Walking methods suitable for the elderly. Walking taboos for the elderly

　　Walking is one of the most common physical activities that is safe and easy to do. is the majority elderly Like a kind of fitness exercise, although walking is not good for the elderly body healthy It is beneficial, but only if you adopt the correct walking method and pay attention to the taboos of walking. So what are some walking methods suitable for the elderly? What are the taboos for walking for the elderly? Next, I will introduce them one by one for your reference.

　　What are some walking methods suitable for the elderly?

　　1. Take a leisurely walk

　　Elderly people walking slowly after meals, 5 to 10 minutes each time, can relax their muscles and bones, calm their blood and qi, and are beneficial to regulating their emotions, refreshing their brains, and enhancing their memory.

　　2. Quick walking method

　　When walking, hold your head high and stride forward, walking 90 to 120 steps per minute, 30 to 40 minutes each time. Suitable for chronic arthritis, gastrointestinal tract disease Elderly patients in recovery.

　　3. Ordinary walking method

　　The appropriate speed is 60 to 90 steps per minute, 20 to 30 minutes each time. Suitable for patients with coronary heart disease , high blood pressure, cerebral hemorrhage sequelae, and the elderly with respiratory diseases.

　　4. Arm swing walking method

　　When walking, swing your arms to a large extent with the rhythm of your steps, 60 to 90 steps per minute. It can enhance the function of bones, joints and chest cavity, prevent and treat frozen shoulder, emphysema, chest tightness and chronic bronchitis in the elderly.

　　5. Quantitative walking method

　　That is, follow a specific route, speed and time to complete the specified distance. When walking, alternate between flat roads and climbing hills to achieve a combination of speed and slowness. right exercise It is of great benefit to the cardiopulmonary function of the elderly.

　　6. Backward walking method

　　When walking, place your hands on your hips and your knees straight. First go back and then forward 100 steps each time. Repeat this many times until you feel tired. It can prevent and treat waist and leg pain and gastrointestinal disorders in the elderly.

　　7. Belly rubbing and walking method

　　When walking, rotate the palms of your hands to massage the abdomen. Massage for one week with each step, alternating forward and reverse directions. 40 to 60 steps per minute, 5 to 10 minutes each time. Suitable for elderly people suffering from chronic gastrointestinal diseases and kidney diseases.

　　What are the taboos for walking for the elderly?

　　1. Avoid strolling on the side of the road.

　　Many elderly friends like to walk or jog on the side of the road in the morning, which is very undesirable. There is a lot of exhaust gas on the road, as well as dust and other airborne particles. Long-term inhalation will affect people's respiratory, immune and cardiovascular systems. The best place for a walk is in a park, where trees and grass purify the air. If the park is far away, you can choose a place within a community or far away from the road.

　　2. Avoid pacing with your hands behind your back.

　　It is easy to lose balance when walking with your hands behind your back, but throwing your arms away avoids this problem. At the same time, it can prevent and treat frozen shoulder, chest tightness, and chronic bronchitis in the elderly. It is recommended that the elderly choose a "pendulum-style" arm swing when walking. The correct method is: relax the shoulders, bend both arms to about 90 degrees, half-make fists with both hands, and swing naturally, slightly inward when swinging forward, and slightly outward when swinging back. Don't swing too much and don't use too much force.

　　4. Avoid being hungry and not drinking water.

　　Some elderly people are accustomed to going downstairs for a walk when they get up and then returning home for breakfast. This approach is risky. Especially the elderly with diabetes must eat before going for a walk, otherwise they are prone to hypoglycemia, and in severe cases, they may fall due to dizziness. You should also pay attention to hydrating before and after walking. Within 2 to 3 hours before walking, you should drink about 500 ml of water. After the walk is over and your heartbeat returns to a calm state, you can replenish water with about 300 ml of water intermittently.

　　5. Avoid going up and downhill.

　　Some elderly people specifically choose sloped sections when walking, hoping to enhance the exercise effect by increasing the difficulty. In fact, the most suitable road conditions for the elderly to walk should be flat, pothole-free, with a small slope and few people. Many elderly people have varying degrees of osteoarthritis. Climbing hills will cause overload on the knee joints and increase joint wear. Once you choose a fixed location, you can complete the prescribed distance according to a specific route, speed and time every day.

　　6. Avoid taking too long.

　　Some elderly people think that the longer the walk, the better. This is actually a misunderstanding. For the elderly, too long outdoor activities will cause the body to release a large amount of hormones to break down proteins, supplement the energy needs of excessive exercise, and accelerate organ aging. If the heart's load capacity is exceeded, it will also cause heart function to decline, which is harmful to health. It is recommended that the elderly walk for about 45 minutes a day, or no more than 3 kilometers, 1 to 2 times a day, when the body is hot and slightly sweating. Obese elderly people can appropriately extend it to 60 to 90 minutes, which will help consume excess calories in the body and promote blood circulation and metabolism.