The elderly must pay attention to the "Five Precepts" when exercising”

　　1. Quit intense competition

　　Some of the more intense sports competitions elderly Unsuitable, on the one hand, due to the decline in the functions of various organs in the elderly, slow physical athletes, poor coordination and reaction ability, and prone to sports injuries; on the other hand, fierce competition can easily make people overly excited and easily induce accidents.

　　2. Stop holding your breath and exert force

　　Normally, the pressure in our pleural cavity is lower than the atmospheric pressure, which is called negative thoracic pressure. This is conducive to the flow of venous blood back to the heart. However, when the breath is held, the pressure in the thoracic cavity rises suddenly, causing the blood to not return to the heart smoothly, and the cardiac output is reduced. Therefore, the blood supply to the brain is also reduced, so dizziness, dizziness, and in severe cases, fainting may occur easily. When the breath holding is completed, a large amount of blood suddenly returns to the heart, which will cause the cardiac output to increase suddenly, the blood pressure to rise, and the blood supply to the brain to increase suddenly, which is prone to cerebrovascular accidents. Therefore, when the elderly exercise, they must pay attention to breathing smoothly and naturally, and avoid holding their breath and exerting force.

　　3. Avoid changing head position

　　Such as leaning forward and backward, bending sideways, various rolls, head-down, foot-high, and foot-up handstands, etc., are all movements of the head. These movements will cause the blood to flow to the head. The blood vessel walls in the elderly will become hard and have poor elasticity. Once the blood vessels cannot withstand it and rupture, it will cause cerebral hemorrhage, which may be life-threatening in severe cases.

　　4. Quit weight-bearing exercises

　　The muscles of the elderly have atrophied and their muscle strength is also significantly reduced; nerve System response is slow, coordination is poor, and reaction time to stimuli is prolonged. Therefore, the elderly should choose exercises that move slowly and gently, coordinate and relax muscles, and move the whole body, such as Tai Chi, walking, jogging, etc., which are all suitable.

　　5. Stop being hasty for success

　　Excessive or rapid increase in activity is often one of the reasons for accidental injuries in the elderly. Due to reduced physiological functions, the elderly have poor adaptability to physical load, so they should have a longer adaptation period during exercise. For people over 30 years old, for every 10 years of age increase, the adaptation time to load is approximately 40% longer. therefore exercise It is necessary to proceed step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. Do not act too hastily and cause the activity load to be too large.