Aunt Li, 67, is a retired nurse who is always thinking about exercising after retirement.
Half a year ago, she saw a health article from the circle of friends, claiming that insisting on tiptoeing 100 times a day can activate the meridians, strengthen muscles and bones, so she believed it and began to exercise on tiptoe every day.
At first, Aunt Li felt quite relaxed, but gradually, she began to feel dizzy and had difficulty breathing, but she didn't care and still insisted on exercising. Until one morning, Aunt Li suddenly fainted and was sent to the hospital for rescue.
The doctor diagnosed that Aunt Li had acute cerebral infarction complicated by cerebral edema and was in a very critical condition.
Faced with the anxious questions of the family, the doctor sighed and said: "Ms. Li's cerebral infarction is inseparable from her high-intensity tiptoe exercise every day. The elderly have poor vascular elasticity and long-term tiptoeing, which will lead to a sudden rise in blood pressure, induce cardiovascular and cerebrovascular accidents such as cerebral infarction, and she also has a history of chronic diseases such as hypertension and hyperlipidemia, which is even worse. "
Aunt Li's family was shocked: "However, my mother has always thought that tiptoeing will help strengthen her body and keep her going." Is this wrong?"
The doctor explained: "Moderate tiptoe exercise is still beneficial, it can strengthen the calf muscles and improve the venous return of the lower limbs, but the key is to grasp the "degree", especially the elderly and patients with chronic diseases.
Like your mother, she tiptoes at high intensity and on a large scale every day, which has too much impact on the blood vessels, and has committed a taboo in exercise. In addition, there is no warm-up before exercise and no rest during exercise, which is more likely to induce accidents. "
The family realized, but it was too late. In the end, Aunt Li still failed to rescue due to complications and passed away forever.
Aunt Li's misfortune is a wake-up call for everyone: health exercises, especially for the elderly, must vary from person to person and step by step.
After all, everyone's physical condition is different, and their tolerance is also different. Blindly pursuing a "one-size-fits-all" health regimen will only backfire and even lead to tragedy.
In fact, the first mistake Aunt Li made was the lack of exercise assessment. For the elderly, exercise prescriptions need to be personalized, taking into account factors such as their age, physical fitness, and chronic disease status.
Cardiovascular diseases such as hypertension and arteriosclerosis are themselves contraindications to strenuous exercise. Indiscriminately increasing the intensity of your workout is tantamount to dancing on thin ice.
Secondly, Aunt Li lacks scientific understanding of tiptoe exercises. She only knew that tiptoe was beneficial, but she didn't understand the truth of overdoing it.
Moderate tiptoeing can improve blood circulation in the lower limbs, but excessive tiptoeing will aggravate the venous pressure of the lower limbs and induce problems such as varicose veins. At the same time, prolonged tiptoeing can also cause excessive stretching of the plantar fascia, causing heel pain.
In addition, there are also problems with Aunt Li's way of exercising. She insists on high-intensity tiptoe every day, but never pays attention to warm-up and rest, which is very dangerous.
Before any exercise, there should be 5-10 minutes of preparatory activities to wake up the muscles and avoid sports injuries, and once there is dizziness, shortness of breath and other discomforts, it is necessary to stop exercising immediately, do not brace hard.
It can be seen that the exercise of the elderly should be slow rather than urgent, soft rather than rigid. Compared with strenuous exercise, low-intensity, aerobic exercises such as tai chi, yoga, and brisk walking are more suitable for the elderly.
This kind of exercise is not only moderate in intensity, but also gentle in action, and pays more attention to the control of breathing and heart rate, which can not only strengthen the body, but also avoid sports injuries.
In addition, the elderly should also pay attention to the time and conditions, the summer is hot, to avoid the high temperature period, and the winter is cold, pay attention to keep warm and non-slip.
At the same time, the diet should also be matched, it is not advisable to eat within 2 hours after exercise, and water and electrolytes should be properly replenished when the amount of exercise increases.
In short, the exercise of the elderly should not only pay attention to the method, but also grasp the scale, any health secrets, should be established on the basis of "safety first, step by step".
We must treat health with a scientific attitude, eliminate the false and retain the true, and refuse to blindly follow. Only in this way can we gain health in sports, instead of being like Aunt Li, who is bleeding from her head.
Instead of blindly pursuing "quick-acting secret recipes", it is better to develop good living habits in a down-to-earth manner. Moderate exercise, a balanced diet, and regular physical examinations may seem unremarkable, but they are the only way to live a long and healthy life.
Let's learn from Aunt Li's tragedy and use reason and wisdom to take care of our bodies, so that both young and old people can live a healthy and happy life.