What safe and healthy morning exercises the elderly are

What safe and healthy morning exercises the elderly are
In the crowd of morning exercises, the elderly take majority, when it will be the intersection of the elderly and choice of morning exercises, how to be chosen morning exercises way,etc., these questions are all very important.Old man's morning exercises " Take things easy and click " It is protected safely that it is late and non- urgent
Interviewed the expert: Hubei the intersection of Xinhua and the intersection of hospital and the intersection of emergency department and Yu link a chief physician
At about 6 o'clock on the 12th early morning, at the time of an old man morning exercises in the lake park of water caltrop, fell running suddenly, the nearby old man sees this, send her to the hospital at once, is rescued to pull through promptly by the doctor of emergency department, the old man originally had hypertension originally, came down with cerebral hemorrhage under the stimulus of the cold air.
The old man insists morning exercises are originally for good health and a long life, it is for promoting life quality, have old man because of morning exercises carelessly and lose life every autumn and winter. The emergency department of Xinhua hospital in the province counts, since entered winter, the elderly's morning exercises have met accident and is on the rise, have already met and examined nearly 10 similar patients over half months. For this reason, expert remind, the elderly should not too early in time in morning exercises, amount of exercise too large, especially remind the elderly with chronic disease such as hypertension, diabetes, science does exercises and achieves the goal of improving the health, otherwise will lose more than gain.
The morning exercises in winter, " it is too late to catch to catch early "
In our country's traditional health care idea, getting up early is to adjust the way to keep in good health of taking a photograph of yang, it is generally acknowledged air of early morning fresh and pollution little and oxygen content high, morning exercises are favorable to the health. So, " rise up upon hearing the crow of a rooster and practise with the sword " Method accept last the old men the enthusiasms of the morning exercises airs cold of severe winter either the elderly that be paid attention to not keeping in good healths numerous, we can often see the old man of morning exercises in park, Residential Area. But morning exercises are not equal to " Raise in the morning " ,Do not consider meteorological phenomena and environmental factor in if morning exercises, harmful to health instead sometimes.
Before sunrise in winter, it is very cold, go out to do exercises at this moment, it is apt to receive " the wind is evil " Encroach on, extremely apt to suffer from cold, it is apt to initiate diseases such as joint paining, stomachache,etc. too; The exposure position of the body, such as the hand, face (especially ears) ,Also apt to endure cold. The air of cold stimulates the respiratory tract greatly, it is apter to initiate disease. And the elderly present aging phenomenon because of the intersection of health and function, muscle, four limbs sport organ in relaxing state even in the short time after from the morning, the heartbeat and breathing all very slow, the body supersession level is relatively low, especially when the temperature is lower, the flexibility of sensitiveness and movement that the limbs of the elderly react, it is very difficult to refer to higher level quickly. If temper at this moment, easy to cause falling, touch, sprain etc., injure the body.
According to studying, the fog appears most easily in the winter morning, the droplet is in the course of floating, colliding with the pollutant constantly, and absorb them. According to surveying and determination, contain the proportion of harmful substances such as various acid, alkali, salt, amine, phenol, dust, pathogenic microbe,etc. in the droplet, dozens of times higher than the common atmospheric water droplet. With the increase of activity, breathe and strengthen accelerating, absorb the harmful substance in the smog more naturally, not only get up not to promote the physically and mentally healthy result, but also exchange a great deal of diseases such as kindling or aggravating tracheitis, angina, rhinitis, eyes conjunctivitis, asthma very much. Because of the atmosphere in winter, often have one layer of existence of inversion, this makes air pollutant" pressed " To nearly strata, and in stabilizing state, difficult to spread, thus the peak period making the morning become pollution, the person of morning exercises don't certainly gather this one lively. The elderly's morning exercises in winter had better go on after the sun rises, is suitable for ninety o'clock in the morning, must " it is too late to catch to catch early " ,You had better practise combining the morning with getting sun.
Stand up slowly in old man's morning exercises
It is not scientific that it is practised in the morning immediately that after getting up, all internal organs function of human body is still in lower level when from morning, it is difficult to adapt to the external environment of changing, need to have a course adjusted progressively, getting active with the physiological function of the profit. It is the peak period of heart attack in several hours after getting up in the morning, morning exercises are very disadvantageous to coronary heart disease, hypertension patient, and the patients of these diseases concentrate on more old crowds. In addition, it is the time low in candy top content of liver too early in the morning, the elderly do exercises this period, it is apt to cause the heart rate to be not normal, even initiate source shock of heart, then jeopardize the life.Medical the intersection of meteorology and research show, the intersection of heart and brain vascular disease high to take place season winter. By winter, the elderly should enter " hibernate " ,There should be consciousness of hibernating. It is not the simple rest, but rational application that this kind hibernates. Because temperature relatively bottom will it be early morning winter, even old the intersection of heart and the intersection of brain and blood vessel have obvious trouble, but because stimulate the sympathetic nerve at low temperature, will still cause sympathetic nerve and parasympathetic nerve activity to lack proper care, cause the capillary to shrink, peripheral resistance increases, cause blood pressure to rise. Also will aggravate blood while being cold sticky shortening blood, congealing time at the same time, can bring out the intersection of heart and the intersection of brain and vascular disease.
In order to defend the accident, arteriosclerosis of brain, hypertension, heart disease patient and senior or weak patients, before getting up, should lie in bed closing the eyes for rest for several minutes, waiting for the head to be totally sober, health adapted to " biological clock " in the winter morning The change of the rhythm, stands up slowly. During that time, can stretch oneself in bed lightly and slowly first, do some small activities, so as to ensure get up and afterwards safe.
The acute disease one does not need morning exercises
Not any of the elderly can practise in the morning, morning exercises should depend on personal detailed conditions too, do not want in order to do exercises but go to do exercises. If while feeling uncomfortable, for example there are symptoms such as cold, fever,etc., or some diseases are in acute one or during the illness, should avoid practising in the morning, the person not good of the sleep state on the previous day, unsuitable to practise in the morning too. Some neat having palpitation heart to be messy renal function fine should pay attention to, you had better not go on, practise morning by anaemia and the intersection of liver and problematic old personning heart rate, or carry on some activities of little amount of exercise. Do exercises as science the most in 4- 5 day in one week, then have a rest for one or two days, make the body resumed and buffered.
In addition, had better drink some water before morning exercises. At the time of the sleep, skin and respiratory tract should distribute 20-30 grams of moisture per hour because of night, add the discharge of the urine, already in lacking water state when from morning, had exchanged kindling hypertension, cerebral hemorrhage, cerebral thrombosis, angina pectoris, myocardial infarction,etc.. If drank 200-300 ml of boiled water before morning exercises, or added a soup ladle of honey into warm boiled water, can prevent morning exercises from bringing out the above-mentioned diseases and the possibility of the hypoglycemia takes place. Morning exercises avoid the empty stomach particularly, had better eat food apt to digest such as some porridge before doing exercises.
Cold-proof winter protection, do exercises in a group
Apoplexy occurs frequently to the elderly, the elderly's general body temperature regulating function drops, end circulate difference, resist cold immune ability as when being young strong far, get, temper while being outdoor suddenly especially, catch a cold air or chill attack, make the mucous membrane blood vessel of respiratory tract shrink, the blockage of blood circulation, resistance is reduced, the possibility increase causing apoplexy to break out, therefore morning exercises can't be ignored and kept hot on cold day. Morning exercises begin to wear some more clothes, wear cap, glove,etc.. After the warm body activity, reduce the clothes gradually when the body generates heat 10 minutes. After doing exercises, should dry the sweat on one's body and and put on the clean clothes immediately.
It is a cardinal task in the morning exercises to be safe. Should notice accident of preventing sports, athletic injury and apoplexy broke out suddenly. Want, finish warming-up exercise do exercises, hold muscle and the intersection of joint and activity, prevent amount of exercise from centre in a certain position overly, there are abnormal conditions, should stop doing exercises immediately. Should have abundant understanding on one's own health status, can't flaunt the superiority. In addition, the elderly who suffer from chronic diseases such as the blood vessel of heart brain,etc., there had better be a companion to look after each other at the time of morning exercises, and take the contact details of the family, in order to avoid the accident.
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