How should the elderly exercise after retirement? What are the taboos that the elderly should pay attention to when exercising?

　　I have reached my age and have to retire, many elderly There will be a psychological gap. I used to be busy going to work every day, but now I am suddenly free, and I feel uncomfortable all over. Therefore, in order to kill their free time, retired people will choose to exercise. So how should the elderly exercise after retirement? What are the taboos about exercise for the elderly? Next, I will introduce them one by one for your reference.

　　How should the elderly exercise after retirement?

　　1. Step by step, start with a walk

　　Many people don't like it exercise . But if you want to own it after retirement healthy life, then you must keep exercising. Don't focus on the amount and frequency of exercise. Keep your feet on the ground. Start with the minimum amount and frequency of exercise, such as taking a walk in a residential area or on a shopping street, and gradually increase the intensity.

　　2. Understand the type of exercise that suits you

　　Can you get up early and run for exercise 4 days a week? Do you need to work out with a lot of people in the gym? Before you hit the gym or buy expensive home exercise equipment, you should figure out what kind of exercise you're most likely to stick with and enjoy doing for a long time. The following five sports can also be used as reference options:

　　(1), cane exercise

　　There are 8 movements, simple and easy to learn. During the exercise, cane exercises should be coordinated with the movements of hands, feet, head and eyes, which can mobilize all joints of the body.

　　(2), Tai Chi

　　Tai Chi is light, gentle, and the overall movements are smooth and flowing. It can move the muscles and bones of the body and regulate Qi and blood. After learning Tai Chi, you can quickly master the essentials of Tai Chi Sword, Tai Chi Fan and bare-handed boxing.

　　(3), riding a bicycle

　　Cycling is a trendy sport and it’s a good idea to join a local cycling organization. Cycling is very tiring, but feeling the natural scenery will be a way to find spiritual freedom and happiness in thinking.

　　(4), square dance

　　Along with the cheerful and beautiful songs, the intoxication of dancing gracefully and the graceful dancing postures pleasure the mood. Improves physical and mental health.

　　(5), jogging

　　Keep jogging every day to increase your lung capacity and relax your mood. Not only can you keep fit, but you can also participate in marathons. Find health in happiness.

　　What are the taboos about exercise for the elderly?

　　1. The elderly must have a comprehensive physical examination before exercising. In recent years, many elderly people have suffered from cardiovascular disease due to excessive exercise. disease . Therefore, if the elderly have cardiovascular and cerebrovascular diseases, they should consult a doctor about what exercises they should not do, and avoid such exercises during daily exercise.

　　2. Exercise is a physically demanding activity, so the elderly must ensure adequate sleep in order to perform their best movements and achieve good results.

　　3. Elderly people should keep in mind the symptoms of excessive exercise, such as those that occur during exercise low back pain , chest pain, dizziness and other symptoms, you should stop exercising immediately.

　　4. Avoid too strenuous exercise. The muscles of the elderly are slowly atrophying and their muscle strength is also reduced. nerve The system responds slowly, so it is best to choose some slow and relaxing exercises that can exercise the whole body, such as Tai Chi, jogging, etc.

　　5. Excessive or rapid increase in activity is often one of the causes of accidental injuries in the elderly. Therefore, the elderly should exercise step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. They should not do it too hastily and cause excessive activity.

　　6. Avoid holding your breath for exercise. When a person holds his breath, the pressure in the chest suddenly rises, which makes the blood return to the heart not smooth, the cardiac output is reduced, and the blood supply to the brain is also reduced, so dizziness and dizziness are easy to occur, and in severe cases, fainting may occur. When the breath holding is completed, a large amount of blood suddenly returns to the heart, which causes a sudden increase in cardiac output, blood pressure, and blood supply to the brain, making cerebrovascular accidents prone to occur.

　　7. You must pay attention to exercise time. Many elderly people like to get up in the morning to exercise. In fact, the best time to exercise is from 8 to 9 o'clock, and it is not suitable to be on an empty stomach. It is best to get up in the morning and rest for a while after breakfast. If the sun is shining, it is best to wait until the sun rises before exercising.

　　After a night, more pollutants accumulate in the air, and breathing this dirty air will have harmful effects on the human body. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. Under such circumstances, morning exercise is more suitable for the human body's metabolism.