What should the elderly pay attention to when exercising?

　　Be careful when doing head-shaking and neck-turning movements

　　Because the cervical vertebrae are arranged almost horizontally and the neck muscles are underdeveloped, it is the most unstable section of the spine. If you shake your head and turn your neck too hard or with too much amplitude, it can easily cause cervical vertebrae dislocation. Furthermore, elderly Many people have atherosclerosis. When you shake your head and turn your neck, the blood in the arteries of the neck can easily form a vortex, which may wash away the atherosclerotic material on the artery wall. The shedding material will enter the brain with the blood flow, which may cause the risk of cerebral infarction. If you must perform neck rotation and swing exercise , the movement should be slow and the amplitude should be small.

　　One leg should act independently according to its ability

　　The elderly have reduced muscle strength. When one leg is independent, it may not be able to bear the entire weight, and unnecessary injuries may occur, such as knee and ankle sprains, or even falls, resulting in fractures of the waist, legs and other parts. If you perform exercises in single-leg independent positions, you should also hold onto other objects with your hands to stabilize your body.

　　Strengthen your quadriceps muscles

　　The quadriceps are a group of four muscles on the front of the thigh. Whether it is strong or not is crucial to the prognosis of knee joint disease in the elderly. If the quadriceps are strong, the prognosis of knee arthrosis is good even if the symptoms are severe. If the quadriceps are thin, the prognosis is not good even if the symptoms of knee arthrosis are mild. The method of exercising the quadriceps muscles is to sit or lie on your back, straighten your lower limbs, contract and bulge the quadriceps muscles hard, maintain it for a short while, then relax, and repeat several times.

　　Exercise to strengthen the lower back muscles

　　Stronger lumbar back muscles can prevent the occurrence of low back pain, and also have a certain auxiliary therapeutic effect on low back pain in the elderly. The method is to lie on your back, press your head, neck, shoulders and heels, and push your abdomen upwards to make your waist and back suspended in the air. Repeat this several times. You can also lie prone, with the abdomen as the fulcrum, and both ends of the body tilted up, resembling a flying swallow, also known as the "Flying Swallow Pose".