Walking is a common practice for the elderly. Seemingly very simple, in fact, a university asked, the elderly are in different physical conditions, the choice of walking methods should also be slightly different. According to personal circumstances, choosing different methods, time and exercise capacity can make exercise more targeted.
Infirm elderly columnar crutches. The frail elderly have poor balance and unstable center of gravity. They may fall when they are careless when walking. Especially when walking in the evening, it is better to have a support to keep the body balanced, such as sticking a crutch. In this way, when walking, the arm can be thrown off by a large margin, the pace is greater, and the speed of walking is preferably from slow to fast, so that the body and organs are involved in the movement to promote metabolism. Walking sticks are 250-350 grams, stainless steel is good, in the hands there is a sense of calm and not too heavy, strong and not easily deformed. The bottom of the crutch must have rubber to increase its friction with the ground. The height of the crutch should vary from person to person. The upper edge is preferably flush with the umbilicus or the umbilicus. Daily walking time is adjusted according to the physical force of the day, up to two times, 30-45 minutes each time. Osteoporotic old people are more likely to fall and it is better to use crutches.
Fatty old man extended distance. It is advisable for the elderly to walk for a long distance and extend the walking time to about an hour and a half. Two walks per day are guaranteed. This will not only help to consume excess calories in the body, but also promote blood circulation and metabolism, and improve the function of the heart. The rhythm of the walk should not be too fast, you can combine the speed, start to mainly use the heel to the ground, walk for 4 minutes in a relaxed state, speed to keep walking in two steps per second, then change to lameness walk, walk 5 minutes faster, so repeated Alternately, relax again and walk normally for a while. In addition, under the premise of ensuring safety, the pace should be appropriately increased, and the thighs and buttocks should be used more forcefully to consume more calories.
Don't choose high blood pressure in the morning. When elderly people with poor cardiovascular or high blood pressure take a walk, do not carry their hands or squat their backs. It is best to raise their heads with their chests up, try their full soles on their feet, and slightly lower their abdomen to naturally swing their arms so as not to oppress the chest and affect the normal function of the heart. The pace should be moderate to slow. Do not be too rushed to avoid high blood pressure. In addition, in the morning, the elderly have the highest blood pressure in the morning and are relatively stable in the evening. Therefore, it is best to take a walk after dinner.
The risk of coronary heart disease is slower. Elderly people suffering from coronary heart disease should pay more attention to heart rate. The proper heart rate for walking is no more than "170-age" per minute. For example, a 65-year-old man with 170 minus 65 equals 105, and his heart rate when walking should be maintained at around 105, with a maximum of 125 beats/minute. Therefore, the elderly who suffer from coronary heart disease must be slow to walk, so as to avoid arrhythmia. When sweating during exercise and breathing smoothly, you can achieve good results. It is advisable to go hand in hand and carry medication with you to prevent a critical situation.
Diabetes can not be hungry. Taking a hungry belly can easily lead to hypoglycemia, and it is best for people with diabetes to walk 30 minutes or 1 hour after a meal. In addition, should not be too urgent should be relaxed, should walk at the usual pace, one second or two seconds, three steps can be to the body heat, slightly sweating is appropriate, each taking a 15-40 minutes, every day 1-2 Times.
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