Rehabilitation exercises for common diseases in the elderly

　　(one) coronary heart disease

　　physical education exercise It is an integral part of comprehensive treatment of coronary heart disease and helps reduce the occurrence and mortality of myocardial infarction. Can carry out moderate intensity walking, jogging and other aerobic training. Some people have observed that running 3,000 meters in 16 minutes or 5,000 meters in 26 minutes can reduce blood cholesterol by 350 mg per liter. It can also be combined with Tai Chi, Qigong, etc. heart rate Generally controlled at around 130 times/min. Be careful not to exercise during the period when angina pectoris or myocardial infarction lesions have not been repaired. Geriatric medicine researchers have pointed out that the risk period for heart disease in the elderly is between 3 and 8 am. At this time, blood pressure is the highest and people are prone to stroke and death. If inappropriate exercise is performed at this time, accidents are particularly likely to occur. Therefore, it is recommended to exercise around 10 am. Every time you go out for exercise, you should carry a health box with you ( first aid box).

　　(2) High blood pressure

　　According to surveys, regardless of the occupation, the higher the level of physical activity, the lower the incidence of hypertension. Except for those who are bedridden due to severe illness, all types of hypertensive patients can use outdoor physical exercise, and there are many projects, such as walking, jogging, Tai Chi, medical gymnastics, badminton, cycling, etc. Although the amount of exercise can be appropriately greater, the heart rate should not exceed 130 beats/minute. Avoid any exercises that involve holding your breath, rotating quickly, exerting force vigorously, or bowing your head deeply.

　　(3) Obesity and diabetes

　　Obesity is one of the important factors promoting the occurrence and development of diabetes. Proper exercise is an important means of treating diabetes, and exercise has a therapeutic effect on type II diabetes (non-insulin-dependent diabetes). It is more direct, safer and more effective than drugs, and this effect is not limited by age. It can increase fat and sugar consumption through muscle exercise, thereby reducing obesity and lowering blood sugar and urine sugar.

　　The common principle of physical exercise in the treatment of diabetes and obesity is the combination of physical exercise and diet control. Methods include walking, jogging, Tai Chi, etc. Walking at a normal speed consumes 837 dry joules of energy per hour. If you speed up, you can consume 1255-1506 kJ of energy per hour. Every 14644 dry coke consumed can reduce body fat by 0.45 kilograms. Without increasing the diet, walking for one hour every other day can reduce fat by 0.65 kilograms in a month and 8 kilograms in a year.

　　People with diabetes are generally in poor physical condition, so they should start with light activities and gradually increase the amount of exercise as their physical fitness increases. More suitable exercises include walking, Tai Chi, broadcasting exercises, etc. Strenuous exercise should be avoided to avoid hypoxia in the body, leading to the accumulation of lactic acid and acidosis; at the same time, be careful not to exercise after injecting insulin and before eating (on an empty stomach) to prevent hypoglycemia (easily absorbed sugars should be carried with you in case of hypoglycemia).

　　(4) Chronic bronchitis

　　Improve adaptability to external temperature changes and enhance disease resistance. Particularly insist on cold-resistant exercise. The method is to rub the head, face and exposed parts of the upper and lower limbs with your hands starting from spring, several times a day, for a few minutes each time, until skin until slightly red; in summer, use a cold water towel, wring it out and rub it all over the body, 1-2 times a day, and rinse the nasal cavity with cold water with your hands; after autumn, use cold water to wash your face, wipe your body, or take a cold bath, and keep doing so. You can also practice respiratory health exercises, because deep breathing exercises not only exercise the respiratory muscles, but also change the pressure in the lungs, force the residual air in the alveoli to be discharged, increase ventilation, and are also very beneficial to the elastic recovery of the alveolar tissue. The location is preferably near a lake, woods or park.

　　(5) Shoulder periarthritis

　　Referred to as "frozen shoulder", it is more common in people aged 50-60 and is a unique disease of the elderly. The pain around the shoulder is severe at the time of onset, and is more obvious at night; in the later stages, the shoulder joint movement is restricted, clinical The treatment course is long and the effect is not obvious. In addition to massage and other treatments, physical exercise is the most effective. The main method is to move the joints, and the range of joint movement should be from small to large, and finally to the largest possible range. For example, use the healthy limb and the affected limb to lift the head, use the affected hand to model the back, and use the affected limb to crawl up the wall, etc. In addition, ballroom dancing can prevent and assist in the treatment of frozen shoulder, which is perfect for middle-aged and elderly patients. People with cervical spondylosis should insist on doing neck turning exercises every day.

　　(6) Chronic low back and leg pain

　　It is mainly caused by degenerative changes in the lumbar vertebrae and joints, chronic strain of the lumbar muscles, and muscle weakness. Should focus on waist, back and leg muscle exercises. There is Tai Chi, Wu Qin Xi, gymnastics, walking, jogging, goalball and backward walking. Retrograde walking can unblock the meridians, activate meridians, strengthen the waist and keep fit. It can be done twice a day for 5-10 minutes each time. It is especially effective for lumbar muscle strain. Do not overload your body during exercise to avoid causing new injuries.