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Exercise for the elderly, beware of ten mistakes

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   After retirement, the elderly began to focus on exercise. Early in the morning and evening, we can always see some elderly people dancing in the square, some playing Taijiquan, some competing with sports equipment.

  It is not difficult to find that some behaviors are really too dangerous, such as dancing for three hours, shaking the head constantly, and even the bystanders are worried about the old people's health. Carelessly, the elderly exercise into a misunderstanding, the more practice the more sick.

1、Knee injuries in square dancing for a long time.

  Aunt Wang, 56, is a little fat and has high blood pressure. Since she retired, she has enjoyed square dancing, and in the past six months she has become obsessed with it. She goes downstairs early after dinner every evening and goes dancing with her peers. Every time she has to dance until 21 o'clock to get home.

  Not long ago, Aunt Wang felt pain in her right knee when she went up and down the stairs. Later, she even had pain in walking and soft legs. It was very difficult to stand up after squatting. She rushed to the hospital for examination and was diagnosed with degenerative knee joint disease with medial meniscus injury. Doctors say it's largely about long square dances.

  The symptoms of these patients are basically the same: knee extension and flexion is not a problem, but knee pain is obvious when climbing stairs. In severe cases, walking will be uncomfortable, and the pain will ease after a few days of rest. Aunt Wang wanted to reduce blood sugar and lipid by dancing square dance, but instead she broke her knee joint.

  Why is square dancing easy to get hurt? Nowadays, square dancing is becoming more and more difficult. Usually, many movements of body rotation and lower limb torsion are designed. These movements require higher control of body center of gravity, lower limb strength and stability. Dancing for more than an hour or two means continuous use of joints for a long time.

  Plaza dancing is not the longer the better the difficulty is not the higher the better, appropriate control of time and exercise intensity is conducive to the protection of the knee joint. Don't dance square dancing for more than an hour each time. You can sweat slightly.

2. Climbing the wall and shoulder flinging easily lead to rotator cuff tear.

  Rotator cuff tear is one of the common sports injuries in middle-aged and elderly people. There are many such patients in clinic. Most of them have a history of shoulder pain. They mistakenly think that they have shoulder periarthritis and want to alleviate it by exercise.

  When the elderly are in the community, they like to do some lifting frequently, including shoulder rotation in the horizontal bar or rings, baseball pitching, weight lifting, shoulder shaking, wall climbing and so on. In fact, these actually increase the load of shoulder joint, causing or aggravating rotator cuff tear.

  Periarthritis of the shoulder and rotator cuff injury are two different diseases. Periarthritis of the shoulder is a self-limited disease. It usually improves by itself within half a year and no more than two years. And rotator cuff injuries, if not treated or exercised in the wrong way, will only get worse and worse. And there are many shoulder diseases, not only periarthritis of shoulder, such as subacromial impact, bursitis, rotator cuff injury, glenoid lip injury and so on. These diseases can not be solved by a single shoulder joint stretching activity. We should first find a specialist for examination and then carry out corresponding training.

3. "Yanerfei" and sit-ups injure the intervertebral disc.

  Some elderly people exercise their lumbar and dorsal muscles, which is called "swallow flying". "Yanerfei" is a good sport posture, but not necessarily suitable for the elderly. Because of the aging of joints and intervertebral discs, joint hyperplasia, spinal stenosis and other problems in the elderly, excessive stretching will aggravate the compression and collision of joints, increase the stress of the vertebral arch, cause fractures, and make the spinal canal more narrow.

  Sit-ups are not suitable for the elderly. When sitting on the back, we should curl up our legs and train our abdominal muscles. It is too strong. It has exceeded the fixed force of 150 cattle defined by the International Labour Organization for intervertebral discs. It will increase the load on the lumbar spine and make the degeneration of the intervertebral disc more serious in the elderly.

  Most middle-aged and elderly people have cervical vertebra and lumbar vertebra problems more or less, coupled with osteoporosis, doing sit-ups can easily cause irreversible damage to the cervical vertebra and lumbar vertebra. In addition, when sitting up on the back, the head changes greatly. For people with cardiovascular and cerebrovascular diseases, it is easy to cause high blood pressure and accidents.

4. Exercise with high intensity and difficulty can raise blood pressure.

  Some elderly people feel that the greater the intensity of exercise, the greater the amount of exercise, the more beneficial to health, so as to achieve the purpose of exercise. But explosive exercise can lead to elevated blood pressure, increased heart rate, myocardial ischemia and hypoxia. Exercise is about persistence, not speed and intensity.

5. Stair climbing and mountain climbing exercise increase joint injury.

  In the city, climbing stairs is listed as an exercise item by many old people. They believe that this kind of fitness can be carried out at the door of the house, without additional venues, no special time, convenient and fast. In fact, in the process of climbing stairs, the pressure of knee joint is obviously increased, repeated impact of knee joint and repeated movements will undoubtedly increase the injury of knee joint and induce knee joint diseases.

  Mountaineering is a high incidence of knee joint injury, similar to climbing stairs, it is also easy to damage the knee joint. The impact force on the knee joint is 5 to 8 times the weight of the knee joint, which aggravates the damage of patellar cartilage and meniscus.

6. Head and neck twisting exercises are prone to accidents.

  Many elderly people often do head and neck rotation exercises, think that this is good for the cervical spine, but also conducive to alleviating neck and shoulder pain. However, if the elderly suffer from severe atherosclerosis, even carotid plaque formation, severe head and neck rotation, may appear dizziness, nausea, vomiting, or even fall events, the serious cause of arterial plaque fall off, endangering life.

  The elderly should exercise their head and neck moderately and reduce the range, speed and strength of rotation. The swing amplitude of both sides and front and back should be controlled within 180 degrees and rest for 2 to 3 seconds from time to time to achieve the effect of relaxing tendons and activating collaterals.

7. Hot compress will become more swollen after sports injury.

  Unscientific exercise or physical disharmony may lead to ankle sprain and other conditions in the elderly. Local tissues will be painful and swollen. Some elderly people will immediately adopt the "hot compress" method, which can promote blood circulation and speed up recovery.

  It should be reminded that after sports injury (such as ankle sprain), the correct way to deal with it is to apply cold compress (such as ice cubes and ice towels) within 24 hours of injury, to lower the temperature of injured tissue, to shrink capillaries, reduce bleeding and seepage, which is conducive to controlling the development of the disease; after 24 hours, hyperthermia can be carried out to accelerate local blood circulation and to promote blood circulation, dissipate blood stasis and dissipate blood stasis. Swelling and pain relief.

8. Backward walking is easy to fall.

  It is often seen that the grandparents who do morning exercises in the park are particularly fond of walking backwards, and they feel that this way can exercise their brains and limbs more effectively. Little imagine, the balance of the elderly, visual acuity, responsiveness and so on have declined, reversal is very easy to fall, fall and other accidents.

9. Do morning exercises on an empty stomach and be careful about dizziness.

  For the elderly, morning exercises on an empty stomach are dangerous. After a night's sleep, the stomach is empty. Exercise for 1 to 2 hours without eating will lead to insufficient calories and physical exhaustion, which will lead to insufficient blood supply to the brain, even for a short period of time, which will make people uncomfortable.

  The most common symptoms are dizziness, which can lead to panic, weakness of legs and instability in standing. Older people with heart problems may suddenly fall down or even die. Old people's sports are generally not intense, there will be no trouble to eat a small amount of food before morning exercise, and most of the elderly have plenty of time, simply eating some food will not delay too long. Especially for the elderly who often have stomach discomfort, it is a good health care method to take a proper amount of food before morning exercise.

  In addition, morning exercises for the elderly are best to wait until the sun rises, which is the safest exercise.

10. Exercise suffocation aggravates the burden on the heart.

  The heart and lung function of the elderly is impaired. When they hold their breath hard, they may get angry because of alveolar rupture.

  Suffocation can also increase the burden on the heart, causing chest tightness and palpitation. In addition, because of the increased pressure in the chest, the reduction of the volume of return heart blood causes insufficient blood supply to the brain, which is prone to dizziness and even fainting. After breathing, the volume of return heart blood increases suddenly, blood pressure rises, and cerebral vascular related diseases are prone to sudden onset.

  Therefore, such sports as weightlifting, tug-of-war, hard Qigong and pull-up, which need breathing, should not be carried out by the elderly.

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