What should middle-aged and elderly people pay attention to when doing fitness dance?

Regular dancing for middle-aged and elderly people can effectively improve their disease resistance, and in the process of communicating with their dance partners, it can also make them feel very good in spirit and mood. Middle-aged and elderly people are generally at retirement age and have plenty of time, so they all like square dancing and other dances. However, due to the physical condition of middle-aged and elderly people, we must pay attention to the following points when dancing:

The elderly have weakened cardiopulmonary function, decreased vascular elasticity, and increased blood flow resistance. Excessively strenuous exercise will increase the burden on the heart and cause insufficient oxygen supply, especially for patients with hypertension and heart disease, which will cause a sudden increase in heart rate and blood pressure, leading to unexpected events. The elderly can choose dances with a rhythm of less than 100 steps per minute, such as yangko, medium-fast dance, fitness dance, ballet, modern dance, fan dance and other aerobic, medium-intensity dances.

Don't make too many movements. The muscles of the elderly's motor system atrophy, ligament elasticity decreases, and joint mobility is not flexible. Therefore, sudden and large movements such as twisting the neck, waist, hips, and lower back should be avoided to prevent falls, joint and muscle injuries, or even fractures.

It is not a good idea to "get up and dance at the sound of the cock-crow". Many old people are used to getting up early and going to the park to dance. 56-year-old Aunt Li was dancing fitness dance with everyone in the early morning when she suffered a sudden cerebral hemorrhage. She was sent to the hospital for emergency treatment. Although she did not die, she suffered from hemiplegia. Therefore, it is not advisable to exercise too early in winter. It is recommended to wait until the sun comes out before dancing.

Take a break after dancing for 15 minutes. Before jumping, you should do 5-10 minutes of simple warm-up exercises to stretch your muscles and ligaments, following the principle of slow first and then fast. You should rest for a few minutes after jumping for 15 minutes, and the total time should be controlled at about 60 minutes. "Some elderly people can't stop jumping once they start, and it's not good if they keep jumping for more than two hours."

In addition, it is best for the elderly to wear sports shoes when dancing, as hard-soled shoes are prone to slipping. Do not take off your clothes casually after dancing to prevent catching a cold and causing other diseases. Experts also recommend that you rest for about 40 minutes after a meal before starting to dance.

The bones of middle-aged and elderly people are degenerating, and osteoporosis is more common. Therefore, when dancing, you must pay attention to choosing more soothing and gentle dances, and avoid dancing those that involve more intense exercises to avoid hurting your body. Also, when dancing, don't dance before the sun comes out, and avoid dancing outdoors when pollution is severe.