8 tips for the elderly to pay attention to when exercising to benefit their health

　　When people age, their legs age first. This situation is very common in real life. In order to keep the old people healthy , need timely health care. In addition to paying attention to your daily diet, you can also exercise more. Next, I will introduce you to 8 tips on exercise for the elderly to help them get fit. At the same time, I will introduce you to the precautions for exercise for the elderly for your reference.

　　8 tips for the elderly to pay attention to when exercising

　　1. Walk on tiptoes to practice flexor muscles

　　Walking on tiptoes means walking on the toes completely with the heels raised. It can be walked for hundreds of steps. This is not only possible exercise Flexor muscles, from the perspective of meridians, are also beneficial to unobstructing the three Yin meridians of the foot.

　　2. Exercise toes and ankles in lying position

　　Lie on your back on the bed, stretch your lower limbs flat, and do flexion and extension of your toes alternately with your feet for 30 times, separate and bring the five toes together 30 times, and then flex your hips, knees, and extend and rotate your ankles 30 times. This is the preparation for the whole set of exercises.

　　3. Walk sideways to practice balance

　　Walking sideways can strengthen the balance function of the vestibule and prevent dysfunction. First move 50 steps to the right, then 50 steps to the left.

　　4. Heel walking to practice extensor muscles

　　This method is to raise your toes, and then use your heels to walk. This not only exercises your calves, but also clears the three yang meridians of the foot. therefore, elderly You can do this often.

　　5. Sitting roller exercise

　　This method is to prepare a log of appropriate size or a stone roller first, place the prepared items on the floor, and then sit on the edge of the bed and use your feet to step on the roller and roll it back and forth 100 times to achieve the purpose of relaxing the muscles and activating blood circulation.

　　6. Walking backwards promotes circulation

　　Going backwards will help venous blood flow back from the periphery to the proximal direction, more effectively play the role of the "second heart" of the feet, and is beneficial to circulation. In addition, when regressing, the brain changes nerve The pattern that governs movement strengthens the functional activities of the brain and prevents brain atrophy due to disuse. It is appropriate to go back a hundred steps at a time.

　　7. Climbing on limbs lowers blood pressure

　　This method is very simple, just use your own limbs to crawl slowly. During the process of crawling, because the body becomes a horizontal position, the force endured by the blood vessels of the lower limbs is reduced to a great extent, and the blood vessels will slowly become relaxed and relaxed, and the peripheral resistance of the heart to discharge blood will also decrease. Therefore, it is very conducive to alleviating high blood pressure. This has been confirmed by a large number of practices.

　　8. Foot massage to promote reflux

　　If there are children aged 3 to 5 years old Child , you can lie on the bed, with the backs of your feet touching the bed, and the soles of your feet facing up, and let your child step on your feet with his bare feet. The child's heels should be aligned with the adult's soles. Do stepping movements 50 to 100 times, which is very beneficial to promoting blood return.； You can also massage yourself without the help of children. If the elderly can insist on the above-mentioned exercises every day, they will definitely delay the onset of premature aging of the legs and will also be beneficial to the health of the heart, brain and internal organs. You may wish to give it a try.

　　Exercise precautions for the elderly

　　1. Be careful not to perform weight-bearing exercises

　　Because the muscles of the elderly's motor organs have begun to atrophy, the elasticity of the ligaments has weakened, the calcium in the bones has decreased, and the range of joint movement has been restricted. Weight-bearing exercises are prone to fractures and damage to joints, muscles and ligaments.

　　2. Pay attention to breath-holding exercises

　　The strength of the respiratory muscles in the elderly weakens, the fibrous tissue of the lungs increases, and the elasticity of the alveoli decreases. If you hold your breath during physical activities, it is easy to damage the respiratory muscles and cause alveolar rupture, leading to bronchial hemoptysis and other phenomena.

　　3. Pay attention to fast-speed exercise

　　Because the myocardial contractility of the elderly is weakened, the elasticity of the blood vessel wall is reduced, the official cavity is narrowed, and the blood force is increased, which will inevitably increase the burden on the heart. Since the function of the respiratory system has been weakened, lung capacity and ventilation will be reduced and oxygen supply will be insufficient. Moreover, oxygen consumption increases during rapid exercise, which can easily lead to hypoxic coma. Especially for people with heart disease and high blood pressure, rapid exercise will cause the pulse rate and blood pressure to rise suddenly and cause accidents.

　　4. Struggle and compete

　　Competition and struggle activities will inevitably cause intense nervous excitement. At the same time, competition will produce a desire to win at the best of one's ability. This situation will cause the elderly to have conflicts between their physical and psychological abilities and even accidents.