When walking in the park, it is not uncommon to see some elderly friends doing various exercises. Some people dangled on the horizontal bar with their necks hung, and some people hit back and forth with their backs against the trees. These workouts seem to be quite interesting, and even a bit of "show off".
However, seemingly innocuous activities can pose significant health risks for the elderly. So why are these common workouts in the park not suitable for the elderly?
1. Hanging neck exercise: potential risks of the cervical spine
A rather "eye-catching" hanging neck workout in the park. This workout looks quite scary, and the elderly hang their necks on the horizontal bars and their feet are dangling in the air, which makes people feel frightened. The principle of this exercise is to traction the cervical spine, which theoretically can relieve the symptoms of cervical spondylosis.
But the problem is that cervical traction is not something that can be done casually. It focuses on angle, strength and time, which must be carried out under the guidance of professionals according to the condition of the individual's cervical spine.
But in the park, which of these elements can be controlled? The result is often that the cervical spine of the elderly may become unstable, dislocated, or even damage to the spinal cord due to excessive traction. In this case, the slightest carelessness can have unimaginable consequences.
2. Hitting a big tree exercise: misunderstandings and hazards
Let's talk about the workout of hitting the big tree. This way of exercising sounds a bit confusing, some elderly people swear that hitting trees can cure all kinds of diseases, and some people even believe that hitting different trees can cure different diseases.
First of all, there is indeed a medical method to cure a disease by stimulating acupuncture points, but it has to be precise to the point, and it is not something that can be effective by just hitting a tree.
Moreover, the impact on the spine is quite large, especially for those elderly friends who already have cervical and lumbar spine diseases, it is simply worse.
Not to mention, the elderly often have cardiovascular diseases, and if such a collision causes vascular plaque to fall off, it is a small life.
3. Upside-down exercise: cardiovascular and nervous system threats
Upside-down workouts, also known as handstand workouts, are quite popular among some older people. It is through an inverted posture, using the effect of gravity, to traction the human body, which seems to be able to relieve low back pain, and some people even believe that it can "rejuvenate". However, this type of exercise carries a lot of risks for the elderly.
First, inversion causes blood flow from the body to the brain, and in people with high blood pressure, this sudden change in blood flow can cause a brain hemorrhage or rupture of a blood vessel in the brain.
According to a study in the Chinese Journal of Multi-Organ Diseases in the Elderly, a sharp increase in blood pressure in the brain when the elderly perform upside-down exercises is a potential cause of cerebrovascular accidents.
Inversion can also be taxing on the heart, especially for older people who already have a history of heart disease, and the stress on the heart can trigger angina or even myocardial infarction.
A paper published in the Journal of Cardiology states that the increased workload of the heart when upside down can cause irreversible heart damage in older people with cardiac insufficiency.
Hanging upside down is also a test for the nervous system. During a handstand, the nerves in the cervical spine and back may be compressed due to improper posture, leading to neuralgia or other complications.
A study on cervical spondylosis in the Journal of Neurology pointed out that inversion may exacerbate the symptoms of patients with cervical spondylosis and even cause nerve root damage.
4. Crawling exercise: the hidden danger of joint injury
Crawling exercises, which mimic the movements of a baby crawling, are a common form of exercise. Some older people believe that crawling strengthens muscles, improves joint mobility, and even helps restore brain function. However, this type of exercise is not a safe exercise method for the joints of the elderly.
When crawling, the knee and hip joints are subjected to several times more stress than when walking upright. For the elderly, the articular cartilage has begun to degenerate, and a lot of crawling can accelerate the wear and tear of the articular cartilage, increasing the risk of osteoarthritis.
According to an article in the Journal of Arthritis and Rheumatology, improper crawling exercises can lead to further degeneration of the cartilage layer of the joints, exacerbating joint pain.
Crawling can also cause damage to the lumbar spine. During the crawling process, the lumbar spine needs to maintain a certain degree of curvature, which may cause a herniated disc or aggravate the original low back pain for the elderly who have already had damage to the lumbar intervertebral disc.
Studies in the Journal of Spine Surgery have shown that uneven distribution of pressure on lumbar discs in an incorrect crawling position can lead to further damage to the discs.
When considering exercise options, older adults should pay more attention to safety and fit. While exercise is essential for maintaining good health, it's wise to choose the right exercise and avoid sports that don't suit your physical condition.
For older people, aerobic exercise such as walking, swimming, or tai chi may be a more appropriate option. At the same time, before doing any kind of exercise, it is best to consult a doctor or professional fitness instructor to develop a reasonable exercise plan according to the individual's health condition.
5. Training misunderstandings
Weight training, such as weightlifting and dumbbells, is often considered an effective way to build muscle strength and improve bone density. While moderate gravity training has its positive side for young and middle-aged people, it can be a hidden risk for older adults, especially those with osteoporosis.
According to the Journal of Geriatrics and Health, older adults with osteoporosis have a significantly increased risk of fractures when they perform gravity training.
Osteoporosis causes bones to be brittle, which can lead to fractures if you are not careful, especially when using heavy equipment, which can put much more stress on the bones than they can handle.
High-intensity interval training (HIIT) is favored by many fitness enthusiasts due to its advantage of burning a large number of calories in a short period of time.
However, for older adults, especially those with heart disease or who have not exercised regularly, this strenuous form of exercise can be a heavy burden on the heart.
A study published in the journal Advances in Cardiology showed that when unadapted older adults did high-intensity exercise, the heart's stress response was pronounced, which could lead to arrhythmias and even cardiac events.
Therefore, for older adults with cardiac insufficiency or at risk of heart disease, high-intensity interval training is not an ideal exercise option.
6. Exercise suggestions: a safe and reasonable way to fitness
For most seniors, gentle aerobic exercises such as brisk walking, swimming, tai chi, etc., can not only improve cardiopulmonary fitness, but also improve muscle strength and balance while reducing stress on the joints. These types of exercise put relatively little stress on the heart and are less likely to cause damage to the joints and muscles.
In addition, older adults should warm up well before engaging in any form of exercise to prepare their muscles and joints and reduce the risk of sports injuries.
At the same time, a single type of exercise should be avoided and a variety of exercise programs should be adopted to ensure the full development of all body functions and avoid injuries caused by overuse of one part of the body.
summary
While pursuing health, the elderly should pay more attention to the choice of exercise methods and avoid those sports that may cause harm to the body.
By consulting with professionals and developing a personalized exercise plan, seniors can enjoy exercise while ensuring their physical safety and health.