What kind of dance is good for middle-aged people to learn?

When people talk about dance, young and graceful figures always come to mind. In fact, dance is not only for young people, it can also bring health and vitality to middle-aged and elderly people. The best way for middle-aged and elderly people to maintain their health is to exercise, especially when the weather is good. You can see many middle-aged and elderly people dancing in the square. The good interactive atmosphere and efficient fitness effects are sought after by middle-aged and elderly people. What kind of fitness dance is effective for middle-aged and elderly people? Let’s take a look below.

Dance, elegant fitness

Accompanied by melodious singing and graceful melody. Dance brings an elegant visual impact to the audience, and also brings health and beauty to the dancers themselves. When dancing, the heart rate speeds up, the myocardial contractility increases, the cardiac output increases, the blood flow speeds up, and the breathing deepens and speeds up, which is a good exercise for the cardiopulmonary system.

It can also promote metabolic activities of other internal organs and the whole body. Excess fat is burned off through physical activity. The muscles become strong and developed. therefore. Overweight people can use this to lose weight. And those who are thin can gain strength as a result.

Dancing requires particular attention to coordinated movements and is usually accompanied by cheerful, melodious music. The pace of the activity can be fast or slow, intense or relaxed, and the duration can be long or short. Dancing relaxes the mind and makes one feel happy, which is beneficial to physical and mental health, and is especially suitable for the elderly. at the same time. Dancing is also a good social activity that can strengthen exchanges of ideas, enhance friendships, and make new friends.

Dancing for health care: the elderly must avoid "minefields"

Many elderly people learn to dance for health purposes, but due to physiological factors, the elderly should enhance their awareness of protection when dancing.

Generally speaking, dance with appropriate amount of exercise has coordinated and rhythmic movements and slight sweating. Although you may feel tired after the dance, the fatigue will be relieved quickly. It is easy to fall asleep at night and have a sweet sleep without insomnia or nightmares. If you feel breathless and sweat a lot when you start dancing.

Or you may feel persistent muscle soreness and general weakness, or lose your appetite after exercise. Sleep disorders indicate excessive exercise. Adjustments must be made. You can also estimate the pulse rate in 1 minute after dancing. When the heart rate after exercise is within the range of (220-age)×60%-85%, it means the amount of exercise is reasonable.

Many dances require flexible waist rotation. If the coordination is not good or too much force is used, it may cause tearing and damage to the soft tissues of the waist muscles, ligaments, fascia, etc., leading to local swelling and pain, cyanotic patches on the skin, muscle spasms and stiffness, and affecting waist flexion, extension, lateral bending, rotation and other activities.

To prevent a sprained waist, you can do some warm-up exercises before dancing to coordinate the muscles of your whole body and put them in ready condition. Once a waist sprain occurs. You should seek prompt treatment and rest in bed.

Many middle-aged and elderly friends also like to dance in the early morning. After a night's sleep, dancing can stretch your body and make you feel relaxed for the rest of the day. But be careful not to start dancing as soon as you open your eyes. You might as well drink a glass of water first.

Because of a night of sleep without eating, urine excretion, and invisible water loss from sweating and breathing, the body lacks water, blood viscosity increases, circulatory resistance increases, and blood supply to the heart and brain is affected. Drinking a glass of water at this time can quickly absorb and dilute the viscous blood, change the metabolism of organs, and promote blood circulation. This will not only make the skin look bright, but also double your energy.

After eating, blood circulation in the digestive organs speeds up. To help digest food. If you dance immediately at this time, a large amount of blood will be diverted to the motor organs, which is not good for food digestion and absorption. Generally speaking, it is more appropriate to rest for about 40 minutes after a meal before starting to dance.

In addition, when dancing, the elderly should avoid sudden and large movements such as twisting the neck, waist, and hips. The floor should not be too smooth. It is best to wear sports shoes, especially avoid wearing high heels or shoes with hard plastic soles. Taking antidepressants, antihypertensive drugs and other medications due to illness, or drinking medicinal liquor, may affect the body's balance. Not suitable for dancing.