4 misunderstandings to avoid when exercising for the elderly

　　After entering old age, many people prefer to exercise. It should be reminded that due to physical fitness reasons, the elderly have many requirements in choosing exercise methods, time and intensity. Here it is elderly Misunderstandings to avoid during exercise:

　　Weight-bearing exercises

　　Elderly people have muscle atrophy, poor coordination, and prolonged reaction time to stimuli. Therefore, the elderly should choose exercises that move slowly and gently, coordinate and relax muscles, and move the whole body, such as Tai Chi, walking, jogging, etc., and try to avoid weight-bearing exercises.

　　eager for success

　　Excessive or rapid increase in activity is often one of the reasons for accidental injuries in the elderly. Due to reduced physiological functions, the elderly have poor adaptability to physical load, so they should have a longer adaptation period during exercise. For people over 30 years old, for every 10 years of age increase, the adaptation time to load is approximately 40% longer. therefore exercise It is necessary to proceed step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. Do not act too hastily and cause the activity load to be too large.

　　Hold your breath and push hard

　　Normally, the pressure in the human pleural cavity is lower than the atmospheric pressure, which is called negative thoracic pressure. This is conducive to the flow of venous blood back to the heart. However, when the breath is held, the pressure in the thoracic cavity rises suddenly, causing the blood to not return to the heart smoothly, and the cardiac output is reduced. Therefore, the blood supply to the brain is also reduced, so dizziness, dizziness, and in severe cases, fainting may occur easily. When the breath holding is completed, a large amount of blood suddenly returns to the heart, which will cause a sudden increase in cardiac output, a rise in blood pressure, and a sudden increase in blood supply to the brain, making it easy to cause cerebrovascular accidents. Therefore, when the elderly exercise, they must pay attention to breathing smoothly and naturally, and avoid holding their breath and exerting force.

　　Tumbling handstand

　　Such as leaning forward and backward, bending sideways, various rolls, head-down, foot-high, handstand, etc., are all movements of the head. These movements will cause the blood to flow to the head. The blood vessel walls in the elderly will become hard and have poor elasticity. Once the blood vessels cannot withstand it and rupture, it will cause cerebral hemorrhage, which may be life-threatening in severe cases.