The 4 most common misunderstandings about fitness among the elderly

　　Misunderstanding 1: "Reverse" to enhance leg strength

　　Commonly seen in groups of three or five elderly Carrying out "retrograde march" in the square” exercise , this "abnormal fitness" method was once popular. It is said that it can enhance leg strength, treat back pain, reduce osteoporosis, and improve human balance.

　　However, from the analysis of exercise physiology, walking backward consumes 75% more energy than walking forward. heart rate Increased by 40%, taking into account the aging body and various organ functions of the elderly, the central nerve The ability to coordinate the activities of various organ systems throughout the body is weakened, the reaction is relatively slow, and the sensitivity is poor. It is easy to trip or lose balance and fall when walking backwards, causing accidental trauma to the spine and hip, knee, and ankle joints.

　　In addition, due to the reduced cardiovascular reserve capacity of the elderly, retrograde movement will increase the burden on the cardiovascular system and cause neck sprains, resulting in compression of the carotid arteries, narrowing of the lumen, and reduced blood flow, resulting in reduced blood supply to the brain, hypoxia in the brain, and even sudden fainting when turning the neck. It won't hurt if you go backwards once in a while healthy , but it should not be done frequently.

　　Myth 2: Mountain climbing is the best exercise

　　Many elderly people have the habit of getting up early to climb mountains and think that climbing is the best way to exercise. In fact, this may not be the case. “"As people age, their legs age first." When climbing mountains, the weight-bearing load is severe, which is not conducive to the elderly's protection of their knee joints. When going up a mountain, the weight-bearing force on the knee joint is basically your own body weight. When going down the mountain, in addition to your own body weight, the knee joint also bears the downward force. Such impact will increase the wear and tear on the knee joint. Especially for the elderly with knee joint disease, the joint damage caused by climbing steps is more serious.

　　Therefore, the elderly should not climb mountains too frequently. If they want to climb, they should try to avoid steps and choose flat roads. The speed should not be too fast. People with knee joint discomfort should not climb mountains. They can choose walking, jogging, swimming and other exercises, or do waist and leg gymnastics.