Elderly people who often backstroke, pay attention to these 7 things, the fitness effect is better

Many elderly people attach great importance to health care and hope that through various sports programs, they can improve their immunity and achieve the purpose of health care. big effect. Now in the summer season, the weather is getting hotter and hotter, so swimming in the swimming pool is also a very good fitness program, and it can also achieve the effect of relieving heat and antipyretic. It can not only exercise the body to improve immunity, but also achieve the effect of summer heat. Today, the editor will talk to you about the 7 aspects that the elderly must pay attention to when they use backstroke to improve their immunity in daily life. I hope to give you some inspiration.

【1】Do a good health check before swimming

Elderly friends must do a good health check before swimming, and conduct a proper health check every year. After the age of 65, it is best to have a physical check every six months, so as to follow up the health of the body in time. , and timely understand some changes in the body. If there are some diseases, we should carry out targeted health care, through the professional knowledge given by the doctor, avoid related dietary intake or enhance exercise, etc. It can improve the condition of physical diseases very well.

However, with the increase of age, the physical condition is not as good as before, so before swimming, you must have a physical health check to understand some of your physical conditions. If your body is not suitable for swimming, you must persevere, which may cause some physical problems Dangerous situations should be checked before swimming, so that you can be confident during the swimming process that there will be no diseases or life-threatening situations.

Elderly friends must pay attention to physical examinations, so that they can prevent them in advance and achieve a better effect, instead of finding the cause if they feel unwell during swimming, so if some diseases are not rescued in time, It may also cause danger to life. We must pay enough attention and attention, and do not ignore the physical health check before swimming.

【2】Preparation activities before launching

Elderly friends can do some warm-up exercises properly before going into the water to stretch their muscles and bones, so that they can better devote themselves to the process of swimming, and avoid some leg cramps or joint discomfort, and avoid not doing Warming up and going directly into the water will cause some situations in which the water temperature is too cold and the body will be unwell, which will affect the body and cause physical discomfort.

The elderly must pay attention. If you are swimming, you must not go swimming alone. You can take care of each other with your own companions to avoid some physical discomfort or emergencies during swimming, resulting in no help from others. Case.

【3】It is not suitable to swim immediately after meals

If there is an arrangement for swimming, you should eat in advance and eat in advance, so that the body can digest better. It is more appropriate to swim 40 minutes or an hour after a meal to avoid stomach discomfort caused by eating too much food. In addition, swimming can also cause stomach pain and bloating, which has a huge impact on the health of the body.

[4] The strength of the swimming pool should not be too large

In the process of swimming, you must do it according to your physical condition and not be too tired. If your body is tired for a period of time, you must stop and take a proper rest, and then go into the water and continue swimming after your body returns to a comfortable state. Swimming for 30-60 minutes every day is enough, which can enhance the function of the lungs, which is also beneficial to the health of the body, and can also improve the condition of the body's joint pain, which can improve the body's immunity. Health care, as well as all kinds of chronic pain have a good improvement and promotion. When many elderly people with joint pain are swimming, because their body weight is supported by water, the spine and knee joints do not have much stress, so they can also persist in long-term exercise. During the swimming process, many large muscle groups in the body will be Participate in exercise, which also has a very good exercise effect on the heart.

【5】Do not practice diving

Because of age, the strength of the respiratory muscles is weakened, the fibrous connective tissue in the lungs gradually increases, and the elasticity of the alveoli is also reduced. If there is often a long breath-holding time during swimming, it is easy to be damaged. Respiratory muscle function, and lead to alveolar rupture and bronchial hemoptysis or cerebral hypoxia, coma, etc., and seriously endanger the health and life of the body.

In the process of swimming, elderly friends should also master the essentials of backstroke movements and understand what they need to learn, so that they can ask for leave to practice and achieve a good effect of fitness and health care. If they do not master the essentials of backstroke movements, they will be blind. If you go into the water to exercise, it will cause physical discomfort due to unskilled movements.

【6】Do not go into the water after strenuous exercise

After participating in strenuous exercise, do not go into the water for swimming. You should take proper rest and continue swimming after your body recovers. After strenuous exercise, the body temperature suddenly rises, and the sweat on the body is not completely dry. , If you swim in the water like this, because the temperature difference between the body temperature and the water temperature is too large, the body will be strongly stimulated, causing colds or leg cramps. This situation can easily turn the good thing of exercise into a pain. situation occurs.

If you want to swim after strenuous exercise, take a short rest first, and after your body relieves fatigue, your body temperature gradually returns to a normal value, and then you can swim. Don't be too hasty.

[7] Exercise should be gradual

No matter what exercise you do, you should follow the principle of gradual progress. The amount of swimming exercise should be moderate each time. From the beginning of swimming, you must determine the time according to your physical condition. A little fatigue is the most appropriate, and stick to it for a period of time. After the feeling is not very tired, and then gradually increase the duration and difficulty of the exercise, if the adaptability is gradually improved, it also means that the physique is gradually improving. However, the physical condition of the elderly may require a long time of exercise and long-term persistence to achieve better results. It is recommended that the elderly swim once every other day, 30 to 60 minutes each time is the best. Such long-term adherence can not only have a good effect of exercise and health care, but also improve the function of the heart, the immunity of the body and the health of the body, which is very good for health care.

Don't be too hasty. It is impossible to achieve the effect of health care through one or two days of exercise. You must follow the laws of nature and insist on long-term exercise, so that you can have a better effect.

【8】It is not suitable to take a cold bath after swimming

Elderly friends can take a hot bath after swimming, but it is not suitable to take a cold bath immediately, or swimming in cold water is prone to more dangerous ventricular and fibrillation symptoms, so we must pay enough attention and vigilance. Elderly people with hypertension are also not suitable for swimming in low temperature water or taking cold baths, which are also life-threatening.

It is also necessary to replenish water properly after swimming, but do not drink cold water, which is easy to damage the kidneys. Elderly friends should drink more warm boiled water in their daily life, so as to promote the blood circulation of our body. , help metabolism, excreted from the body.

The above are some precautions for elderly friends when doing backstroke. I hope everyone can pay attention to the health of the body and do it step by step, and respect the principle of moderation, so as to achieve the effect of improving immunity and achieve the purpose of health care .

I saw another health care quote and shared it with you: "Some people still maintain a well-proportioned and healthy body even though they are older. They are not born to eat fat, but they know how to control their mouths and open their eyes. For legs, you have to choose your diet, rest on time, and keep exercising for decades.” Therefore, physical health and persistence in daily life are inseparable. If you want to have a healthy body, you must pay attention to doing things in your daily life. Rather than being formed overnight and overnight.

What else do you want to know and share about improving immunity, you can tell me in the comments, I will have more content on improving immunity, and I will update and share it every day with friends who love life and health.