Elderly Exercise Caution

A. Notices of pre-exercise



① physical condition of the day

Fever, cold symptoms, diarrhea, fatigue, hangovers, autonomous new economy, taking the case of joint injuries, and refrain from exercise to exercise, even light ceases.



② when it was cold.

Warm up longer than usual, and elderly people with high blood pressure, and then the temperature rise is to exercise. 10 to 14 o'clock on a cold day the temperature dee good time to exercise, before exercise or personal sinchesangtaena temperature depends on the internal environment. When you go to where the cold wearing workout clothes and several layers by the body temperature rises by one to take off so good.



③ when hot

Very intense exercise in hot should be avoided. During exercise because the body produces more heat when it reaches the limits of thermoregulation causing heat stroke, especially when high humidity and temperature with the most likely. Therefore, before 9:00 a.m. and 4:00 p.m. in the time since a good idea to exercise.



④ the elapsed time after a meal

After a meal digestion, absorption, because the vigorous blood flow is increased. Therefore, the oxygen demand of muscle activity during exercise with less blood flow and reciprocal action of body rhythms, so the confusion is coming to. Thus, one hour after meals, in the case of a strong movement for more than two hours after the meal is good to start exercising.



⑤ Dress

Absorb moisture, and light clothing airy recommended, chemical fiber, cotton, rather than the product is good. The length of the sleeves and pants during exercise to severe heat and cold do not feel good, good to shoe is lightweight and low heels. In particular, when sunlight is strong does not expose the skin to dress like a lot.



⑥ warming (warming up)

Strong motion from standstill rush starts with rapid changes in all organs of the body as the cause of the accident bunched disruptive because it will be warm enough to make the state better adapted to the movement.



Warm up and warm-up required is generally divided into general, special warm-up warm-up exercise in which the major joints of the body as the temple of the common, and respiratory, circulatory functions of the body to elevate the purpose of raising and trying to conduct a special warm-up exercise will be necessary to relieve muscles and joints.





Two. Notices of motion



① pain when it comes to exercise early

Who did not exercise daily life within 5 minutes when you start this exercise painful exercise if you can not continue to happen sometimes. This phenomenon of body functions due to the sudden movement does not accept all of these symptoms occur, so a campaign stop and take a break and then lighter than a good idea to start exercising.



② chest pain

Pain during exercise that stimulates the bronchial airway changonggiga pass through cardiac angina caused by lack of oxygen there. Little concern in the case of airway through a mask and do not like to exercise. In the case of angina through inspections conducted in accordance with the procedures prescribed by a physician and exercise.



③ abdominal pain

That the incidence of abdominal pain when running, stop and change naturally as walking can start getting better again, never interfere with movement.



④ muscle

Hastily in a long time to exercise, or exercise change suddenly when the next phenomenon, the light we recommend that Celebrex, the pain continued to stop along the campaign to reduce any momentum.



⑤ joint

Movement joints occur slowly after 1-2 weeks of the excessive load on bones and joints, so exercise is repeated for several days to stop it happening very helpful. Good to gently exercise. People who do not relapse light load on the joints of the cycle and it is desirable to swim. During exercise, not accidental movement of the pain to stop and take it easy and good to receive medical attention.





Three. Precautions after exercise



① Clean Exercise

Phenomenon that occurs after strenuous exercise, dizziness, fatigue and symptoms are the same. This phenomenon to a drastic reduction in the blood, muscle and blood pressure because of the decline coming. At this time of the exercise and 1-2 minutes light jogging or gymnastics, massage can be prevented through a variety of anomalies.



② shower or bath

Shower after exercise and the feeling of fatigue, to promote a refreshing bath to clean the skin and vigorous blood circulation and promotes the excretion of body wastes. Immediately after exercise in hot and cold bath of obtaining a rapid change in body temperature, heart rate at rest to return to the state to wait a little lukewarm water when bathing is recommended.



③ meals after exercise

If exercise and diet in the stomach because the burden is different depending on the intensity of exercise, but at least 10 to 20 minutes, then better not to lapse.



④ sleep

Sleepiness, fatigue, lack of sleep, when most good fatigue slows the body's recovery may be difficult to adjust to exercise, so take plenty of sleep a day is recommended