Three principles of safe exercise for the elderly, how can the elderly exercise to prevent injury
to live, exercise safely! In life, many elderly people fall due to exercise, or have no exercise habits, and their muscle strength decreases. They are also easy to fall and stay in bed. Therefore, the elderly exercise should follow three safety principles, investigate the weather environment, their own diseases and physical load, and the body can move more and more healthy.
the mortality of hip fracture in the elderly is 50%
among the elderly over 65 years old in China, 1 in 10 has sarcopenia and 1 in 5 has osteoporosis. Once they fall, it is easy to cause hip fracture, inconvenient movement and even long-term bed rest; Foreign statistics show that the mortality of hip fracture in the elderly is as high as 50% within one year.
due to the aging of bones and muscles, the elderly have poor physical coordination ability and decreased attention, including vision and hearing. Many elderly fall and fall due to slippery roads, uneven roads, or collision by others, especially those suffering from osteoporosis and sarcopenia. Once they fall, they are likely to cause hip fracture and lie in bed, increasing the risk of death.
exercise to prevent sarcopenia and osteoporosis
exercise can make the body healthier. It can not only strengthen bones, increase muscle strength, prevent myopenia and osteoporosis, but also improve mental vitality and reduce depression. It is also of great help to the psychological level. In particular, the elderly need more exercise. The more they move, the healthier they will be. Exercise can stimulate the bones to bear strength, become hard and not easy to break, and the muscles can be stronger after repeated contraction. In the process of exercise, they train the limb coordination function, improve their physical fitness, relatively improve their resistance and immunity, and are not easy to catch a cold and get sick.
3 principles of safe exercise for the elderly
the elderly are most afraid of falling when exercising! First, the environment should be safe, including sunny weather and flat ground; Second, patients with diabetes such as diabetes must not exercise on an empty stomach to prevent hypoglycemia and fainting. Third, physical load, the most taboo for the elderly to exercise is to act too hastily and step by step, so it is not easy to cause sports injury.
how can the elderly exercise prevent injury
how to exercise safely without sports injury? The elderly are more suitable for moderate sports, such as walking, jogging, swimming and cycling. Indoor or outdoor sports are determined according to the weather conditions. Of course, indoor sports are safer. If you choose indoor sports, safe sports equipment is very important, such as walking treadmill or interactive bicycle. It is best to have designs such as wide running belt, low speed, low running platform, long armrest and HR program. Because the elderly have slow response and coordination ability, with these fall prevention designs, you can exercise safely.