Elderly people should keep in mind the minefields that must not be violated during exercise!

After entering old age, many people like to exercise more. However, it should be noted that due to physical reasons, the elderly have many requirements in choosing exercise methods, time and intensity. The following are the misunderstandings that the elderly should avoid when exercising:

Weight-bearing exercises

The elderly have muscle atrophy, poor coordination, and prolonged reaction time to stimuli. Therefore, it is advisable for the elderly to choose exercises that involve slow and gentle movements, coordinated muscle relaxation, and whole-body activity. Tai Chi, walking, jogging, etc. are all very suitable, and weight-bearing exercises should be avoided as much as possible.

Haste

Excessive activity or rapid increase in activity is often one of the causes of accidental injuries among the elderly. Due to their reduced physiological functions, the elderly have poorer adaptability to physical load, so they should have a longer adaptation phase during exercise. For people over 30 years old, the time to adapt to load increases by about 40% for every 10 years of age. Therefore, you should proceed step by step when exercising, and slowly increase the amount of activity after you adapt to a certain exercise load. You should avoid rushing and causing excessive activity load.

Hold your breath

Normally, the pressure in the human pleural cavity is lower than atmospheric pressure, which is called negative chest pressure, which is conducive to the return of venous blood to the heart. When holding your breath, the pressure in the chest cavity suddenly increases, which makes it difficult for blood to return to the heart, reduces cardiac output, and thus reduces blood supply to the brain. Therefore, dizziness and vertigo are prone to occur, and in severe cases, fainting may occur. When holding your breath is completed, a large amount of blood suddenly returns to the heart, which causes a sudden increase in cardiac output, increases blood pressure, and suddenly increases blood supply to the brain, making cerebrovascular accidents prone to occur. Therefore, the elderly must pay attention to breathing smoothly and naturally when exercising, and must avoid holding their breath.

Rolling handstand

Movements such as bending forward and backward, falling sideways, various tumbling, head low and feet high, and handstands are all movements of the head. These actions will cause blood to flow to the head. The blood vessel walls of the elderly become hard and have poor elasticity. Once they can't withstand the pressure and the blood vessels rupture, it will cause cerebral hemorrhage, which can be life-threatening in severe cases.