Life lies in sports, which is even more indispensable for the elderly. According to the characteristics of the elderly, the sports items suitable for winter exercise should be based on the principle of slow and gentle, can make the whole body get activity, and the amount of activity is easy to adjust and grasp and easy to learn. So how should the elderly exercise in cold winter? What are the precautions for the elderly in winter sports? Now, let’s have a look!
What sports are suitable for the elderly in winter
1. Walk vigorously
When a person is expelling “moving sweat”, the body temperature will rise and fall accordingly, and this process of body temperature change will also make blood vessels more elastic. Especially in the cold winter, we must insist on exercising every day. For elderly friends, it is a good way to exercise every day, and it should last at least half an hour each time.
2. Play Tai Chi
Tai Chi is a very popular exercise among the elderly. It moves smoothly and is easy to master. There is stillness in the movement, and movement in the stillness, the combination of rigidity and softness, and the combination of virtual and real. Regular practice of Tai Chi can strengthen the muscles and bones, sharpen the joints, replenish qi, nourish the mind, unblock the meridians, and promote the circulation of qi and blood. It has an auxiliary therapeutic effect on many chronic diseases of the system. Regular practice can cure diseases and strengthen the body.
3. Walking and climbing stairs
In order to delay aging, the elderly should walk as much as possible to exercise the muscles of the legs and back, improve the blood circulation of the muscles and bones, and reduce the occurrence of osteoporosis; at the same time, walking can also exercise the functions of the breathing and circulatory systems.
4. Winter swimming
Winter swimming has become popular among the elderly in recent years. However, when the skin is cold in the water, the blood vessels contract sharply, causing a large amount of peripheral blood to flow into the heart and deep tissues of the human body, and dilating the blood vessels of internal organs. When coming out of the water, the blood vessels in the skin expand accordingly, and a large amount of blood flows from the internal organs to the epidermis. This expansion and contraction can enhance the elasticity of the blood vessels.
Precautions for winter sports for the elderly
1. Don’t exercise too early
The elderly should not get up too early or too fast in the cold winter. After waking up, they should stay in bed for a while and exercise their muscles and bones to gradually speed up blood circulation and adapt to the surrounding cold environment. The best time to go out for exercise is from 10 am to 5 pm. When you go out, you should keep warm. You should choose a place that is leeward and sunny, and do not exercise in a dark place where the wind is blowing.
2. Do not exercise on an empty stomach
Before the elderly do sports in the morning, it is best to add a certain amount of energy, such as hot juice, sugar-containing drinks, etc. Sufficient food or high-energy portable food (such as chocolate, etc.) should be carried during long-term field sports to avoid temperature drop due to low temperature and excessive energy consumption during field sports, which will endanger life and health.
3. Do not “suddenly brake” after exercising
When a person is exercising, the blood supply to the muscles of the lower limbs increases sharply, and at the same time, a large amount of blood flows from the lower limbs back to the heart along the veins. If you suddenly stand still after exercising, it will cause blood stasis in the lower limbs, which will not return in time, and the heart will not receive enough blood, which will cause dizziness, nausea, vomiting, and even shock. The elderly will have more serious consequences. Continue to do some slow relaxation activities.
4. Do not exercise fatigue
The elderly should not do strenuous activities. They should choose small and medium sports, such as Tai Chi, Qigong, walking, and freehand exercises. It is not advisable to do handstands, bow your head for a long time, suddenly lean forward and bend over, sit-ups and other activities. These actions can easily cause a sudden increase in cerebral blood pressure, affect heart and brain function, and even cause cardiovascular and cerebrovascular diseases. Due to the decreased muscle contractility and osteoporosis of the elderly, it is not suitable to do somersaults, big splits, fast squats, fast running and other sports.
5. Do not engage in dangerous sports
Safety is the top priority of winter exercise for the elderly, and attention should be paid to preventing sports accidents, sports injuries and disease attacks.
Post time: Feb-16-2023
