
There is indeed a certain truth to the fact that life lies in movement. And for those in their twilight years elderly In fact, more exercises for the elderly should be carried out. However, the elderly are not in good physical condition, so they must avoid injuries during exercise. But how can the elderly avoid sports injuries? Let’s take a look.
Ten tips for seniors to avoid sports injuries
1. Warm up fully and proceed step by step
Elderly people who exercise too much and move too fast are more likely to be injured. Warming up well is key. For example, you should walk around more before running, run for a few minutes before playing tennis, and then jump rope.
2. Practice squats
Squats are the best single exercise for the elderly to prevent sports injuries and maintain leg and waist strength. With your legs shoulder-width apart and your back straight, squat down until your thighs are parallel to the floor, then slowly stand up. Repeat the action 20 times.
3. Static push-ups
Static push-ups can be effective exercise Core muscle groups for the elderly. Silent push-ups are similar to push-ups, but your forearms are on the ground and remain still. Keep the torso straight for 30 seconds. After a short rest, repeat the same action.
4. Golden Rooster Independence
Balance exercises can help prevent falls and ankle sprains. Practice one-leg independence (Golden Rooster Independence) several times a day, hold for 20 seconds, and then stand on different legs. After practicing for a period of time, you can practice with your eyes closed.
5. Protect the Achilles tendon
Research has found that one of the common injuries among older runners is Achilles tendon injuries. The elderly may wish to stand against the wall, stretch the heels, stretch one leg backwards, with the heels on the ground, hold the stretch for 30 seconds, slowly bend the knees, and hold for another 30 seconds. Repeat the same action switching legs.
6. Pay attention to pain and discomfort
After the age of 40, the stem cells responsible for tissue repair in the muscles decrease, and inconspicuous muscle tears can easily turn into huge injuries. Therefore, once you find pain and discomfort during exercise, do not continue to exercise forcefully, and you should see a doctor.
7. Enhance shoulder strength
As we age, our tendons and ligaments become less hydrated and more susceptible to injury, and our shoulders are more susceptible to strain. Practice more chest expansion exercises, or use a tension machine.
8. Drink chocolate milk
Adequate protein intake by the elderly can help build muscle strength. Drinking chocolate milk regularly can promote muscle recovery after exercise.
9. Hard ball massage for arches
Heel and arch soreness is a common complaint among older adults during exercise, and can easily lead to plantar fasciitis, which can take months to recover from. It is recommended that a hard ball (such as a golf ball) be placed on the sole of the foot and rolled to massage the arch to relax it.
10. Increase strength training
Multiple studies have found that 14 weeks of strength training can increase muscle fibers in the elderly by 10% and relieve tendon stiffness by 64%. The elderly do not need to work too hard when doing strength training to avoid muscle damage. They can just carry heavy objects frequently.
The editor loves to talk about: It is a good thing for the elderly to like to exercise, but they should pay attention to protecting their personal safety while exercising.
