What are the benefits of proper exercise for the elderly and what taboos should we pay attention to?

　　Everyone knows the benefits of exercise. elderly It is also possible to pass healthy Exercise to achieve health benefits. However, we should pay attention to the elderly not to exercise excessively and learn scientific and healthy exercise methods, so as to achieve better fitness effects. So what are the benefits of proper exercise for the elderly? What taboos should the elderly pay attention to when exercising? Next, I will introduce them one by one for your reference.

　　7 major benefits of proper exercise for the elderly

　　1. Increase the amount of hemoglobin in the body, improve the body's resistance and delay aging.

　　2. Increase appetite, promote gastrointestinal peristalsis, blood circulation and secretion of digestive glands, and enhance digestive function.

　　3. Enhance the work efficiency of the cerebral cortex and heart function, prevent arteriosclerosis, and reduce cardiovascular and cerebrovascular diseases. disease incidence rate.

　　4. Enhance endocrine gland function, such as enhancing adrenal cortex function, which is beneficial to the metabolism of various substances such as protein, fat, sugar, inorganic salts and water in the body.

　　5. Make the respiratory muscles strong, expand the range of breathing movements, increase the respiratory difference, increase the vital capacity and deepen the breathing depth, thereby improving the function of the respiratory organs and promoting the metabolism of the whole body.

　　6. Improve the blood supply to the kidneys and improve the kidneys' ability to eliminate metabolic waste. For example, the excretion of urea, creatinine, lactic acid, ketone bodies, etc. increases during exercise, thereby maintaining a constant internal environment in the body.

　　7. Maintain or improve muscle and bone strength, enhance bone density, and prevent osteoporosis； Improve muscle endurance, speed, flexibility and accuracy and prevent muscle aging ； Strengthen joint toughness, improve joint elasticity and flexibility, and prevent bone hyperplasia and ligament degeneration.

　　In short, moderate exercise can improve the metabolism of the elderly, enhance or maintain the functions of various organs, and make the elderly refreshed, happy, and sharp in thinking, thus achieving the purpose of delaying aging and achieving a healthy and long life.

　　7 taboos that the elderly should pay attention to when exercising

　　1. Avoid weight-bearing exercises

　　Muscles in the elderly have atrophied and muscle strength has also been significantly reduced.； nerve System response is slow, coordination is poor, and reaction time to stimuli is prolonged. Therefore, the elderly should choose exercises that move slowly and gently, coordinate and relax muscles, and move the whole body, such as Tai Chi, walking, jogging, etc., which are all suitable.

　　2. Avoid changing head position

　　Such as leaning forward and backward, bending sideways, various rolls, head-down, foot-high, and foot-up handstands, etc., are all movements of the head. These movements will cause blood to flow to the head. The walls of blood vessels in the elderly will become hard and have poor elasticity. Once the blood vessels cannot withstand it and rupture, it will cause cerebral hemorrhage, which may be life-threatening in severe cases.

　　3. Avoid rushing for success

　　Excessive or rapid increase in activity is often one of the reasons for accidental injuries in the elderly. Due to reduced physiological functions, the elderly have poor adaptability to physical load, so they should have a longer adaptation period during exercise. For people over 30 years old, for every 10 years of age increase, the adaptation time to load is approximately 40% longer. therefore exercise It is necessary to proceed step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. Do not act too hastily and cause the activity load to be too large.

　　4. Avoid holding your breath and exerting force

　　Normally, the pressure in our pleural cavity is lower than the atmospheric pressure, which is called negative thoracic pressure. This is beneficial for the venous blood to flow back to the heart. However, when holding the breath, the pressure in the pleural cavity suddenly increases, which makes the blood return to the heart not smooth, the cardiac output is reduced, and the blood supply to the brain is also reduced, so dizziness and dizziness are easy to occur. In severe cases, fainting may occur.； When the breath holding is completed, a large amount of blood suddenly returns to the heart, which causes a sudden increase in cardiac output, blood pressure, and a sudden increase in blood supply to the brain, making cerebrovascular accidents prone to occur. Therefore, when the elderly exercise, they must pay attention to breathing smoothly and naturally, and avoid holding their breath and exerting force.

　　5. Avoid doing morning exercises too early

　　Many people think that the air in the morning is good and suitable for exercise. In fact, before the sun comes out, the carbon dioxide content in the air is high and the air quality is poor. Therefore, morning exercises should be arranged one hour after the sun comes up. Morning exercises should not be done next to roads with a lot of traffic or in places with dense woods, because these places accumulate a large amount of carbon dioxide, which is not good for health.

　　Secondly, it is not suitable to do morning exercises in foggy weather. Third, morning exercise on an empty stomach can easily cause hypoglycemia. In addition, coronary artery tension is higher in the morning, and sympathetic nerve excitability is also higher. The incidence of cardiovascular disease is highest from 6 a.m. to 12 noon, so you should try to choose activities in the afternoon or evening.

　　6. Avoid strenuous exercise

　　The elderly have osteoporosis and strenuous exercise can easily cause fractures. Their joints are generally not very flexible, and strenuous movements can easily cause joint dislocation. It is best for the elderly to choose slow exercise. It is not advisable to exercise up the stairs, because going up the stairs can easily damage the knee joints of the elderly and lead to the occurrence of arthritis.

　　Moreover, too strenuous exercise can overload the heart and lungs, which is very dangerous for the elderly with cardiovascular and cerebrovascular diseases. Gentle exercises such as walking, Tai Chi, and gymnastics are more suitable for the elderly.

　　7. Avoid exercising after meals

　　Many old people regard the old saying "walk a hundred steps after a meal and live to ninety-nine" as a fitness motto. In fact, walking a hundred steps after a meal is not scientific. Because the gastrointestinal tract begins to digest food just after a meal, if you start exercising immediately after a meal, especially strenuous exercise, the food will not be fully in contact with the digestive juices for digestion and utilization, which will cause indigestion.

　　Moreover, a large amount of blood entering the gastrointestinal tract reduces the blood supply to the brain, making people feel sleepy. Therefore, you need to rest properly and fully digest food. Moreover, the heart load of the elderly increases after eating, and exercise after meals has a significant negative effect on the cardiovascular system. Therefore, the elderly should avoid exercising within two hours after a heavy meal.