Old people must keep in mind the matters needing attention in autumn exercise. The autumn is a good time for morning exercises. However, exercise must also be scientific and methodological. In particular, the climate in the fall is dry. There is a large temperature difference between morning and evening. After the morning exercise, we must pay attention to not taking a cold and make full preparations before exercising. Here are the precautions for the elderly during the autumn exercise.
1. Focus on temperature changes
The temperature difference is large in autumn, and it is necessary to increase or decrease the clothing at any time according to the temperature change to avoid colds. In the early morning and late autumn, the temperature is low, and when you exercise, you often sweat more. If you don't pay attention, you have the danger of catching a cold. Therefore, do not wear unlined clothing to go outdoors.
2. Eat more fruits and drink plenty of water
Dry in the autumn, to scientifically replenish water. In addition to paying attention to replenishment before and after exercise, you can also eat some fruits and fresh vegetables in your daily diet to avoid congestion and swelling of the respiratory mucosa. If you exercise a lot, sweat more, you can add a small amount of salt in the warm water, in order to maintain the body acid-base balance; conditional can drink some sports drinks with electrolytes. For long-distance running, you should also drink proper amount of sugar water to prevent hypoglycemia. When drinking water, it is best to drink a small amount of time, such as 20 minutes after exercise, drink 150 to 200 ml of warm water. People with chronic diseases such as high blood pressure and diabetes are prone to have coronary heart disease at the turn of autumn and winter. Therefore, it is best for such patients to drink boiled water before exercise to dilute the blood and reduce the formation of thrombus.
3. Control the amount of exercise
In the fall, people’s nervous system excitability increases, and physiological functions tend to be active and strengthened. In this season, people tend to exercise excessively, resulting in excessive fatigue, affecting work and health, and also easily causing sports injuries. Therefore, middle-aged and old people must master the exercise time and exercise intensity, and do not exceed the load on the body. In general, the exercise time of the elderly should not exceed 1.5 hours at a time. When I exercise, I feel that my body is a little warm, slightly sweaty, and feels relaxed and comfortable after exercising. This is a modest standard.
4. Stay away from pollen
Fall is the season of high incidence of allergic diseases. Therefore, you should choose a good place during exercise. For example, do not exercise in areas where the pollen is blowing to avoid allergic diseases.
5. Adjust your diet
As the weather turns cooler in the fall, people’s intake of calories will increase significantly. As a result, the body tends to ingest more calories than it consumes. At this point, pay attention to eat more high protein foods, do not eat greasy foods. On the other hand, we must also guard against weight gain, and eat more low-calorie foods such as radish, bamboo shoots, seaweed, and mushrooms. In the dry climate in autumn, people are easily fatigued and should eat more fresh vegetables, fruits, and foods with more vitamins, such as carrots, wolfberries, pears, honey, sesame seeds, fungus, etc., can nourish and moisturize, improve anti-Qiuzao, and prevent diseases. Ability.
6. Avoid fasting exercises
According to experts, some people like to do morning exercises and then have breakfast. This is unscientific. Especially middle-aged and elderly people should eat some food properly before the morning exercise. The nutrients that were ingested the previous night were digested and absorbed overnight, leaving the body in a low-metabolic stage. If you do not make some supplements before exercise and you do not consume carbohydrates, the main source of energy for exercise is the body's fat. At this time, the free fatty acids in the blood will increase significantly. Fatty acids can be a major cause of arrhythmia and even sudden death. But don't overeat to prevent insufficient blood supply to your body during exercise.
Long-standing high blood pressure can cause damage to the small vessels in your body and also cause the heart to thicken and stiffen
Checking your blood pressure can help you and your doctor figure out if you need medications or that your medications are working.
Maintaining a healthy blood pressure is one of the keys to overall health.
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