What should the elderly pay attention to during winter health exercises?

　　The weather is cold and dry in winter, elderly Be sure to pay attention to your daily health care in winter. So, how should the elderly maintain their health in winter? Let’s find out together.

　　1. Pay attention to dietary conditioning

　　Traditional Chinese medicine has always said that "deficiency should be replenished" and "cold should be warmed". Therefore, the elderly should pay attention to warming and replenishing kidney yang in their daily meals, and eat more lean meat, eggs, fish, beans and other high-protein foods. ； Eat more warm foods such as beef, sheep, and dog meat, as well as fresh vegetables and fruits containing multiple vitamins to prevent skin It is dry and can moisturize organs, increase appetite, drive away cold and keep warm.

　　2. Pay attention to mental health

　　Winter is the season of hiding, many disease The occurrence, development and deterioration of mental illness are closely related to people's psychological state. Therefore, the elderly should avoid being stimulated by negative factors such as sadness, anxiety, and tension, and maintain optimism, open-mindedness, and a happy spirit.

　　3. Improve the living environment

　　In winter, when doors and windows are closed, indoor air is dry and dirty, which can easily cause respiratory diseases. Therefore, while controlling the indoor temperature, attention should be paid to indoor air circulation and temperature regulation. When the weather is sunny, doors and windows should be opened for ventilation to keep the air fresh and the sun sufficient.

　　4. Play sports exercise

　　You should not stay indoors all day in winter. If you can, you should continue to exercise every day. This is of great benefit to improving physical fitness, disease prevention and health care. The items and intensity of exercise can vary from person to person. Choose them reasonably and gradually. Try to do as many systemic exercises as possible, such as Tai Chi, jogging, and exercises.

　　5. Keep warm

　　Because the main organs of the elderly are aging, their functions are weakened, and their adaptability is poor. Therefore, when a cold wave hits, the incidence rates of hypertension and stroke increase, and cardiovascular patients are prone to angina, myocardial infarction, and heart failure. Cold or cold? cold , bronchitis, cor pulmonale, emphysema, asthma important cause of disease. Therefore, the clothing of the elderly in winter should be soft, light, close-fitting, and warm.

　　Precautions for winter sports for the elderly

　　In the cold winter, many people lack outdoor exercise because they are afraid of the cold, which leads to diseases approaching you step by step. Therefore, exercise is a good way to keep fit and prevent diseases. Health preservation in winter is inseparable from exercise. So, what should the elderly pay attention to during winter sports?

　　1. Do not exercise outdoors when the temperature is below minus 9℃

　　Too low a temperature will not only greatly reduce the quality of exercise, but also make you prone to injury. When the temperature is below 15 degrees Fahrenheit (equivalent to minus 9 and 44 degrees Celsius), it is best to exercise indoors.

　　2. If you like sweating, wear less cotton underwear.

　　The latest research has found that cotton underwear dries slowly after being wet with sweat, which actually increases the risk of fungal infection. Therefore, it is best to choose bamboo fiber underwear with better moisture absorption and perspiration performance when exercising. In addition, underwear should not be too tight during exercise. It is best to choose shorts with looser edges.

　　The scientific approach is to choose clothing materials with relatively good breathability, such as polypropylene. This is especially true when it comes to the choice of sports bras. Materials such as polypropylene can dissipate moisture and have good warmth retention, which is beneficial to keeping human skin dry and refreshing during exercise.

　　3. Warm up for 6 minutes

　　The specific steps are: sprint for 2 minutes to increase body temperature and muscle oxygen uptake, but do not overdo it.； Stretching muscles throughout the body for 3 minutes can improve body flexibility ； “"Exercise" for 1 minute, such as practicing raising your arms before lifting dumbbells, jogging on the spot for a while before running, etc., which will help enhance physical coordination.

　　4. Take a hot bath before exercise

　　The colder the outside temperature, the longer it will take to warm up. If conditions permit, you may wish to take a hot shower before exercising to help warm up.

　　5. Wear less

　　After exercising for a while, the body temperature will rise, so you should wear less clothes to facilitate heat dissipation and prevent colds.

    The editor loves to talk about: The elderly should always pay attention to their physical condition, and they should exercise scientifically during winter sports.