Spring is coming, the warm wind is blowing, and people are actively going out of their homes for sports outings. However, for old friends, the climate changes quickly in spring. Some old people are extremely sensitive to the change of the weather, and daily exercise will change with the change of the weather. So what sports are suitable for the elderly in spring? What should we pay attention to in elderly sports? Next, let’s have a look!
What sports are suitable for the elderly in spring
1. Jog
Jogging, also known as fitness running, is a sport suitable for the elderly. It has become a means of preventing and curing diseases in modern life and is used by more and more elderly people. Jogging is good for exercise of cardiac and pulmonary functions. It can strengthen and improve the function of the heart, improve the excitability of the heart, enhance the contractility of the heart, increase the cardiac output, expand the coronary artery and promote the collateral circulation of the coronary artery, increase the blood flow of the coronary artery, and is good for the prevention and treatment of hyperlipidemia, obesity, coronary heart disease, arteriosclerosis, hypertension and other diseases.
2. Walk quickly
Fast walking in the park can not only exercise the heart and lungs, but also enjoy the scenery. Fast walking consumes a lot of energy and does not cause too much pressure on joints.
3. Bicycle
This sport is more suitable for the elderly with good physical fitness and perennial sports. Cycling can not only see the scenery along the way, but also has less pressure on joints than walking and long-distance running. Besides, energy consumption and endurance training are no less than other sports.
4. Throw Frisbee
Throwing Frisbee requires running, so it can exercise endurance. Due to frequent running, stopping and changing directions, the agility and balance of the body are also enhanced.
When does the elderly exercise well in spring
1. It is not suitable for exercise and fitness in the morning. The first reason is that the air is dirty in the morning, especially the air quality before dawn is the worst; The second is that the morning is the high incidence of senile diseases, which is easy to induce thrombotic diseases or arrhythmia.
2. The air is the cleanest at 2-4 p.m. every day, because this time the surface temperature is the highest, the air is the most active, and the pollutants are the most easily diffused; At this time, the outside world is full of sunshine, the temperature is appropriate, and the wind is small. The old man is full of energy and energy.
3. At 4-7 p.m., the body’s stress response ability to adapt to the external environment reaches the highest level, the muscle’s endurance is high, the vision and hearing are sensitive, the nerve flexibility is good, the heart rate and blood pressure are low and stable. At this time, exercise can maximize the potential of the human body and the body’s adaptability, and can well adapt to the acceleration of heart rate and the increase of blood pressure caused by exercise.
Exercise for the elderly in spring
1. Keep warm
there is a chill in the spring air. The human body is hot after exercise. If you do not take proper measures to keep warm, you will easily catch cold. Elderly people with relatively poor physical quality should pay more attention to keeping warm during and after exercise to prevent them from getting cold during exercise.
2. Don’t exercise too much
In the whole winter, the amount of activity of many elderly people is greatly reduced compared with that in normal times. Therefore, the exercise just entering the spring should focus on recovery and do some physical and joint activities.
3. Not too early
The weather in early spring is warm and cold. The temperature in the morning and evening is very low, and there are many impurities in the air, which is not suitable for exercise; When the sun comes out and the temperature rises, the concentration of carbon dioxide in the air will decrease. This is the appropriate time.
4. Eat moderately before exercise
The physical function of the elderly is relatively poor, and their metabolism is slower. Proper intake of some hot foods, such as milk and cereal, before exercise can replenish water, increase heat, accelerate blood circulation, and improve body coordination. But pay attention not to eat too much at a time, and there should be a rest time after eating, and then exercise.
Post time: Feb-16-2023
