Middle-aged and elderly people should not do these 8 actions

It is a good thing for people in middle age to exercise regularly, but the time, intensity and frequency are different from those of young people. Some movements may even be considered exercise for young people but may cause sports injuries for middle-aged and elderly people.

Rapid head rotation, neck fracture, cardiovascular and cerebrovascular disease attack

"Turning the head quickly can easily cause headaches and dizziness. In severe cases, it may even induce acute attacks of cardiovascular and cerebrovascular diseases, cervical fractures, etc." Elderly people with diseases such as hypertension, cervical spondylosis, and osteoporosis should especially avoid turning their heads quickly.

Sit-ups can damage the spine and cause cardiovascular and cerebrovascular diseases

There are three major risks for the elderly to do sit-ups: first, the arm strength is insufficient and easily strained; second, most elderly people have problems with their cervical and lumbar vertebrae, coupled with osteoporosis, which can easily cause irreversible damage to the cervical and lumbar vertebrae; third, the position of the head changes greatly, and the head is mainly lowered, which may cause high blood pressure and accidents in patients with cardiovascular and cerebrovascular diseases.

Climbing stairs can easily lead to death due to falls and accelerate joint aging

After the age of 50, body muscle decreases by 3% to 5%, and the corresponding balance also deteriorates. Clinically, it has been found that more than 51% of falls among elderly people are related to stair climbing, and stair climbing causes 20,000 deaths each year. It is recommended that the elderly hold on to the handrails firmly if they need to go up and down the stairs.

Bending over to pick up heavy objects can cause back sprains and sudden rise in blood pressure

Bending over to pick up heavy objects is an action that everyone should avoid, especially middle-aged and elderly people.

When picking up heavy objects, you need to take three steps: the first step is to move your body close to the heavy object; the second step is to bend your knees and hips and hold the object firmly with both hands; the third step is to extend your knees and hips, so that you have picked up the object.

Bending over to reach your feet can cause a sudden rise in blood pressure and fractures

"Standing with your legs straight, bending over and reaching your feet with your hands" is a good way to stretch your muscles. Doing this action when you are older will have adverse effects on your spine, bones, muscles and even blood pressure.

Twisted trunk, falling, back injury

Trunk twisting, which we often call waist twisting, is also a common warm-up exercise. The back muscle strength of the elderly is reduced, and doing this exercise while standing can easily cause back injuries and may also cause falls.

Putting on pants while standing can cause high blood pressure and fractures

As we age, our ligaments and joints gradually age or become diseased. Putting on pants while standing is not only easy to fall, resulting in fractures, but may also stimulate the cardiovascular system and cause high blood pressure.

Therefore, when putting on pants or shoes, you must sit on a chair or bed. If this is not possible, you should have something to lean on or support you.

Falling while walking backwards and injuring the cervical spine

The balance, vision, reaction ability, etc. of the elderly have declined, and walking backwards can easily lead to accidents.

The most suitable sports for middle-aged people: jogging, yoga, cycling, ball games, and dancing.