Which sport is not suitable for the elderly, and which sport is suitable for the elderly?

Nowadays, there are fewer and fewer young people who can insist on exercising, and the number of middle-aged and elderly people who love exercise is gradually increasing. As people get older, they are becoming more aware of the importance of consistent exercise for their health. However, middle-aged and elderly people cannot "do whatever they want" in exercise, and there are requirements and restrictions on time, movement, intensity, etc., otherwise it will be counterproductive.

1. [Bending over enough to reach the surface of the feet] is easy to cause fractures and sudden rise in blood pressure.

This action is very beneficial to stretching the muscles and bones, but for middle-aged and elderly people, this action is risky and easy to cause adverse effects on the spine, bones, blood pressure, etc. Doing this action suddenly can easily lead to a sudden increase in blood pressure, fractures, muscle strains, etc. Before exercising, it is best for middle-aged and elderly people to do some gentle warm-up exercises:

For example, moving wrist joints, ankle joints, etc.

2. [Stair climbing] is easy to accelerate the aging of joints.

Climbing stairs can enhance people's physique, but as the middle-aged and elderly get older, the muscles will decrease accordingly and become relaxed, the body's balance will gradually deteriorate, and the joints will degenerate. Therefore, it is recommended that middle-aged and elderly people should choose the elevator, if not, they must grasp the handrail when climbing the stairs. More attention to calcium supplementation can prolong the life of joints and bones.

3. [Rapid head turning] can easily cause cardiovascular and cerebrovascular diseases, resulting in neck fractures.

Young people can get dizzy and even sprained their necks when they turn their heads quickly, not to mention middle-aged and elderly people. We must pay more attention to the rapid turning of the head may cause an acute attack of cardiovascular and cerebrovascular diseases. Recommendations:

People with osteoporosis, high blood pressure, cervical spondylosis, and cardiovascular and cerebrovascular diseases should not turn their heads quickly, so as not to cause brain and neck discomfort, and move gently when turning back.

4. [Sit-ups] is easy to cause cardiovascular and cerebrovascular diseases, which is not good for the cervical spine.

There are risks in middle-aged and elderly people doing sit-ups, why do you say that? First of all, the muscles of middle-aged and elderly people are relaxed and atrophied, and the arm strength will be relatively insufficient, which is easy to cause strains. Secondly, middle-aged and elderly people generally have chronic diseases such as lumbar spine, cervical spine, and osteoporosis, which are easy to damage the cervical spine and lumbar spine.

Moreover, this action is easy to cause dizziness, increase blood pressure, and may also cause acute cardiovascular and cerebrovascular diseases.

5. [Walking upside down] is easy to injure the cervical spine, resulting in falling.

Walking backwards is a very popular exercise method for middle-aged and elderly fitness enthusiasts, because they look particularly energetic when exercising, but the eyesight, reaction ability and body coordination ability of middle-aged and elderly people will decline, and it is easy to fall backwards, need to turn back frequently, and easily sprain the cervical spine. Therefore, it is recommended that middle-aged and elderly people walk backwards and first open the knee joint, ankle joint and other activities; Choose a place with a smooth road surface and few people; When walking, hold your waist with your hands from behind, maintain your balance, and then swing your arms naturally.

1) Ball games – such as table tennis.

Ball games are beneficial to exercise the muscles of multiple parts, and the eyes follow the rotation of the ball, which also helps to improve concentration and thinking ability, which is good for the physical and mental health of the elderly.

2) Aerobic exercise – e.g. swimming, jogging.

Swimming helps protect the knee joints and exercise lung function, and lung disease and knee disease are relatively common in older people. Jogging boosts metabolism, improves blood supply to the brain, and also helps regulate mood.

**。3) Balance exercises – such as walking on your heels.

One foot in front and one foot in the back, walking in a straight line, is conducive to exercising balance, for the elderly, the body balance is good, and it is easy to fall without blocking the stool, which is to a large extent conducive to reducing the risk of disease, especially in the bones.

In addition, it is also necessary to remind the elderly friends that exercise should also choose the right time and place, not too early or too late, and should not exercise immediately after meals, it is recommended to exercise in the community park.

Answer: I think that when people reach old age, if they are not sick, they should not be still, they should exercise appropriately according to their physical condition, and the best front belt shirt is a lasting persistence.

Human life lies in sports, which is a healthy common sense, no matter what age you are in, you can't do without sports. Because the human body can work and exercise normally through the movement of various organs, for example, if you have a lot of activity, you will feel hungry, this is because due to your movement, the function of the stomach and intestines through digestion, the food is converted into energy and transported to the various organs of the body, and through exercise, all organs of the body are replenished with energy. Regular and proper exercise is important for the health of the body.

Therefore, although people still need to exercise when they reach old age, they should choose the exercise method that suits them according to the specific physical condition of each elderly person.

As we age, some exercises not only fail to achieve the effect of exercise, but will bring harm to the health of the elderly. What kind of sports are not suitable for the elderly? Let me take you to find out!

1. Squat exercise

When doing squatting exercises, due to the low center of gravity of the exercise, the knee joint will be overloaded, which will cause joint pain and accelerate the wear and tear of the joint cartilage. And squatting violently for a long time can also make the blood pressure of the elderly unstable.

2. Climb the mountain

Climbing a mountain is not good for protecting the knee joints of the elderly. Because the weight of the knee joint when going up the mountain mainly comes from its own weight; When descending the mountain, in addition to bearing your own weight, there is also the force of the body to rush downward, and this impact will increase the damage to the knee joint.

3. Take a walk after dinner

Many elderly people regard the phrase "walk a hundred steps after a meal and live to ninety-nine" as a fitness motto. In fact, walking 100 steps after a meal is not for everyone. From the point of view of modern medicine, when eating, especially when eating a full meal, the heart load of the elderly increases, and postprandial exercise has obvious negative effects on the cardiovascular system.

Therefore, older people should avoid exercising within 2 hours of a full meal.

Fifty shoulder refers to frozen shoulder, the angle of movement of the shoulder joint is reduced, and the shoulder is as if it is frozen and inconvenient, and the medical term is "sticky shoulder capsulitis", because it is more common in middle-aged people around 40 60 years old, so it is also commonly known as "fifty shoulder".

Are there any exercises that are suitable for the elderly?

Real squatting: There are two kinds of squatting: Tai Chi squatting and Bagua squatting

1. Tai Chi squat is to put the toes together, the heels together, and then bend the knees, bend to the thighs, legs, and calves and legs close together, and the meridians and acupuncture points overlap and squeeze each other, which can be used for massage and massage'Effect. Practice time 1 3 minutes.

2. Bagua squat is evolved from Tai Chi squatting, that is, the lower limbs of Tai Chi squat are changed into lower limbs apart, the feet are shoulder-width apart, the feet are parallel, the knees are bent less than 90 °, the buttocks should not be twisted left and right, and the distance from the ground is not more than 10 cm, Bagua squat is easier than Tai Chi squatting. The duration of the exercise is 1 to 5 minutes.

The tiptoe practitioner touches the forefoot of both feet and lifts the heels off the ground. The knees are bent, the torso sinks, and the thighs are pressed tightly against the calves. There is a certain degree of difficulty in tiptoeing, don't be too reluctant when practicing for the first time, and control the time to 30 seconds to 1 minute.

The heel squat is the opposite of the tiptoe squat, that is, the heel lands on the ground, and at the same time the arch part of the foot can also touch the ground, and the forefoot is suspended in the air, that is, the back 2 3 part of the sole of the foot touches the ground. Because the forefoot is suspended in the air, the center of gravity of the body is shifted backwards, and it is easy to fall backwards if it is not well mastered, so it is necessary to pay attention to safety when practicing for the first time, and the time can be controlled in 30 seconds to 1 minute.

Bow and arrow squat practitioners land on the ground with their left foot and their right foot in a tiptoe position, and when squatting, the weight of the body falls on the right foot, and the left and right feet are switched every 30 seconds to change the force on the two feet.