How to do exercise at home during the epidemic prevention period? Several sports are especially suitable for the elderly

The epidemic has been repeated, and wearing masks, staying at home, nucleic acid testing, etc. seems to have become the norm of life. During this period of not being able to travel at will, exercise at home has become a good choice for spending time and maintaining health.

Recently, sports live broadcasts have become even more popular. Many residents follow the anchor to check in every day. Today, Xiaojiu will talk about how to do sports at home during the epidemic prevention period? What to watch out for?

1. The study found that 30 minutes of exercise can increase the anti-cancer components in the blood

In 2022, a study published in the International Journal of Cancer showed that moderate-intensity aerobic exercise several times a week will release more beneficial anti-cancer component molecules (such as IL-6 ) in the body. Factors can promote the repair of human DNA and slow the growth of cancer cells.

The study selected 16 male volunteers aged 50-80 with lifestyle factors at high risk for bowel cancer and collected blood three times at the start, after 30 minutes of moderate-intensity indoor cycling, and without exercise sample. Among them, IL-6 in the blood after exercise will increase significantly.

After the samples were processed and added to colorectal cancer cells grown in the laboratory, it was found that serum obtained from the exercised samples slowed cancer cell proliferation compared with non-exercise serum.

2. How do the elderly move during the epidemic? Several sports are especially suitable for

During the epidemic, most people are isolated at home, and exercise is also very important at this time. So how should the elderly move during the epidemic?

The World Health Organization recommends that the average adult should do 150-300 minutes of moderate-intensity aerobic exercise per week, or at least 75-150 minutes of high-intensity aerobic exercise.

In order to ensure the safety of exercise, it is recommended to warm up before exercise. It is recommended to perform low-intensity training exercises such as leg lifts, jumps, and supports for 5-10 minutes before exercise, and the heart rate should be kept at 50%-60% of the maximum heart rate ( Maximum exercise heart rate = 220 beats/min - age).

It is also very important to choose the right sports. So, which sports are suitable for the elderly? A 2021 International Guidelines on Exercise for Older Persons provides relevant advice.

Exercise for the elderly should include a variety of exercises: aerobic, strength, balance training, etc.

1. Balance training

Such as standing on one foot, Tai Chi, standing on tiptoes, ballet movements, etc. are all forms of balance training. It is recommended that the elderly be 1-7 times a week, 1-2 groups each time.

2. Aerobic exercise

Forms such as stair climbing, cycling, swimming, jogging, dancing, and horizontal cycling are all aerobic exercises. It is recommended that the elderly do 3-7 times a week, 20-60 minutes each time, using from less to more. Exercise intensity, gradually increase the amount of exercise.

3. Resistance training

Bench press, exercise grip strength, squat, etc. are all forms of resistance training. It is recommended to do 1-3 times a week, 1-3 groups of major muscle group movements each time, each group of movements is repeated 8-12 times, and gradually strengthen from low intensity , Take a proper rest in the middle, about 1-3 minutes.

The amount of exercise varies from person to person, so you must choose the appropriate amount of exercise according to your own physique. If you experience some abnormal discomfort such as chest tightness, chest pain, dizziness, etc. during exercise, it is best to stop in time , and investigate the cause in time to see a doctor.

If you want to reduce body fat and visceral fat, the exercise program can be matched with: aerobic (3-7 days per week) or resistance exercise (3 days per week).

If you want to increase muscle and function, the exercise program can be combined with: resistance exercise (3 days a week);

If you want to increase bone mass and bone density, the exercise program can be combined: resistance exercise (3 days a week), balance training (7 days a week).

3. Improper exercise and injury to the body, what should I do when the 5 common injuries occur?

What should be vigilant is the correct way of exercise, which is beneficial to the body. Improper exercise may hurt the body. Once the exercise is improper, it may cause the following types of injuries. You must learn the correct way to deal with it.

1. Scratches

The skin surface is broken, free of visible dirt or with visible dirt. If the scratch is not obvious and there is no obvious dirt on the surface, you can use a cotton swab dipped in iodophor to wipe it. If there is dirt on the surface, it is recommended to go to the hospital for thorough cleaning, disinfection and bandaging.

2. Soft tissue contusion

Mild soft-tissue contusions show swelling and pain at the impact site, while severe contusions show symptoms such as skin bruising and purple, and obvious soft-tissue swelling.

If soft tissue contusion occurs, stop exercising immediately, apply ice to the swollen area, and change to hot compress after 48 hours to promote the absorption of swelling and congestion.

3. Muscle strain

Obvious muscle pain, intermuscular hematoma, loss of exercise ability and other symptoms, once these symptoms appear, stop exercising in time, apply ice compress, and raise the affected area to rest.

4. Waist sprain

After improper exercise leads to a sprained waist, it is recommended to lie on your back on a hard mattress, put a pillow on your waist, and apply cold and then hot compresses.

5. Dislocation, fracture

If the upper and lower bone ends of the knuckles are dislocated, the movement must be stopped in time. It is best to call 120 for treatment by a professional doctor.

In the event of a fracture, keep lying still and wait for professional first aid treatment, and do not move around until the professional arrives.

Appropriate exercise has been proven to reduce the proliferation of cancer cells and play a certain role in anti-cancer, but for the elderly, we must choose the exercise that suits them. We must know that improper exercise will hurt the body.

References:

[1] The latest research confirms that exercise can really fight cancer! .Health Times.2022-04-29

[2] Working from home is more prone to depression, what should I do? .Tencent Medical Code.2022-03-20

[3] How should the elderly exercise? Recommended by international guidelines. Fuwai said the heart. 2021-08-23

[4] Exercise has a "most decompression time"! Data of 1.2 million people in the "Lancet" sub-journal draws conclusions. Life Times. 2020-11-11

Reproduction is prohibited without the author's permission