Change quickly! These eight wrong exercise methods, be careful, the more you practice, the more you get sick!
2022-07-06
Nowadays, many elderly people begin to strengthen their bodies in various ways, but many times, some sports can not only "strengthen", but also "hurt". What are the wrong exercise methods for the elderly? Let's have a look! Myth 1: take a walk after dinner to prolong life More activities after meals will make the digestive system run more smoothly, which is conducive to digestion and better absorption of nutrients. However, people with liver disease or other gastrointestinal diseases should lie still for at least half an hour after meals before moving. Even healthy people should rest for a while before moving. Myth 2: climb stairs to exercise Although climbing stairs can enhance cardiopulmonary function, many elderly people are not suitable for climbing stairs. Especially the people who have knee disease will aggravate the injury of knee joint. For the elderly who are overweight, have degenerative knee arthritis, patella valgus and other problems, it is more recommended to take some sports that do not burden the knee so much, such as swimming, walking and other sports. Myth 3: exercise accelerates knee degeneration With age, knee joint will produce degenerative changes, which is a natural phenomenon, but it is wrong to stop movement completely. People who do not exercise are prone to muscle atrophy, lack of agility and coordination, and physical fitness decline. According to their own knee health, choose the appropriate sports. People with knee joint diseases should try to reduce weight-bearing, long-distance walking and standing for a long time, and do not practice running, jumping, squatting, etc; It is best to choose sports that do not damage the knee joint, such as swimming, cycling, walking, etc. Myth 4: exercise in the morning is good This is not suitable for everyone. On the one hand, the morning air is not as good as expected; On the other hand, people with hypertension, controlled by the body clock, will have a small peak in blood pressure after getting up early. Physiologically, the systolic and diastolic blood pressure during awakening will usually increase by 10% - 20% compared with that during sleep. In the morning, hypertension is an important risk factor for the high incidence of cardiovascular and cerebrovascular events, so people with hypertension are usually advised to avoid the time period from 6:00 to 10:00, and it is more appropriate to arrange it in the afternoon or evening. Due to the deterioration of cardiopulmonary function, muscle strength decline, frequent cardiovascular and cerebrovascular diseases and other reasons, the choice of exercise time should be careful. Follow the principles of biological clock law, self work and rest law, seasonal natural characteristics and excellent air quality. Myth 5: Sports thirst, drink water or endure not to drink When you feel particularly thirsty, it means that your body is already in a state of water shortage. You can replenish water appropriately even during exercise to prevent exhaustion. Don't drink too much water every time, and the water shouldn't be too cold. Pay attention to water replenishment before, during and after exercise. Myth 6: take a bath immediately after a lot of exercise After strenuous exercise, in order to keep the body temperature constant, the blood vessels on the skin surface dilate, the sweat pores widen, and the perspiration increases, so as to facilitate heat dissipation. At this time, if you take a cold bath, your blood vessels will contract immediately due to sudden stimulation, and the blood circulation resistance will increase. At the same time, your body's resistance will decrease, and you will be prone to get sick. Taking a hot bath will continue to increase the blood flow in the skin, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in light cases, collapse shock in severe cases, and other chronic diseases. Therefore, it is more appropriate to give the body a relaxing time after exercise and then take a bath. Myth 7: do not warm up before exercise and do not stretch after exercise Before exercise, you must do a "warm-up exercise" for 5 minutes to stretch the knees, crotch, waist and back limbs, improve the blood supply and flexibility of muscles, and can well avoid the damage of ligaments, muscles and other soft tissues. To gradually relax the body at the end of the exercise, you need to stretch. Here we can call it "cold exercise". After walking, do not stretch or stop to rest directly. The blood stored in the skeletal muscles of the lower limbs cannot flow back to the heart through muscle contraction, resulting in lower blood pressure, temporary ischemia of the brain, causing panic, shortness of breath, dizziness and other symptoms. Myth 8: excessive exercise The damage of excessive exercise to the human body is all-round, making the body state worse and worse. The most common is to make muscle or bone problems, such as muscle strain and muscle strain after excessive exercise, and some people will have joint injuries, such as meniscus injury or ligament injury of knee joint, and ligament injury of ankle joint. These are a series of problems after excessive exercise. Some people will have redness and swelling of the knee joint after exercise, which is a manifestation of the osteoarticular system. Some people will have acute renal failure. Especially for some people who didn't exercise before and then suddenly exercise, excessive exercise may lead to sudden death. No matter doing any exercise, you should have a comprehensive assessment of your physical condition. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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