For the elderly fitness exercise, it is necessary to master the appropriate exercise intensity and exercise under the guidance of scientific exercise prescription.
Steps and methods:
1, the fitness intensity of the elderly should start from mild activities. According to the study, people who have long-term adherence to low-energy exercise are less likely to participate in or take part in strenuous exercise, and not only reduce the prevalence of cardiovascular disease, diabetes, and senile dementia by 35%, but also reduce mortality. Exercise time can be added once or several times a day for more than 30 minutes. Those who have sufficient strength can transition to moderate. Those with good health can start directly from moderate exercise. Severe exercise should be cautious. Strenuous exercise should be classified as contraindication. As for the daily calorie consumption, it can be lower at the beginning, and gradually increased to 150-200 kcal per day.
2, the type of fitness for the elderly should be flexible and focus on recreation. Tai Chi, twisting Yangko, jumping old disco, playing gateball, doing gymnastics, walking is also a good way to exercise. Older people over 70 years old insist on walking for 30 minutes every day, in men's bone salt content, lung function and stair climbing ability; in women's muscle strength and stair speed, there are obvious benefits. There are not many researches on the fitness of the elderly and the elderly who have been in bed for a long time. There are activities such as chair exercises and bed exercises in foreign countries, which are worthy of reference and further research.
3. If you exercise in the morning, the amount of exercise should be smaller. People are accustomed to exercise in the morning, but the coronary artery tension is high in the morning, and the sympathetic nerve excitability is also high. The painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden onset of sudden death are also from 6 am to 12 noon. Try to choose afternoon and evening activities.
4, a hundred steps after a meal is not scientific, should be careful. There is an old saying in China: "After a meal, you can live ninety-nine." From the perspective of modern medicine, the elderly should not advocate a hundred steps after a meal, because eating especially for people with cardiovascular disease is A load. The Hebei Institute of Geriatrics studied the postprandial exercise of the elderly several years ago. It was found that the blood pressure dropped from 139 mm Hg to 129 mm Hg in the 60 minutes after the meal, and the heart rate increased 15 times/min. After exercise, orthostatic hypotension accounted for 25%, indicating that postprandial exercise had a negative effect on the cardiovascular system, but the ECG did not change. Therefore, the elderly should avoid exercising after a meal, especially within two hours after a full meal.
5. Maintaining the health effects of physical activity depends on long-term adherence. After a few weeks of general suspension, this effect gradually disappears. As for illness or in the hot summer season, you can temporarily stop training.
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