When investing in fitness, elderly families should pay special attention to combining fitness investment with leisure and entertainment investment. Old people have worked hard all their lives, so it is rare to have time to enjoy it. Taking advantage of this time in their later years to participate in more recreational activities not only cultivates their sentiments, but also is a spiritual sustenance. Moreover, leisure, entertainment and fitness consume less physical strength, and it is easy to learn and do, which is in line with the physical condition of the elderly.
There are many recreational and fitness projects that the elderly can engage in, such as practicing calligraphy, painting, instrumental music, playing bridge, keeping birds, raising fish, fishing and going to the park.
① Fishing
Fishing is a very attractive outdoor activity, which not only brings endless fun to the family life of the elderly, but also provides physical and mental health for everyone who loves it.
Fishing is a kind of leisure, and the interest of fishing combines the beauty of painting, the elegance of poetry, the wisdom of playing chess and the broadness of sightseeing. Anglers are active on the shores of rivers, lakes and seas, holding fishing rods and throwing away all other thoughts, which can cultivate sentiment, nourish the heart and cultivate the nature; Bathing in the sun and breathing fresh air can improve health; Enjoy the surrounding lakes and mountains, can be relaxed and happy; If you can catch a few big fish alive and kicking, it will be more fun! If we can devote ourselves to the scientific research of fishing and improve fishing skills, we can enrich the knowledge of fishermen in aquaculture, meteorology, hydrology and mechanics. At the same time, fishing activities can bring more friends to the elderly and increase the fun of life.
Fishing is a kind of fitness exercise. When fishing, there are static movements, static movements and a combination of static and dynamic movements. Moving, mainly running, preparation before fishing and fishing action. It can make people's whole body and organs get exercise, thus enhancing their physique. Quiet, you need to concentrate, concentrate on waiting for the fish to take the bait, and exercise the nervous system in a relaxed and harmonious environment. Animal experiments have proved that the cerebral cortex maintains the normal function of people through the central nervous system and peripheral nervous system. Therefore, whether nerve cells shrink or not plays a major role in human aging changes. Excessive tension of cerebral cortex will affect the normal function of human body, which will lead to imbalance of internal and external environment and decrease the function of various organs. Fishing is a good means to keep the nervous system healthy and make the elderly have psychological and physical benefits, and it is an ideal fitness means.
② yangko dance's fitness function for the elderly
In many cities, yangko dance has become a beautiful landscape, attracting countless people's eyes and keeping countless people's footsteps. In particular, the "Old Age Music" Yangko Team pulled the old people away from the TV, the card table and loneliness, and made them re-enter the society, come together and join the fitness ranks of the Yangko Team. Looking at them, you will sincerely feel a healthy vitality.
Why is yangko dance so attractive that the elderly love it? The answer is: yangko dance is a sport that combines fitness with entertainment. The form of entertainment and the effect of fitness are the remarkable characteristics of yangko dance. Through the form of sports in yangko dance, many elderly people have lost their crutches, lowered their blood pressure and got rid of lung diseases ... and it has played an important role in prospering urban culture and solving the problems of the elderly.
Exercise is better than all medicines, which is the knowledge of all participants. Old people who often take part in Yangko Dance have developed myocardium, increased elasticity of blood vessel wall, dilated blood vessels, a large number of capillaries in muscles opened, and increased blood flow. The nutrients, oxygen and waste products needed in the metabolic process can be transported through accelerated blood circulation, thus improving the metabolism of cells in the whole body. At the same time, it can also improve the function of respiratory system, make breathing deep and powerful, increase vital capacity, significantly improve alveolar ventilation, provide sufficient oxygen for metabolic process, strengthen the oxygen consumption capacity of cells and promote metabolic capacity. The old yangko team has activities every day, with each activity lasting for 2-4 minutes. If they persist for years, why should they worry about not alleviating their pain and keeping the organs of the human body "young"?
In addition, the elderly participate in the yangko team and are active in the streets and alleys of the city. Based on the principles of "having fun for the elderly" and "being active in the elderly", they have set an example for promoting the national fitness campaign and solved many problems of the elderly in families and society. Because, with the decline of the functions of various organs of the body, the elderly will also have some mental and psychological aging phenomena, especially those who retire from their jobs and social collectives, and many younger generations grow up to be adults, often feel lonely and emotionally unstable. Now they actively participate in physical fitness and join their favorite yangko team, which can help to eliminate psychological aging and slow down the pace of aging in pleasant exercise. If you exercise with your wife, you can also inspire each other and be full of optimism and add luster to your old age. On the other hand, social communication is strengthened in sports, and psychological comfort can be obtained in mutual respect and cooperation with others. In the process of learning and improving sports skills, you will gain the joy of success, and gradually establish the courage and interest to actively arrange your old age.
yangko dance is really an ideal leisure and fitness exercise for the elderly!
Second, how to keep fit safely for the elderly
Taking some proper physical exercise after retirement is an important way to prolong life and keep healthy scientifically. However, due to entering the old age, the physique is not as good as before, and the stress and tolerance have declined. Therefore, the elderly need to pay special attention to safety when exercising.
Do not exercise on an empty stomach. Many elderly people start morning exercises without breakfast after getting up. In fact, this is very harmful to their health. After a night's sleep, the food in the abdomen has already been digested. If you consume a lot of physical strength at this time, it will cause hypoglycemia and cause insufficient oxygen supply to the brain. Exercise in this situation, the elderly will feel dizzy, flustered, if originally suffering from cardiovascular disease, and may even lead to accidents.
Old people who don't sleep after fitness "go back to sleep" after morning exercise will not only affect the effect of fitness, but also be detrimental to health care. Metabolites produced in muscles during exercise, such as lactic acid, are not easy to remove and accumulate in the body, which will cause weakness and weakness of limbs. Sleeping immediately after sweating is prone to catching a cold.
You can't take a rest immediately after fitness. After a large amount of exercise, you can't take a rest immediately. Instead, you should do some relaxation exercises to let your body have an adaptation process and slowly stop. It can prevent the decrease of blood reflux caused by the relatively poor elasticity of blood vessels and avoid the occurrence of temporary cerebral ischemia.
Dress appropriately for the elderly when exercising, so as not to catch a cold. The flexibility of the elderly in sports is worse than before, so when exercising, clothes should fit to avoid falling. Be careful not to wear shoes with plastic soles or hard soles, and the shoelaces should be elastic enough to avoid falling down during exercise.
It's not advisable to exercise excessively. When exercising, one's subjective feeling is actually very important. If you are full of energy after exercise, have a good appetite and sleep, and have a high interest, it means that the amount of exercise is appropriate. If you feel tired during exercise, it means that you have exercised too much and should stop. Don't force yourself.
Third, how to scientifically exercise and keep fit for the elderly
To keep fit for the elderly, we must master the appropriate exercise intensity and carry out physical exercise under the guidance of scientific exercise prescriptions. The complete concept of the so-called exercise prescription can be summarized as follows: "According to the medical examination data, according to their health, physical strength and cardiovascular function, combined with personal characteristics such as living environment conditions and sports hobbies, the appropriate types, time and frequency of exercise should be specified in the form of prescription, and matters needing attention in exercise should be pointed out, so as to carry out regular exercise in a planned way and achieve the purpose of fitness or treatment.
As the elderly are frail and sickly, the starting intensity of fitness exercise for the elderly should be mainly light exercise, that is, low-energy exercise. According to American research results, the mortality rate of middle-aged and elderly people who insist on low-energy exercise for a long time is 2.5 times lower than those who do not participate in strenuous exercise or occasionally, and the incidence of cardiovascular disease, diabetes and senile dementia is reduced by 35%, which shows that low-energy exercise also has good fitness effect. Exercise time can add up to more than 3 minutes once or several times a day. Those who have spare capacity for light exercise can transition to moderate exercise, and those who are healthy can also start from moderate exercise directly. As for strenuous exercise, it should be listed as taboo.
what kind of exercise should the elderly choose? Due to the different physical, psychological and cultural qualities, the types of fitness exercises for the elderly should be flexible and diverse, with emphasis on recreation, such as Tai Ji Chuan, yangko dancing, disco dancing for the elderly, gateball and gymnastics. Walking is also a good way to exercise. According to Fraedin and other research in Sweden, people over 7 who insist on walking for 3 minutes every day have obvious benefits in terms of bone salt content, lung function and stair climbing ability for men, muscle strength and stair climbing speed for women.
In addition, physical exercise should be scientific. Some routine exercise habits are not necessarily scientific. For example, people are used to exercising in the morning, but the coronary artery tension is high and the sympathetic nerve excitability is high in the morning. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death also occur from 6 am to 12 noon, so it is better to choose afternoon or evening exercise as far as possible. If you exercise in the early morning, you should exercise as little as possible. In addition, an old saying in China, "Walk with a hundred paces after a meal, and live to be ninety-nine", is regarded as a fitness motto for the elderly. In fact, walking with a hundred paces after a meal is unscientific and should be handled with caution. From the point of view of modern medicine, it is not appropriate for the elderly to advocate walking after meals, because eating, especially having a full meal, is a load for those with cardiovascular diseases, especially for the elderly. Scientific research has proved that the blood pressure dropped from 139mmHg to 129mmHg 6 minutes after meals, while the heart rate rose 15 times/minute. After moderate exercise, some people developed postural hypotension, indicating that postprandial exercise had obvious negative effects on the cardiovascular system. Therefore, the elderly should avoid exercising after meals, especially within two hours after a full meal.
Maintaining the healthy effect of physical activity depends on keeping fit. Generally, this effect will gradually disappear after stopping practicing for a few weeks, so you must persist in exercising. As for the hot summer and cold season, you can temporarily stop practicing.
four, five taboos for the elderly
because of the physiological characteristics of the elderly, it is decided that the elderly should choose sports items and exercise intensity in fitness exercise. Sports experts for the elderly suggest that the elderly should pay attention to five taboos in sports so as not to have a negative impact on their health.
As the elderly get older, not only the cardiopulmonary function decreases, but also the functions of motor organs, hearing, vision, touch and balance organs will gradually decline, which is characterized by slow response, low sensitivity and poor coordination. Therefore, the elderly should achieve "five taboos" when participating in fitness activities.
avoid holding your breath. Most elderly people have emphysema, and when they hold their breath hard, they will have pneumothorax due to alveolar rupture. Holding your breath will also increase the burden on your heart, causing chest tightness and palpitations. When holding your breath, the pressure in the chest cavity increases, and the amount of blood returning to the heart decreases, which causes insufficient blood supply to the brain and is prone to dizziness and even fainting. After holding your breath, the amount of blood returning to the heart suddenly increases, and blood pressure rises, which is prone to cerebrovascular accidents. Therefore, sports that require breath holding, such as weightlifting, tug-of-war, hard qigong, pull-ups and rope climbing, should not be taken by the elderly.
two taboos are competitive. No matter what events the elderly participate in, they should focus on participation and fitness. They should not exercise too vigorously and should not be bent on competing with others. Otherwise, not only the physical strength can't bear it, but also accidents may occur due to easy collision, falling and excitement.
three bogeys are eager for success. The elderly have poor adaptability to physical load, so they should have a long adaptation stage during exercise, so they must be gradual and should not be rushed. Get quick success and instant benefit, haste makes waste, but it will harm your health.
four avoid swinging and rotating. The elderly have poor coordination, weak balance ability, weak leg strength, slow walking and slow limb movement. Therefore, skating, swinging and all kinds of rotating movements should be taboo, otherwise it is easy to be dangerous.
five don't get too excited. In sports, especially when attending sports meetings, the elderly should correctly understand the purpose and significance of fitness, correctly treat the outcome and achievements, and correctly handle the relationship between health, friendship and competition. Don't get too excited because of a temporary victory or defeat, otherwise it will easily lead to the attack of high blood pressure and heart disease.
V. Problems easily caused by fitness for the elderly
Nowadays, there are more and more elderly people who live long, which is indeed a gratifying phenomenon. However, it is not optimistic that although the elderly in China live long and unhealthy, their daily life is difficult to take care of themselves due to diseases, and their quality of life is declining, which has brought a lot of influence to society and their families. This situation has also attracted the attention of the elderly themselves. They are eager for health, and fitness has become their greatest demand.
The old people's understanding of the way of fitness is very simple, that is, the word "exercise". They think that the more they exercise, the healthier they will be, but the result is not so ideal, and some even have accidents. The reason is that they have deviated from the scientific track and their enthusiasm has led them into a misunderstanding. Medical experts suggest that the elderly should exercise regularly according to the doctor's advice, according to their health, physical strength and cardiovascular function, combined with personal characteristics such as living conditions and hobbies, in order to achieve the purpose of fitness or treatment.
strenuous exercise is a deadly killer
physical exercise can strengthen the body, prevent and cure diseases and delay aging. However, if the exercise method is improper, it will not only fail to achieve the above goals, but will damage the body and affect health. The starting intensity of fitness for the elderly should be light exercise, that is, low-energy exercise. According to the research of American medical experts, the mortality rate of middle-aged and elderly people who insist on low-energy exercise for a long time is reduced by 2.5 times, and the incidence of cardiovascular disease, diabetes and senile dementia is reduced by 35%, which fully shows that low-energy exercise has good fitness effect. Exercise time can be added once or several times a day, more than 3 minutes. Step by step is a law that can never be changed. As for strenuous exercise, it should be taboo. The elderly can adopt different fitness methods according to their own cultural differences, but walking is the best foundation. The elderly insist on walking for 3 minutes every day, which has obvious benefits for bone salt content, lung function and muscle strength. The elderly should have physical examinations in stages, and then choose appropriate exercise programs according to their physical conditions. If you are healthy, you can also check yourself, such as squatting for 1-2 times in a row, or running for 15 seconds to see if you have symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If it is normal, you can start exercising.
Traditional Chinese medicine holds that the human body and nature are a unified organism, which must objectively adapt to the changes of the four seasons in nature, and should never violate the laws of natural changes. Therefore, the elderly should pay more attention to shelter from the wind in spring, summer, autumn and winter when exercising. The old people should change their old fitness concepts. There is an old saying that "walk with a hundred steps after a meal, and live a long life of ninety-nine" is regarded as the fitness motto of the old people. In fact, walking with a hundred steps after a meal is not scientific. From the point of view of modern medicine, it is not advisable to advocate walking at 1 paces after a meal, because after a full meal, it is a load for people with cardiovascular diseases, especially for the elderly. Scientific research has proved that blood pressure drops 6 minutes after a meal, while heart rate rises 15 times/minute. After moderate exercise, some people have postural hypotension, which shows that after-dinner exercise has obvious negative effects on the cardiovascular system. Therefore, the elderly should avoid exercising after meals, especially within two hours after a full meal.
diet and flexibility that must be paid attention to
flexibility must not be ignored by the elderly.