In the cold winter, elderly people should be more careful when exercising!

Regular physical activity is an essential component of a healthy life, including for older adults. Physical activity helps improve cardiovascular and vascular function , maintain muscle strength, slow muscle and bone loss, improve cognitive function, reduce the risk of falls, and regulate psychological balance .

Moreover, physical activity can help enhance the body's immunity , that is, the ability to resist the invasion of pathogenic microorganisms and resist a variety of diseases. Improving immunity is also very important in the winter when respiratory infectious diseases are prevalent. However, there are some things to pay attention to when the elderly exercise, especially in the cold winter .

1. Do it in moderation and stick to it

Elderly people should be careful to do physical activities within their ability . They should start with activities that their body can tolerate, starting from a low point , progressing slowly, and gradually. For elderly people with good physical fitness, they can increase their physical activities appropriately. If they have difficulty in moving, it is recommended to " walk rather than stand, and stand rather than sit ."

2. Be well prepared and alert to discomfort

The elderly should do warm-up or preparatory exercises before engaging in physical activities, and should cool down and do stretching exercises after the activities.

During activities, you should pay attention to your physical condition . If you experience chest pain, chest tightness, dizziness, palpitations, abnormal breathing difficulties or fatigue, obvious pain in joints and muscles, etc. , you should immediately reduce the intensity or stop the activity and seek medical attention if necessary.

Elderly people in need should be supervised during activities to avoid accidental injuries

3. Safety first in cold winter

In the cold winter, the elderly need to be more careful and put safety first in any form of physical activity.

Low outdoor temperatures can cause blood vessels to constrict , leading to increased blood pressure, insufficient blood supply to the brain, and increased risk of cardiovascular and cerebrovascular diseases . A drop in temperature can also cause stiffness in joints and ligaments , resulting in muscle strain or joint injury.

In winter, it is best for the elderly not to do morning exercises , but to go out when the temperature rises. The amount of exercise should not be intense or excessive .

Wear loose and appropriate clothing. Carry clothes that can be added or removed as needed. Carry emergency medicines with you . It is best to have someone accompany you during exercise.

Pay attention to the weather forecast. If it rains, snows or the temperature drops suddenly, you should be cautious when going out and choose indoor activities.

In addition, the elderly should choose their activities wisely!

Different sports exercises should be taken into consideration

When physical conditions permit, the recommended amount of physical activity that older adults should achieve is the same as that for adults, that is, 150 to 300 minutes of moderate-intensity aerobic exercise per week and muscle strength training twice a week .

The elderly should also persist in balance, flexibility and flexibility exercises. If physical conditions do not allow, they should increase various physical activities within their ability as much as possible.

There are also various home exercises

In winter, the elderly can also choose to stay at home. Indoor exercise is not restricted by external conditions such as weather and can be carried out relatively fixedly.

Choose activities according to your physical condition , such as indoor walking, aerobics, Ba Duan Jin, Tai Chi, dancing, yoga, push-ups, etc. You can also exercise with the help of equipment such as dumbbells and elastic bands.

Therefore, in their daily lives, the elderly should try to " be less still and more active " under the premise of safety, flexibly choose the location and methods of activities, and promote physical and mental health through regular physical activities.

refer to:

[1] Chinese expert consensus on exercise prescription (2023)[J]. Chinese Journal of Sports Medicine, 2023, 42(01): 3-13.

[2] Zhao Wenhua, Li Keji, Wang Yuying, et al. Physical activity guidelines for the Chinese population (2021)[J]. Chinese Journal of Public Health, 2022, 38(02): 129-130.

Source: Beijing Center for Disease Control and Prevention