Benefits of running for the elderly Precautions for running for the elderly

　　Life lies in exercise. Running is a fitness method that many people like to choose. Many elderly I also like to keep fit through running. However, there are still many things that need to be taken care of for the elderly due to their declining physical fitness. So what are the benefits of running for the elderly? What should the elderly pay attention to when running? Next, I will introduce them one by one for your reference.

　　What are the benefits of running for the elderly?

　　1. Promote blood circulation

　　Jogging can accelerate blood circulation throughout the body. The blood quality of people who insist on jogging for a long time is also better than that of ordinary people. The body's adaptive changes to long-term middle and long-distance running can improve metabolism and reduce blood fat and cholesterol levels.

　　2. Improve lungs and respiratory system

　　Long-term middle-distance running exercise Strengthen lung function and increase vital capacity. Regular long-term long-distance running can develop the respiratory muscles of the lungs, increase each ventilation volume, and enhance lung function. According to statistics, the amount of oxygen inhaled when jogging is 8 times greater than when stationary. The elderly who insist on long-term jogging inhale 10% to 20% more oxygen than the average elderly.

　　3. Prevent Alzheimer’s disease

　　Alzheimer's disease is a common and frequently-occurring disease among the elderly. It is mainly caused by a decrease in brain cells and atrophy of brain tissue. Through running exercise and reasonable use of the quadriceps muscles, the brain is stimulated, and through the rapid flow of blood, oxygen and nutrients are continuously supplied to the brain and the atrophy of brain tissue is delayed, which will effectively prevent and treat Alzheimer's disease.

　　4. Prevent heart disease disease

　　Keeping running will not only increase the maximum oxygen uptake, but also greatly increase the amount of oxygen delivered to various organs in the body, and the working quality of each organ will naturally be greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, so that the coronary arteries have enough blood to supply the myocardium, thereby preventing various heart diseases. Through the movement of the lower limbs, venous blood flows back to the heart and prevents intravenous thrombosis.

　　5. Effectively relieve menopausal syndrome

　　Running exercise has a stimulating effect on the brain and promotes hormone production, so if you do running exercise before menstruation stops, you can effectively relieve menopausal syndrome. In addition, running as a leisure activity can not only adjust the secretion of hormones, but also relieve people's daily pressure in work and life, so that female Maintain a good mental outlook.

　　6. Prevent stroke

　　To prevent cerebral infarction and cerebral hemorrhage, we should first inhibit the intake of salt, prevent the occurrence of high blood pressure, inhibit vasoconstriction, and ensure smooth blood circulation. Not only will jogging not increase blood pressure, but it will decrease it, which plays a good role in preventing and treating cerebral hemorrhage. Jogging accelerates fat metabolism in blood vessels, reduces cholesterol, increases capillary activity, and increases the elasticity of blood vessels, so that blood flow will be smooth and blood vessels will not rupture easily.

　　7. Prevent osteoporosis

　　Among the factors that cause osteoporosis, factors such as age, genetics, and race are uncontrollable, but some factors can be controlled. Long-distance running exercise is an effective method to control osteoporosis. Perhaps many people already know that in order to increase bone density with osteoporosis, calcium supplementation is first necessary, but calcium supplementation alone is not enough. If the human body simply supplements calcium and is not exposed to ultraviolet rays from the sun, and without physical exercise, it will be difficult for the calcium in the body to be converted into bone.

　　What are the precautions for running for the elderly?

　　1. Choose appropriate footwear and equipment

　　When buying professional sports shoes suitable for running, for the sake of safety and comfort, don’t be too frugal.

　　2. Run on soft ground

　　The natural shock-absorbing system of the feet of the elderly has deteriorated, so they should choose to run on soft ground.

　　3. Do warm-up exercises and clean-up exercises

　　Do warm-up exercises and clean-up exercises to improve blood circulation, reduce lactic acid accumulation, and effectively improve muscle soreness after exercise.

　　4. The amount of exercise should be moderate

　　physical strength of the elderly, healthy The condition is not as good as that of young people, so the amount of exercise should be appropriately reduced to avoid injury.

　　5. Take care of your feet

　　Once you feel abnormal pain in your feet or ankles, you need to pay attention to whether there are foot diseases or blood circulation problems.

　　6. After running, you should pay attention to the four "don'ts"”

　　(1) Do not take a cold shower immediately after running.

　　(2) You should not drink ice water right away, as it can easily damage your organs, and in severe cases, your lungs will explode.

　　(3) Failure to drink a large amount of water immediately will cause shock due to a significant decrease in body salinity, especially beverages.

　　(4) If you cannot sit down immediately, you will get asthma If you are ill, the consequences will be serious. It is best to walk slowly after running.