With the arrival of the cold winter season, for the elderly, proper exercise is essential if they want to survive safely. This can not only promote the improvement of the functions of the heart, lungs, brain and other organs, but also enhance physical fitness, improve immunity, and prevent Disease occurs. But at the same time, it must be noted that the elderly need to be more cautious in winter sports, and remember not to exercise too much, so as not to damage their health.

 What are the precautions for the elderly in winter sports?

  1. The benefits of exercising in winter for the elderly

    Regular physical exercise for the elderly in winter can delay the development of chronic diseases, reduce age-related degeneration, and prolong the life of the elderly. Among them, aerobic exercise can improve the cardiovascular function of the elderly, lower blood pressure and blood lipids, and have a significant effect on various chronic diseases; resistance exercise can improve the muscle strength and body composition of the elderly; balance training can improve Elderly mobility, fall prevention, and improved activities of daily living.

  In addition, exercise has significant benefits on psychological indicators in older adults. Regular participation in sports can promote the overall mental health and good behavior of the elderly, reduce the risk of depression and anxiety, and reduce the risk of dementia. Aerobic exercise improves memory, focus and reflexes, and resistance training improves well-being.
The temperature is low in winter, and the incidence of influenza and cardiovascular diseases is high. Scientific exercise has unique significance. When exercising in a cold environment, the body needs to consume more energy to maintain warmth, which can increase exercise efficiency and provide conditions for weight control of overweight elderly people. Winter sports can also increase the excitability of the cerebral cortex, and promote its coordination of various organs and systems in the body, enhance the function of the central nervous system to regulate body temperature, balance heat production and heat dissipation in the body, and adapt the body to cold weather. Winter sports can speed up blood circulation, increase the supply of oxygen to the brain, and enhance the elasticity of blood vessels. This eliminates the fatigue of the brain and also enhances memory.

2. Matters needing attention in winter sports for the elderly

1. Knowing yourself is the prerequisite for choosing a sports method

Before starting to exercise, you should have a clear understanding of your physical activity level and health status. Its purpose is to: reduce the occurrence of sports injuries or other adverse events, such as skeletal muscle strain, falls, or cardiovascular problems; after identifying medical problems, consider the safety and maximum benefits of exercise for the elderly, and appropriately modify the exercise program; Determine the functional limitations that may be involved in the exercise plan, such as being able to lift 80 pounds at the age of 80. This type of exercise is not suitable for the general public to follow suit.
Exercise promotes health and scientifically avoids injuries. This is the premise that the elderly should follow when exercising.

 

2. The principles that the elderly should follow in winter sports

The older population has unique characteristics. Exercise should follow the principles of safety, effectiveness, individuation, systemic, feasibility, specialization, gradual and orderly and periodic. For winter sports, due to the particularity of winter, such as cold weather, slippery environment, and changes in the body, the above principles should be followed, and you must not rush for quick success and exercise for the sake of sports.

3. Three warning points for winter sports for the elderly

①Safety tips to always consider before exercising: Warm-up: Warm-up for 5-10 minutes before exercising, including stretching and slow walking. ·Drink a little water properly during exercise, do not drink a lot. When exercising outdoors, evaluate whether the environment is safe, such as: traffic conditions, road conditions, weather conditions, etc. ·Clothing requirements: fiber fabric underwear, which is good for sweat absorption and perspiration; avoid rubber or plastic material jackets, these clothing will prevent perspiration and make the body overheat.

②Safety tips for when you need to stop exercising immediately: Pain or pressure in the chest, neck, shoulders, or arms. · Feeling dizzy or nauseous. ·Cold sweat. • Muscle cramps. · Acute pain in the feet, ankles and legs and other joints. · Slow down if you are out of breath. When exercising, the ideal state should be to be able to talk freely, not to be out of breath.

③The following conditions are not suitable for exercise: Do not do strenuous exercise within 2 hours after a big meal. ·Do not exercise when you have fever and/or muscle pain. ·If the systolic blood pressure is greater than 200mmHg  and the diastolic blood pressure is greater than 100mmHg, please do not exercise. ·If your resting heart rate is greater than 120 beats/min, please do not exercise. ·If the exercise joints (such as knee joints and ankles) are red, swollen, hot, and painful, please do not exercise. ・Stop exercising if joints are painful or swollen. If discomfort persists, seek medical evaluation. · If some new symptoms appear, please refrain from exercising. If discomfort persists, seek medical evaluation.

3. Winter sports suitable for the elderly

1. Aerobic exercise

Also known as endurance sports, it refers to sports that can breathe evenly during exercise, such as walking, cycling, slow dancing, etc. Moderate intensity refers to maintaining a heart rate between 120-150 beats per minute during exercise.
Pay attention when exercising: ① pay special attention to the road conditions, avoid falls, and exercise with indoor equipment if possible;

② elderly people with underlying cardiopulmonary diseases should lower the standard and remember when to stop exercising.

2. Resistance exercise

Also known as muscle strength exercise, it refers to the movement of using muscles to resist resistance, move objects or control objects during exercise. The exercise of the elderly against their own body weight is actually a simple and effective resistance exercise, which means that proper housework can also serve the purpose of resistance exercise. In addition, introduce a few simple movements: stand up and sit down repeatedly in front of the dining chair; lie on your back, straighten your knees, and raise your thighs repeatedly; dumbbells (or bottles with a certain amount of water or sand) , do the average speed of the upper limbs.
Pay attention to winter sports: ①Patients with joint diseases should appropriately reduce the weight-bearing activities of the diseased joints, warm up before exercising, and remember when to stop exercising; Warmth and perspiration of clothing.

3. Exercises that enhance balance and prevent falls

Refers to sports that maintain body control during static or dynamic movements, such as striding, walking on a gentle slope, stepping up and down steps repeatedly, standing on heels, standing on toes, etc.
Pay attention to winter sports: ① Be alert to falls during exercise; ② Elderly people with poor exercise ability must exercise under the protection of their family members.

As for the intensity of exercise, you can follow the "Global Recommendations on Physical Activity for Health" issued by the World Health Organization:
1. The elderly should complete at least 150 minutes of moderate-intensity aerobic activity per week, or at least 75 minutes of vigorous-intensity aerobic activity per week, or a combination of moderate and relatively light activities. 2. Aerobic activity every time It should last at least 10 minutes.

3. The elderly with poor mobility should have at least 3 days a week to enhance balance and prevent falls.

4. At least 2 days a week should participate in activities that increase muscle strength involving large muscle groups.

5. Elderly people who cannot complete the recommended amount of physical activity due to health reasons should do as much activity as their abilities and conditions allow.

4. Warm Reminders to Winter Sports for the Elderly

• 1. A clear understanding of the elderly's body is the prerequisite for choosing a suitable exercise. Let regular physical examination, professional doctor's guidance, and regular medical follow-up escort your exercise.
• 2. Although we are mostly talking about winter sports today, the sports of the elderly must follow the principle of perennial and step-by-step. If this popular science has ignited your enthusiasm for sports, don't rush for quick success.
• 3. Knowing when to stop exercising is more important than how to start exercising. Scientifically listen to your body's response during exercise, and don't be overjoyed.
• 4. Exercise is therapy, but exercise should be a part of life. The aerobic exercise, resistance exercise, and balance exercise mentioned in this article are actually ubiquitous in your life. Avoid injuries scientifically, enjoy life, and let sports add luster to your old life.
• 5. In the post-epidemic era, the elderly may face more health challenges. Your body wants you to move, your family wants you to move, society wants you to move, and we hope to face challenges with you.

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