Elderly people should stay away from "restricted areas" when dancing for health care”

>>>Recommendation: People who feel dizzy and weak as they get older should not be underestimated.

　　many elderly Dance is learned for health care purposes, but due to physiological factors, the elderly must enhance their awareness of self-protection when dancing.
　　
　　1. The ancients had the habit of "dancing upon hearing the rooster", and many middle-aged and elderly people also like to dance early in the morning. After a night's sleep, dancing can make the whole body more relaxed and relaxed. But be careful, don't do it in the morning Eye Start jumping as soon as you wake up. You might as well drink a glass of boiled water first after waking up. Because after a night of sleep without eating, urine is excreted, plus sweating, breathing, etc., the body lacks water, blood viscosity increases, and circulatory resistance increases, which affects the blood supply to the heart and brain. If you exercise immediately, it will increase the possibility of cardiovascular disease. Drinking a glass of water at this time can quickly dilute the viscous blood and promote blood circulation. skin It looks bright and can double your energy.
　　
　　2. When dancing, the elderly should avoid sudden and large movements such as neck twisting, waist turning, hip turning, etc., and the ground should not be too smooth. Taking barbiturates, phenothiazines, diazepam, tricyclic antidepressants, antihypertensive drugs, monoamine oxidase inhibitors and other drugs due to illness, or drinking medicinal wine may affect the body's balance, and it is not suitable to dance.
　　
　　3. Many dances require the waist to rotate flexibly. If the coordination is not good or the force is too strong, it may cause tearing and damage to the soft tissues such as waist muscles, ligaments, fascia, etc., resulting in local swelling, pain, bruises on the skin, and even muscle spasm and stiffness. Therefore, to prevent waist sprains, do some preparatory activities before dancing to coordinate the muscles of the whole body and be on standby. Once a lumbar sprain occurs, it should be treated promptly and given bed rest.
　　
　　If jumping, kicking and other movements exceed the body's tolerance, it can cause Achilles tendon strain and aseptic inflammation. When movements are uncoordinated or excessive force is exerted, the Achilles tendon can be pulled by the muscles, causing symptoms such as local pain, subcutaneous congestion, swelling, inability to move the ankle, and the inability to push hard. Serious cases should arrive as soon as possible Hospital Check carefully to rule out Achilles tendon rupture.
　　
　　4. After eating, the blood circulation in the human digestive organs will accelerate. At this time, a large amount of blood will be diverted to the moving organs, which is detrimental to the digestion and absorption of food. Therefore, it is more appropriate to rest for about 40 minutes after a meal before starting to dance.
　　
　　5. Muscle atrophy in the motor system of the elderly, bone hyperplasia near joints, ligament elasticity decreases, and joint mobility becomes ineffective. nerve The system is slow to respond, and if you fall, it is easy to cause joint, muscle damage or even fractures. Therefore, attention should be paid to gradual progress, scientific training, and slow adaptation.
　　
　　Generally speaking, dance with a moderate amount of exercise should have coordinated, rhythmic movements and a slight amount of sweating. ； Although you feel tired after finishing, you can get rid of it quickly. ； It is easy to fall asleep at night after dancing, the sleep is sweet, and there is no insomnia or excessive sleep. Dream Phenomenon. If you feel out of breath or sweat a lot as soon as you start dancing ； Or you feel persistent muscle soreness and general weakness; or you have loss of appetite or sleep disorders after exercise, which all indicate that the amount of exercise is too large and you need to make adjustments. You can also measure the pulse rate for 1 minute after dancing for estimation. heart rate In the range of (220-age)×60%~85%, it indicates that the amount of exercise is reasonable.