Four essentials and four taboos for physical exercise for middle-aged and elderly people

　　In old age, the assimilation effect of the body is lower than the dissimilation effect, and the body is declining day by day. exercise I have many worries and often feel powerless. therefore elderly Physical exercise is carried out under special physical conditions. The content of the activity, the physiological load, and the way and method of the activity must be adapted to your own physiology. The elderly should follow the four taboos and four essentials when exercising.

　　The elderly should master and observe their own physical exercise. Among them, pulse monitoring is the simplest and feasible method, so you might as well try it. Large amount of exercise is equivalent to the highest heart rate 80% of 170 beats/min, that is, about 136 beats/min; moderate intensity is equivalent to less than 60% of the maximum heart rate, that is, less than 102 beats/min. This is a reference value for load intensity heart rate monitoring, because there are many influencing factors, and it needs to be comprehensively evaluated in conjunction with your own physical foundation, appetite, sleep and other self-reactions. sexually transmitted diseases Patients can also ask their doctor for consultation on the effects of exercise.

　　Four essentials of exercise for middle-aged and elderly people.

　　First, it should vary from person to person and act according to your ability.

　　According to your own situation and level of exercise, choose appropriate content and methods. Generally, you can perform some simple and safe activities with even speed, slow movement, low intensity, such as health exercises, qigong, Tai Chi, jogging, brisk walking, alternating walking and running, etc.

　　Second, we must proceed step by step.

　　The amount of activity for each exercise should be moderate. The amount of activity should be smaller at the beginning until you feel a little tired. After a period of time without feeling tired, gradually increase the amount of activity. If the ability to adapt is gradually improved, it means that the physical fitness has also been enhanced.

　　Third, we must persevere.

　　Physical exercise can only be effective if you persist in it. If you fish for three days and dry the net for two days intermittently, and each organ system does not receive continuous stimulation, the effect will disappear. The spirit of perseverance, first of all, is participation. From participation, you develop the habit of exercising and become interested, and you gain heartfelt happiness from the occurrence of interest.

　　Fourth, pay attention to safety and pay attention to hygiene.

　　Physical exercise is a scientific physical activity. Each movement rhythm, force level, time and inner intention have its own rules and characteristics. If you are reckless and not scientific, it will be counterproductive. Preparatory activities should be done before exercising; pay attention to the safety of the venue environment during exercise; understand self-reaction during exercise and master sports hygiene knowledge such as sweating, drinking water, clothing, self-reaction, and supervision during exercise.

　　Four taboos on exercise for middle-aged and elderly people.

　　Avoid weight-bearing exercises.

　　Because the muscles of the elderly's motor organs have begun to atrophy, the elasticity of the ligaments has weakened, the carbon content of the bones has increased, and the range of joint movement has been restricted. During weight-bearing exercises, fractures and fractures are prone to occur, and joints, muscles and ligaments are damaged.

　　Second, avoid breath-holding exercises.

　　The strength of the respiratory muscles in the elderly weakens, the fibrous connective tissue of the lungs increases, and the elasticity of the alveoli decreases. If you hold your breath during physical activities, it is easy to damage the respiratory muscles and cause alveolar rupture, leading to bronchial hemoptysis and other phenomena.

　　3. Avoid fast-paced exercise.

　　Because the heart and femoral contractility of the elderly is weakened, the elasticity of the blood vessel wall is reduced, the lumen is narrowed, and the blood resistance is increased, which will inevitably increase the burden on the heart. Since the function of the respiratory system has been weakened, lung capacity and ventilation will be reduced and oxygen supply will be insufficient. Increased oxygen consumption during rapid exercise can easily lead to hypoxic coma. Especially for people with heart disease and hypertension, rapid exercise will cause the pulse rate and blood pressure to rise suddenly and cause accidents.

　　Four taboos include protest activities and competitions.

　　Competition and protest activities will inevitably lead to nerve Intense excitement and resistance activities will produce a desire to win at the best of one's ability. This situation will cause the elderly to have conflicts between their "physiology" and "psychology" and lead to some cardiovascular diseases. disease serious consequences for people.