Sports Science | Although exercise is good for the elderly, try to avoid these 3 types of exercise!

As the temperature rises, many elderly people start exercising and keeping fit. Elderly people are more likely to suffer accidental injuries during exercise.
Which sports are really suitable for the elderly?
What misunderstandings should we avoid when exercising ?
Read on to learn how to avoid sports injuries↓↓

What kind of exercise is suitable for the elderly?

Experts say that the most suitable exercise plan should be like "precision medication", and scientific exercise is recommended for the elderly.

Experts say there are many ways for the elderly to exercise:

① Aerobic exercise (such as brisk walking and swimming) can improve cardiopulmonary function;
② Resistance training (such as dumbbells, elastic bands) to enhance muscle strength;
③Flexibility training (such as yoga and Ba Duan Jin) can improve joint flexibility and is suitable for people who sit for a long time.

Safety hazards that may occur during exercise for the elderly

Cardiovascular and cerebrovascular related risks

Experts say that when exercising, the elderly must first pay attention to cardiovascular risks. The cardiovascular system of the elderly gradually declines, and their tolerance for exercise and the ability to adjust to a series of changes in the body brought about by exercise are relatively poor, which can easily induce angina pectoris or even myocardial infarction.

Sports injuries of limbs

As people age, their muscles, bones and joints will undergo degenerative changes, with weakened muscle strength, decreased elasticity, reduced bone density and poor joint flexibility. It is easy to suffer muscle strains, joint sprains, ligament injuries and fractures during exercise. If you do some intense running and jumping or incorrect stretching exercises, you may strain your leg muscles or sprain your ankle.

Experts recommend: Warm up thoroughly before exercise . If the elderly experience chest tightness, dizziness, joint pain and other symptoms during exercise, they should stop exercising and seek medical attention in a timely manner. Low-intensity, low-impact exercises are recommended, such as brisk walking, Tai Chi, swimming, etc., which can not only exercise the body but also reduce the risk of injury.

"If your tendons grow an inch, your life will be extended by ten years"
Is there any scientific basis for this?

Some elderly people excessively pursue body flexibility and perform extensive stretching movements during exercise. Experts say that such exercise must be done within one's ability.

Xu Yan, chief physician of the Department of Sports Medicine at Peking University Third Hospital: Stretching does bring some benefits. It can improve the circulation of local muscles, expel acid, and help muscles recover faster after injury. However, stretching should be done in moderation. For some people whose joints are loose and do not need special stretching, stretching may even cause looseness and instability of the joints, which may cause more damage.

Experts remind that when elderly people do flexibility exercises, they should avoid ballistic stretching , and statically stretch the muscles and tendons until they feel tight, and hold each movement for 30 seconds.

Is it advisable for elderly people to maintain a single exercise method all year round?

Some elderly people only do one type of exercise for a long time, such as running or mountain climbing. However, a single type of exercise may pose health risks.

Experts say that a single form of exercise may cause repetitive injuries to joints or muscles , and cannot fully exercise every part of the body .

Xu Yan, chief physician of the Sports Medicine Department of Peking University Third Hospital: We hope that exercise is multi-structured, such as aerobic exercise, resistance exercise, and flexibility exercise, combining multiple activities.

Elderly people should avoid these misunderstandings when exercising

Every elderly person has his or her own exercise habits, but a habit that has been maintained for many years is not necessarily the right one. For example, there are many health misunderstandings about these exercise habits.

Keep exercising when you are sick ❌

According to experts, when we are sick, the main task of the immune system is to fight against viruses and bacteria in the body. If we still exercise at this time, it will increase the burden on the body and further cause damage to the body.

Take a shower immediately after exercise ❌

Experts say that when we exercise, we mainly rely on muscles to exercise, so a large amount of blood is stored in muscle tissue. If you take a hot bath, peripheral blood vessels will dilate, which will cause low blood pressure. Therefore, some people will faint or even suffer from cerebral ischemia when taking a bath.

Elderly people should not take cold showers after exercise. Cold water stimulation can cause blood vessels to suddenly contract, leading to a rapid increase in blood pressure, which may induce hypertensive crisis, or even cause cerebral hemorrhage or myocardial infarction. If you want to take a shower, it is recommended to use warm water after exercising for half an hour to an hour .

Fasting exercise ❌

Some people like to exercise on an empty stomach, thinking that this can speed up fat burning. Experts say that this kind of exercise is generally not recommended for the elderly.

Experts remind that people with poor gastrointestinal function, prone to hypoglycemia, over 60 years old, and those with diabetes or heart disease are not suitable for fasting exercise. Be sure to eat something before exercising in the morning, such as bread, eggs, milk, etc., which is more beneficial to your health.

Regular exercise is a healthy lifestyle habit, but you must find the right method to exercise moderately~