For the elderly, exercising diligently is a good thing, however, with the growth of age, the elderly in all aspects of the body function declines, so we must pay attention to the way and method of exercise, especially in the cold winter, to do it step by step, do what you can, and quickly follow the 5 principles of Xi winter fitness for the elderly.
1.Step by step to keep in mind
Older people exercisingThe exercise load and amount of exercise should be small at the beginning, and then gradually increased after exercise adaptation。Feeling relaxed and comfortable after exercise, and having a good appetite and sleeping are good, indicating that the exercise load and amount of exercise are appropriate.
2.The exercise should be appropriate
When the elderly are doing fitness exercises in winterIt is suitable for endurance activities, such as brisk walking, jogging, swimming, cycling, hiking, square dancing, etc., but not speed events。While performing endurance fitness exercises, you can also carry out a certain degree of strength exercises to reduce the loss of muscle strength.
3.Exercise regularly and do not let up
Exercise should not be less than 2-3 times a week, and each exercise should not be less than 30 minutes。At the same time, it is necessary to arrange exercise time reasonably and develop a good Xi of exercising on time. In this way, the body structure and function of the elderly can be changed for the better, and the physical and mental health can be enhanced.
4.Plans vary from person to person
Older adultsA thorough physical examination should be done before exercising。Through examination, we understand our health status and the functional level of each organ, and then choose the most suitable sports according to age, gender, physical characteristics, health status, exercise foundation and exercise Xi, and develop a reasonable exercise plan, which should vary from person to person.
5.Don't forget to self-supervise
Older people participate in physical activityLearn to observe and record your pulse, blood pressure, and health statusto self-monitor, prevent over-fatigue and sports injuries, and improve your workout and health. If you have a cold or other illness, or if you are overtired, you should take a break from exercising and take a break** or rest in time.
*: Shanghai Sports.
Editor: Sun Jiejing.
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