The elderly sports need to gr©∞÷®asp three key

People into old age, the body each vi©$scera function starts to decline.T×→racking survey of Chinese eld ✘$πerly society shows that✘₩ 75.23% of the elderlε±<•y with chronic diseases, such as higα∞h blood pressure, heart disease, d¶★∑iabetes, etc., scientific and ★₹÷reasonable exercise can help health, onσ↔♣¶ce the physiological load o∏<‌f exercise is beyond the body, u§₩nder light damage, or tri× ★≈gger a cardiac arrest, myocardial ★★>infarction and other serious conseq$ε uences.

A 70 - year - old uncle wang, rode a ₽€&bicycle in the communi✔λ₽ty fitness field, which is a​® & relief dumped more than 100, Ω§when the knee joint was severe p♥​$ain, swelling, fever, can't stand,☆₹"' the results will go to see a doctor<γλγ.Zhang jinming, said ∏♦the master key of the three'‌ sports, uncle wang's sports inλπεjury could avoid --

First of all, the ol"→₽±d man should be prepare©€d to warm up before exercisingγ€←.Time longer than young people, in mo₹×re than 15 minutes at lea>‍§st, a little fever, skin ✘♥∑micro sweating all over a®→ "gain after progressive movement.

Second, the movement to our strengt$£∑hs.The elderly sports ± can gradually increase the workout, mδ↕✘ust not act too hastily, pat£≠₹ients with high blood pressure should b★¥"e given priority to with aerob×πic training, including walkΩ≈‍ing, jogging, biking, swimming, gyφ"mnastics and so on.

People with diabetes, had better c✔<αhoose to have weight loss p§‍↔✔urposes and metabolism of blood§φ'  sugar of aerobic exercise.Patients ​πwith heart disease, can onl£✔♦y exercise 10 ~ l5 m÷♥λ∑inutes early.With the recovλ&ery of cardiac functio ♦'n, can stick to 30 minutes oλ☆παr longer, it is best to someone to ÷​λ accompany.Such as motion process, $εconversation and shortness of α€breath, show that int‌✔$ ensity is too large.

Third, after the movement t♣↑↑"o do some stretching to≠φ± relax, slow your bre€ athing, slow down.If feel≥ε∑ tired after exercis ←÷e, should rest adequately, in♦γ→terval for a period of time to exercis→ £e.

Sports injury rehabilita→γ→✔tion time delay

Zhang jinming reminds, the old man nev'₽er breath when motion, otherwise it wil₩ε¥∞l cause internal environment dis✘←£order, cause cerebrovas₩ cular accident, etc.

If there is a sports injury, the firsσ×"♥t thing to do to prevent seα★condary damage, emer™→‌≤gency treatment should foll↔©ow the principle of PRICE,∞"♦λ namely Protection (Protectio✔↓n), Rest (Rest), Ice compress₽ ♥ (Ice), the Compress↑¥ion (Compression wil₹'×l), high (Elevation).After eme$‍‌φrgency treatment if not mitigated, β©must timely seek medical h£εelp.