What should you pay attention to when doing morning exercises?

A day's plan begins in the morning. Many elderly people like to get up early and go out for morning exercises. The morning is suitable for exercise as the air is fresh and comfortable. Many elderly people have joined the morning exercise team. In fact, the elderly should also pay attention to some taboos when doing morning exercises, otherwise the more they exercise, the more harmful it will be to their health. So what are the benefits of morning exercises for the elderly? What should the elderly pay attention to when doing morning exercises? Let’s take a look at some things to note when doing morning exercises for the elderly.

1. Not suitable for empty

The metabolism of the elderly is slow, blood flow is relatively slow in the morning, and blood pressure and body temperature are low. Before morning exercise, you should drink some hot drinks, such as milk, egg soup, etc., to replenish water, increase calories and accelerate blood circulation.

2. Don’t get up too early

The temperature is often lower in the morning. If the elderly go out too early, they will be suddenly exposed to the cold and easily catch a cold. Some elderly people with chronic diseases are more likely to have their conditions aggravated.

3. Don’t expose your body

For outdoor activities in the morning, choose places such as wilderness and parks that are sheltered from the wind, sunny, warm, quiet, and have fresh air. Do not run against the wind, do not remove clothes for activities, and certainly not take off clothes to exercise and expose your body. After sweating, never take off your clothes and let the cold wind blow directly at you.

4. Don’t rush

After getting up in the morning, the muscles are relaxed and the joint ligaments are stiff, so before exercising, you should gently move the joints, twist your waist, and relax your muscles to avoid accidents caused by excessive movements.

5. Don’t eat right away

Eating immediately after morning exercise can easily lead to gastrointestinal diseases such as indigestion. It is generally best to eat 20 to 30 minutes after morning exercise.

6. Don’t take a nap

People usually feel tired after morning exercises. Some people think that going to bed to "catch up on sleep" after morning exercises is a good combination of work and rest. In fact, doing so will not only affect the effectiveness of morning exercises, but is also not good for your health.

What are the benefits of morning exercise for the elderly

1. Bring vitality and refresh spirit

Morning exercises are performed just after people wake up. After a whole night of sleeping in bed, the body is in a relatively still and dormant state. The joints, muscles and ligaments in various parts of the human body are relatively stiff and the movements are not flexible.

After morning exercises, dormant cells in various parts of the body are awakened, making the originally stiff and dormant body joints become flexible, making the elderly feel refreshed, invigorated and energetic for the new day.

2. Improve the nervous system

Scientific morning exercises can improve the nervous system functions of the elderly. Through morning exercises, the elderly can improve the functional level of the central nervous system, improve the strength, balance and flexibility of the body, and improve the conversion ability of the cerebral cortex between excitement and inhibition.

Physical exercise can enable nerve cells to obtain more sufficient energy substances and oxygen, so that the brain and nervous system can obtain sufficient energy substances during the intense working process.

3. Refresh your mind and eliminate tension

According to research, when brain cells are working, they require 10 to 20 times more blood than muscle cells, and their oxygen consumption accounts for 20% to 50% of the body's total oxygen consumption. Scientific morning exercises can make the brain's excitation and inhibition processes alternate reasonably, avoid excessive tension of the nervous system, help the elderly eliminate fatigue, and make their minds clear and their thinking quick.

4. Improve physical fitness

Morning exercises can also help the elderly improve the function of their motor system. Regular participation in morning exercises can increase the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue, and enhance the endurance of muscle tissue, thereby thickening fat fibers, increasing muscle volume, strength, and elasticity. Muscles become developed, firm, and powerful, which helps the elderly improve their physical fitness and enhance immunity.

5. Improve bones and prevent osteoporosis

Morning exercises can also improve the nutritional status of bones, enhance material metabolism, increase the organic content of bones, and improve the elasticity and flexibility of skeletal muscles and joint ligaments, thereby improving the bones' bending, tensile, folding, compression and torsion resistance. At the same time, it can also improve the transport range, flexibility and accuracy of joints and ligaments. It can help the elderly prevent diseases such as osteoporosis.

In addition, the editor would like to add one benefit of morning exercises for the elderly. During morning exercises, the exercise accelerates the blood flow in the body and generates heat energy. Once the body becomes hot, the pores all over the body open and sweat rushes out of the pores. Some toxins accumulated in the body are discharged through sweat, making the body clean.