There are five taboos for elderly people to exercise! If you don't quit, you'll die.

Elderly people want to stay healthy and generally do some exercise because only exercise can make the blood in the whole body flow faster. However, the physical fitness of the elderly cannot be compared with that of their youth, so some exercises are not suitable for the elderly, and you should pay attention to this during daily exercise. So, is there anything that older people cannot do when exercising? Let’s take a look together.

1. Avoid weight-bearing exercises

Due to muscle atrophy in the elderly, muscle strength is significantly reduced; the nervous system reacts slowly, coordination is poor, and the reaction time to stimuli is prolonged. Therefore, it is advisable for the elderly to choose exercises that involve slow and gentle movements, muscle coordination and relaxation, and whole-body activities, such as Tai Chi, walking, jogging, etc.

2. Stop holding your breath and exerting force

Normally, the pressure in our chest cavity is lower than atmospheric pressure, which is called negative chest pressure, which is conducive to the flow of venous blood back 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 breath-holding is completed, a large amount of blood suddenly returns to the heart, which will cause a sudden increase in cardiac output, increase blood pressure, and suddenly increase blood supply to the brain, making cerebrovascular accidents more likely to occur. Therefore, the elderly must pay attention to breathing smoothly and naturally when exercising, and avoid holding their breath.

3. Avoid fierce competition

Some intense sports competitions are not suitable for the elderly. On the one hand, due to the decline in organ function, slower physical exercise, poor coordination and reaction ability, they are prone to sports injuries. On the other hand, intense competitions can easily cause excessive emotions and induce accidents.

4. Avoid being impatient for success

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. Avoid rushing and doing too much activity.

5. Avoid changing the position of your head

Movements such as bending forward and backward, falling sideways, various tumbling, head low and feet high, and handstands with feet up 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.

Appropriate exercise is good for the health of the elderly, but the elderly should pay attention to the above points when exercising. After all, their bodies are not as strong as those of young people.