Want to live long before "practicing leg"

According to reports, the old legs can prevent hip fracture robustness, since hip fractures cause various complications that up to 20% of patients have died within a year.

This is so that older persons to live a better quality of life, have a longer life, active leg exercise is extremely important.

Always remember to practise leg

Old legs to old, healthy human leg strength will grow older spontaneous regression.

If the leg weakness, joint stability will be affected, and it will certainly lower reactivity, it is easy to fall down. Young people may have nothing, they are likely to fracture, but also because of various reasons are more difficult to recover, even potentially life-threatening.

"Some people after fracture of lower limb, or long or short to stay in bed for a period of time, you do not pay attention to training legs.

"Sun Yat sen Memorial Hospital rehabilitation Director Professor Yan rail bin said, if you make more rehabilitative activities that can promote the affected bone healing, increase the stress. However, many older people afraid of the pain is not willing to activities, always on it. Bedridden will cause bedsore, urinary tract calculi, Hypostatic pneumonia, such as deep venous thrombosis, venous thromboembolic complications from the vascular wall fell back easily cause cerebral thrombosis. These complications may seriously affect the health of older people, or even life-threatening. Moreover, common in the elderly can also cause osteoporosis fracture healing slowly, after treatment in a timely manner or mistreatment also possible avascular necrosis.

In contrast, positive exercise, can increase muscle strength, promote blood circulation, increase agility and bone of the stress, you can promote metabolism, increase absorption, on the strengthening of the heart and lung function also has great benefits.

Because the movement of excitement, happiness and social interaction, but also motivate the elderly maintain an optimistic attitude, allowing the quality of life, life can be extended.

White-collar workers, Office hours to do the leg exercises

In General, the exercise as soon as possible, start young is ideal.

However, urban people are busy work. Yan rail bin that exercises to "respond" and "light", leisure time, you can do some exercise intensity of exercise such as swimming, climbing, golf, riding, etc. If the time and place restricted, then you can select different actions to exercise.

Desk hours long, often on a computer, can be stretched straight leg elevation, keep 10 seconds, then slow down to 5-8 repeats.

By bus you can do this action. If the space is small not suitable for lifting his leg, or you can just stand stretch the legs, then relax, repeating several times. "Raise your heels and then stretch legs better, every time you stay at 5-10 seconds. If you want to increase the exercise intensity, you can take single legstrut, take turns for doing the action "legs.

In the Office or home empty, slightly bigger movements.

There is a "closed loop" action is against the wall half squat, so that the front of the thigh muscles tensed, squatting posture in height can be replaced, depending on your situation, very suitable for the occasion. However, poor cardiac function squatting posture may occur unexpectedly, to avoid dangerous action.

The elderly, the most appropriate walking legs

And young people, the majority of older persons have a degenerative arthritis walk too much will wear joints, slopes, step, bike, play more easily lead to joint injuries.

Yan rail bin said that older people should select recurring, strength of aerobic exercises, such as jogging, swimming, boxing, etc, is not suitable in anaerobic conditions of sports or high intensity, high intensity training.

A man was not a project can do, is not the same kind of project is suitable for all elderly people.

Like cardiac function in patients with weak of will not stand for breath-hold, because of possible coronary occlusion or even recommended that hit large infarction boxing, hurry up, or slow. Diabetes, hypertension, coronary heart disease patients to control the conditions under the premise of the movement, otherwise slightly careless there lives.

Many elderly people think stroll is also a way to exercise, or actually.

Experts said the stroll will promote consumption, to exercise the best fitness muscle strength. 45 minutes per day, including preparing activities for 5-10 minutes, 20-30 minutes, relax and finishing 5-10 minutes walk from to gradually accelerate to soon, then gradually slow down. This is the most ideal method of training.

Reminder

A moderate amount of exercise to

To exercise the body slightly sweating, shortness of breath, respiratory heart beat a little faster should sweat, severe breathing and the sight of all exercises beyond the limits of physical endurance.

If you have several pulse, heart rate during exercise maximum should not exceed 170-age. Campaign appetite, sleep, aches are exercise excessive reactions, it is necessary to pay attention to good rest and timely adjustment of exercise.

(Practice editing: wangjia Wei)