What is the best way to dance square dance?

Every evening, after dinner, many elderly people will come out to dance square dance. Square dancing not only exercises the body, but also helps them make friends and eliminate loneliness. No matter it is spring, summer, autumn or winter, you can often see elderly people dancing in the square. However, not everyone can dance square dance. It depends on your physical condition. Otherwise, if I don’t pay attention, it will cause serious consequences. The following editor will tell you how the elderly can dance square dance.

Since dancing can bring people a sense of pleasure and can easily cover up physical discomfort, you should not dance square dance based solely on your feelings. Existing data show that if blood pressure is not measured before dancing, the chance of cerebrovascular accident will increase. Therefore, it is recommended that the elderly measure their blood pressure and pulse before dancing, and patients with hypertension must pay more attention. Even if the blood pressure is within the normal range (i.e. systolic pressure is less than 140 and diastolic pressure is less than 90), street dance, disco or any dance lasting more than 2 hours are "minefields" that elderly friends must avoid. Because the elderly have weakened cardiopulmonary function, decreased vascular elasticity, and increased blood flow resistance, too-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, making accidents prone to occur. Therefore, patients with hypertension must control their blood pressure and 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, low-to-medium intensity dances. While dancing, you should also monitor your pulse, which should be between 100 and 120 beats per minute, and should never exceed 130 beats per minute.

For those with stage Ⅰ hypertension (systolic blood pressure between 149-159, diastolic blood pressure between 90-99), it is best to choose gentle dances such as foxtrot, slow three and slow four with a beat of 60-70 steps per minute. Once your blood pressure "upgrades" to level II or III (systolic pressure is higher than 160, diastolic pressure is higher than 100), you must not dance.

In addition to choosing a dance based on your physical condition, there are three points to remind you:

1. Square dancing should be done in moderation

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. The range of motion should not be too large to prevent falls, joint and muscle injuries, or even fractures.

Square dancing is an aerobic exercise. During the dance, it is advisable for dancers to maintain normal conversation and sweat slightly. 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.

The fitness effect of square dancing is unquestionable. Some elderly people cannot stop dancing once they start. They believe that dancing until they sweat profusely can help them lose weight, reduce blood lipids and lower blood sugar. In fact, this is wrong. If you sweat profusely after dancing, it will not only easily cause a cold, but also reduce blood volume, make the blood viscous, and there is a risk of inducing cardiovascular and cerebrovascular diseases.

2. Time selection for square dancing

It is not a good idea to "get up and dance at the sound of the cock-crow". In order to dance square dance, some middle-aged and elderly people get up early in the morning and don't even eat breakfast. Some people dance until late at night before going home to sleep. This is not advisable. Dancing in the square on an empty stomach may lead to hypoglycemia, and in severe cases may even cause fainting. Therefore, it is best not to exercise too early in the winter. It is recommended to wait until the sun comes out and the temperature is relatively high before exercising. The appropriate duration for outdoor exercise in winter is 40 to 60 minutes. When doing warm-up movements, the stretching intensity should not be too great, and the head should not be lower than the height of the heart. If symptoms such as dizziness, tightness in the head, and chest tightness occur during exercise, stop exercising immediately.

Some elderly people dance until very late at night, which not only affects the rest of the residents around them, but also disrupts their own normal biological clock and affects their sleep. Over time, it can lead to the occurrence of various chronic diseases. In addition, square dancing venues usually gather a lot of people and have poor air circulation, which will affect the respiratory system over time. It is recommended that you wait one hour after a meal before going dancing. Exercising immediately after dinner can also easily lead to accidents.

When dancing square dance, the elderly must wear soft and comfortable flat shoes, and not high heels or hard shoes. Some people also wear slippers, which is incorrect. Uncomfortable shoes will easily make them more tired the more they dance. Some people prefer to wear tight clothes to dance square dance, which is not good for health. They should wear loose clothes to dance. You will feel hot after square dancing. Don't take off your clothes immediately to avoid catching a cold.