The elderly sports need to grasp th≠↔±₩ree key

People into old age, the body each viscera func♣ ↔ tion starts to decline.Trac₽←&king survey of Chinese elderly society shows th ∞at 75.23% of the elderly ×←☆with chronic diseases, such ±∑✘as high blood pressu×‌Ωre, heart disease, diabetes, etc., scientific a↑βnd reasonable exercise c•×™an help health, once the p ↑hysiological load of exerci‌¶•se is beyond the body, under light damage, or tri✘ φ÷gger a cardiac arrest, myocardial infarction₩₩¥ and other serious consequences.

A 70 - year - old uncle wang, rode a bic•∑↕♥ycle in the community fitne®©&ss field, which is a re₹✔lief dumped more tha•♠←✔n 100, when the knee joint was ∞♣↕severe pain, swelling, fe✘↔ver, can't stand,©≠≥​ the results will go ∞↑to see a doctor.Zhan"✘γg jinming, said the master key of the thre÷∏π↔e sports, uncle wang'sδε‌ sports injury could avoid --→♦λ

First of all, the old ×< man should be preparφ→♣γed to warm up before exercising.Time l∏ onger than young people, in mσ λore than 15 minutes at least, a little fe©♦φver, skin micro sweating all oα ☆ver again after progressive move∞Ω♠ment.

Second, the movement to our strengths.≤γ"→The elderly sports can gradually increase the wor♠∏§•kout, must not act too hastily, patieδσ± nts with high blood p≤וressure should be given priority to with aerob™∏↕≥ic training, including walki×↑ng, jogging, biking, swiα$×γmming, gymnastics and s " o on.

People with diabetes, had‍• better choose to have weight loss pur¥λposes and metabolism of blood sug§α→ar of aerobic exercis>‍‌↔e.Patients with heart disease, can ≥± "only exercise 10 ~ l5 minutes early÷♣✔‍.With the recovery of cardiac fα≤♦$unction, can stick to 30 minutes or β↓  longer, it is best to someone to acco♦↕₩mpany.Such as motion process, conversation ¥♠and shortness of breath, show t≠↑α<hat intensity is too la"✔rge.

Third, after the movement to do someδε stretching to relax, slow your breathing, slow♠βε down.If feel tired after exercπ>€ise, should rest adequately, interval for a "π∑↕period of time to exercise.

Sports injury rehabilitation time de& lay

Zhang jinming reminds, the old man never breat‌₩h when motion, otherwise it will cause interφσnal environment disorder, cause cerebroπ εvascular accident, etc.

If there is a sports injury, the first thing ∑∑♥to do to prevent secondary damage, emergency tr‌✘€eatment should follow≈  the principle of PRICE, namely Protection (Prot☆δection), Rest (Rest), Ice compress (I↔↔±₹ce), the Compression (Compression wi♣ ll), high (Elevation).After emergency tr✔φ<eatment if not mitigated, must timely see≥♥δ<k medical help.