Older people who often swim, these 8 methods can be more physically fit
Many elderly friends attach great importance to health care in daily life, and they are also very fond of sports. Now the weather is very hot, so many elderly friends begin to want to use swimming to improve their immunity. Today, the editor will talk to you about some methods for old friends to learn breaststroke and some content that can improve their immunity.
[1] Pay attention to warm-up exercises before entering the water
Elderly friends must be prepared before going into the water to avoid leg cramps. If there is strenuous exercise before swimming, do not go into the water immediately, because after strenuous exercise, the body temperature will rise sharply, and the sweat on the body has not been completely dried. The temperature difference between them is too large, which will cause the body to be strongly cold, causing a cold or leg cramps, which will cause certain dangers when swimming. Therefore, elderly friends should rest for a while after strenuous exercise, and wait until the body temperature is close to normal before entering the water.
When doing warm-up exercises, be sure to stretch your ankles, wrists and various joints, so that you can stretch your body and mind, so as to avoid cramps or body stiffness when swimming, which will cause various pains in the body. I regret it too late. Originally, exercise is a behavior that can exercise the body and improve immunity.
[2] Know your physical condition and do what you can
Elderly friends must pay attention to understand their physical condition before learning breaststroke. If the body has some serious diseases or symptoms of three highs, be sure to prepare appropriate medicines or swim appropriately according to their physical conditions. Don't be too persistent or try your best, this will cause bodily harm. If some serious diseases are not found in time, it will cause some damage during swimming. If there is a life-threatening situation, it will cause serious bodily harm. influences.
If an elderly friend wants to swim, it is best to do a comprehensive physical examination, and wait for a professional doctor to evaluate his physical condition. This is the safest way to swim. Many elderly friends think that their body is very good. Healthy, it may be because the sub-health state of the body has not reached a value, so after the physical examination, if the body is in a healthy state and then swim, this is the attitude of being serious and responsible to yourself.
[3] Proper hydration after exercise
Elderly friends must pay attention to their personal safety during exercise. After exercising, they should properly replenish water and replenish the water lost by the body. It is very beneficial to the health of the body. Be sure to pay attention when drinking water. , Proper drinking water is enough. Do not drink too much water and cause body water poisoning. It is also a condition that is very harmful to the body. When drinking water, be sure to drink warm boiled water, which is more beneficial to the health of the body, and also helps to detoxify after exercise. Be careful not to drink some cold water, which is easy to damage the spleen and stomach, especially for elderly friends The internal organs of the body are in a state of decline, if occasional special stimulation will cause disease, which is very detrimental to the health of the body.
[4] Travel at least once every other day
Elderly friends decide the frequency of swimming according to their physical condition. If it is acceptable, it is best to swim every other day, which can not only restore the body well, but also insist on swimming exercise, which is beneficial to improving the health of the body. , as well as the vital capacity of the lungs, breathing, and cardiopulmonary function, all have very good effects and effects. After long-term swimming, it can also help to promote the body's blood circulation, enhance the body's metabolism and promote the excretion of various toxins in the body, laying a good foundation for absorbing more nutrients in the future. When swimming, if you can accompany you to swim with your own companions, it is best to take care of each other and understand each other's situation better. If you swim alone, you must pay attention to protect your own personal safety. .
【5】Daily diet
After swimming, you must pay attention to the dietary rules, do not eat too much meat, and eat more foods that are easy to absorb and digest. The elderly people with weak spleen and stomach can eat more yellow food, which has a better effect on nourishing the spleen and stomach, and it is relatively It is easy to absorb and digest, and it also has a very good effect on improving the constipation of the elderly. The yellow foods are mainly wheat, corn, pumpkin, sweet potato, etc. You can also eat some purple potato yam, which also has a good effect of nourishing the spleen and stomach.
Elderly friends must pay attention to a balanced diet, and do not have a partial eclipse. Some elderly friends prefer to eat meat, which will easily cause a heavy burden on the body and stomach, which will easily lead to overeating, resulting in excessive accumulation of toxins and obesity. Condition, although swimming is a very healthy activity, if you eat too much or unhealthy, it will affect your body.
[6] The swimming force should not be too large
The myocardial contractility of elderly friends is gradually weakening, the elasticity of the blood vessel wall also decreases, and the resistance of the blood in the lumen stenosis increases, which increases the burden on the heart. Since the function of the respiratory system has weakened, the ventilation volume of the vital capacity will decrease again. This leads to insufficient oxygen supply. When swimming fast, the amount of oxygen consumed by the body will increase, which is very easy to cause elderly friends, because of lack of oxygen, or syncope, especially elderly friends with heart disease and high blood pressure. , When swimming, it will lead to a sudden increase in pulse rate and blood pressure, and physical accidents will occur, so elderly friends must pay attention to the intensity of the swimming pool must not be too large, during exercise, if the body is uncomfortable The situation must be stopped immediately, and the swimming can be resumed after the body recovers.
【7】Do not swim immediately after meals
Elderly friends must pay attention to rest after eating, clean up properly, digest the food they just ate, and then prepare for swimming. It is best to exercise one hour or one and a half hours after a meal, because after a meal is the time when the digestive organs focus on digesting food, and the gastrointestinal motility of the elderly begins to gradually slow down, so if immediately after a meal Swimming will reduce the blood supply required by the digestive organs, and the secretion of digestive juices will affect the function of food digestion and absorption, and will also cause abdominal pain in the elderly. If elderly friends have plans to swim, they can arrange their own time reasonably and eat in advance, so as not to delay swimming time, but also to digest the food eaten by the body well.
【8】You can find friends to swim with
When elderly friends go swimming, it is best to find their friends or relatives to swim with them, so that they can not only take care of each other when swimming, but also avoid boredom when swimming, which can enhance the interest in sports. And fun, but also to encourage and persevere with each other, so that we can develop a good habit of exercise, which is very helpful for improving the body's immunity and achieving the effect of fitness.
The above is what the editor shared with you about some of the contents and corresponding methods and methods that elderly friends need to pay attention to in the process of learning breaststroke. Treat exercise as a task so that good results can be achieved.
A health expert once shared: "Everyone who insists on exercising has a vigorous and self-motivated spirit hidden behind it. This spirit will be brought into their lives and work, and even their faces will shine." So old age If friends have the habit of insisting on exercising, this will make their body reach a healthy state, and the whole person's mental outlook will become more radiant. 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.