10 healthy habits! getting ready for adulthood

 60 years previous, cultivate 10 healthy habits! getting ready for adulthood

With the development of living standards, health has become our most involved topic. what's healthy food? the way to forestall diseases within the body? This has become the main target of everyone's attention. People's Health Network launched the "Jintai Health Garden" column to require stock of the healthiest modus vivendi for you and take you into the health garden. 60 years previous, cultivate 10 healthy habits

Professor Dana King, chair of the Department of family practice at WV University within the us, instructed that as you approach sixty, you must develop ten habits to organize for a healthy adulthood. 1. get a combine of excellent quality sneakers. King of Great Britain Rosenblatt, founding father of the yankee "Elderly Care" web site, instructed that aged friends will begin walking initial, and it's best to shop for a combine of sneakers designed for walking before exertion. you'll be able to typically place your sneakers at the doorstep to prompt yourself to exercise frequently. 2. Exercise balance ability and avoid falling. the simplest thanks to avoid falls is to keep up a decent sense of balance. 3. Upgrade breakfast to enhance nutrition. The morning is tight once reaching to work, and lots of folks usually make out with breakfast. when retirement, there's many time, thus you would possibly yet upgrade your breakfast. it's suggested to extend the proportion of contemporary seasonal fruits, or drink potable by yourself, to extend the intake of vitamins, minerals and dietary fiber. Breakfast ought to conjointly increase supermolecule intake, and super molecule powder are often more to exploit, soy milk, and vegetable milk carefully. typically listen to strictly management the intake of salt, sugar and fat, eat less desserts, and replace sweet effervescent drinks with sugar-free soda. 4. follow meditation and learn to decompress. old and aged folks should not decompress through unhealthy lifestyles like gula, smoking, and drinking. they must realize a healthy decompression methodology that suits them. 5. Resistance coaching to create muscle. Regular resistance coaching, like strength exercises with body weights, barbells, dumbbells, combination machines, etc., will facilitate increase muscle strength.

6. Do a lot of ground contact exercises. it's suggested that the aged usually do "kneel-sit-stand" exercises on the ground, which might improve leg muscle strength and joint flexibility. 7. Challenge your speed. A British study found that those that participated in racket-holding sports like court game, Ping-Pong, and lawn tennis had the longest lifetime, as a result of these sports will comprehensively enhance the body's metabolic process tolerance, strength, speed, coordination, flexibility, balance, and sensitivity. At an equivalent time, shooting sports even have powerful social functions and area unit extremely attention-grabbing, creating it easier for folks to stay to sports for an extended time. 8. Be assured. "When long-faced with setbacks, folks ought to trust themselves most." this is often the insight of 71-year-old author Sharon bargainer when receiving psychotherapy. "People conjointly choose to surround themselves with assured folks," she said. 9. Set and achieve goals. create an idea that's meaningful to you and achieve your goals. 10. unendingly improve yourself. because the voice communication goes, live to adulthood to be told. The aged exercise, watch out for 10 mistakes 1. while contradance hurts knees. Square dancing isn't the longer the higher, the problem isn't the upper the higher, the correct management of the time and exercise intensity is helpful to shield the knee. don't dance for quite one hour on every occasion, and your body ought to sweat slightly. 2. mounting the wall and throwing the shoulder will simply cause tearing of the anatomical structure. When the aged area unit exertion within the community, they prefer to do some lifting oft, together with shoulder turns within the high bar or rings, baseball pitching, anaerobic exercise snatch, shoulder swing, and wall mounting. In fact, these increase the load on the articulation humeral, inflicting or exacerbating the tear of the anatomical structure. 3. "Swallow flying", sit-ups hurt the disk. Some aged folks can exercise the lower back muscles, the movement is termed "Yan'er Fei". "Swallow flying" could be a sensible exercise posture, however not essentially appropriate for the aged. because of the aging of joints and bone discs within the aged, there area unit issues like joint dysplasia and spinal pathology. extension can irritate the extrusion and collision of the joints, increase the strain of the neural arch, cause fractures, and create the channel narrower. additionally, sit-ups don't seem to be appropriate for the aged. 4. High-intensity, high-difficulty exercise raises vital sign. Some aged folks feel that the larger the exercise intensity and therefore the larger the number of exercise, the a lot of helpful to health, thus on bring home the bacon the aim of exercise. However, explosive exercise will cause magnified vital sign, magnified pulse, and cardiac muscle anemia and drive. Exercise is concerning persistence, not speed and intensity. 5. mounting stairs and mountain climbing exercises increase joint harm. In the town, mounting stairs is listed as associate degree exercise program for several aged folks. In fact, within the method of mounting stairs, the pressure on the knee will increase considerably. Mountaineering could be a high-incidence project of knee injury. the same as mounting stairs, it's conjointly simple to wreck the knee. once downhill a mountain, the impact force on the knee is like five to eight times its own weight, that aggravates the harm to the sesamoid bone animal tissue surface and therefore the cartilage.

6. Head and neck rotation exercises are prone to accidents. 

Many elderly people often do head and neck rotation exercises, thinking that this is good for the cervical spine and also helps relieve neck and shoulder pain. However, if the elderly suffer from severe arteriosclerosis, or even carotid plaque formation, the head and neck are violently twisted, and dizziness, nausea, vomiting, and even falls may occur.

7. "Hot compress" will be more swollen after sports injury.

Unscientific exercise or physical incoordination may lead to ankle sprains in the elderly, and local tissue will be painful and swollen. Some elderly people will immediately use the "hot compress" method, believing that it can promote blood circulation and speed up recovery.

It should be reminded that after a sports injury (such as an ankle sprain), the correct way to deal with it is to apply cold compresses (such as ice cubes, ice towels) within 24 hours of the injury to reduce the temperature in the injured tissue, so that the capillaries are contracted and reduced. Bleeding and exudation are beneficial to control the development of the disease; hyperthermia can be performed after 24 hours to accelerate local blood circulation, and achieve the effects of promoting blood circulation, dissipating blood stasis, reducing swelling and reducing pain.

8. It is easy to fall down when walking backwards.

It is often seen that uncles and aunts who exercise in the park in the morning especially like to walk backwards. As everyone knows, the balance, vision, and reaction ability of the elderly have declined, and accidents such as falls and bruises are very likely to occur when walking backwards.

9. Be careful of dizziness during morning exercise on an empty stomach.

Morning exercise on an empty stomach can be dangerous for older adults. After a night of sleep, my stomach is empty. Exercising for 1 to 2 hours without eating will lead to a calorie deficit, and coupled with physical exertion, it will cause insufficient blood supply to the brain, even for a short period of time, it will make people uncomfortable. The most common symptoms are dizziness, and in severe cases, palpitation, weak legs, and unsteady standing.

 10. Exercise can increase the burden on the heart.

The cardiopulmonary function of the elderly is reduced, and pneumothorax may occur due to alveolar rupture when holding your breath too hard. 

Holding your breath will also increase the burden on the heart, causing chest tightness and palpitations. In addition, due to the increased pressure in the thoracic cavity during breath holding, the blood return to the heart is reduced, resulting in insufficient blood supply to the brain, dizziness, and even fainting.