Image source Visual China
Today is Father's Day, not long ago an A4 paper brush burst the circle of friends, and the content it showed made many netizens cry ↓
If we calculate our lives according to the average age of 75 years, life is only a short 900 months. If you draw a 30×30 table, an A4 piece of paper is enough. If you scribble a lattice every month, then the whole life is on this piece of paper.
When your parents are alive, let's say your parents are on average fifty years old, and the life they've already walked is like this—
If you see your parents every day, you can spend so much time with them.
If you see each other twice a month, you'll have so much time to spend with them—
If you and your parents see each other once a year, you have so much time left to spend with each other.
Netizens were stunned: the quantified life was so short!
Wanderers outside, when Father's Day is coming, are you really aware of what they need when you are not around? Presumably, no matter how expensive and high-end gifts are, they are not as important as their physical well-being.
Well, did you know that falls seriously endanger the health and quality of life of the elderly, and are also one of the main causes of accidental injuries and deaths in the elderly. According to the Beijing Elderly Fall Survey, the incidence of falls in the elderly over 60 years old is 15.6%, and it increases with age. Especially for those elderly people whose children are not around, if they are not found in time when an accident occurs, the consequences are unimaginable. Therefore, it is very important to do a good job in the prevention and care of falls in the elderly and reduce the fall of the elderly!
However, thousands of miles away from home, how to prevent the old father at home? According to the Beijing Municipal Center for Disease Control and Prevention, the elderly can take a variety of methods to prevent falls, and regular scientific exercise can effectively prevent falls and reduce the harm after falls. What exercise methods are used? The following is to recommend a set of anti-fall towel exercises for everyone -
Anti-fall towel exercise is a set of sports science experts developed by the Beijing Municipal Center for Disease Control and Prevention and the Xicheng District Sports Science Research Institute for the physical characteristics of the elderly a set of sports-medical integration of anti-fall fitness exercises, the exercise is suitable for 60-80 years old elderly people to use, after the soundtrack set of science and ornamentation in one, both exercise and show performance.
Compared with ordinary square dance, towel exercise age is highly targeted and reduces sudden and large-scale neck twisting, waist turning, hip rotation, lower waist and other actions that are not suitable for the elderly, while strengthening the lower limb strength and center of gravity change exercise, which can better prevent the occurrence of falls.
Hurry up and transfer it to your father and let them learn at home!
Section 1 Preparatory
Step 1: Stand naturally and hang a towel around your neck.
Step 2: Stand still and swing your arms naturally.
One left and one right is one exercise, 8 exercises.
Purpose: Warm up and prepare for the following exercises.
Section 2 Lunge forward
Step 1: Stand naturally, feet shoulder-width apart, hold a towel in your hands and look ahead.
Step 2: Take a step forward on the left leg and straighten your right leg backwards into a left lunge, while pushing the towel straight ahead with both hands.
Step 3: Retract the left leg, restore, change the right leg to practice lunge forward push, the movement is the same as the left side.
One left and one right is a practice, a total of 4 reduction exercises.
Purpose: To enhance the strength of the lower limbs, move the center of gravity back and forth, and improve the balance ability in motion.
Section 3: Crouch down on your knees
Step 1: Stand naturally, feet apart, slightly wider than your shoulders, with a towel in both hands behind your head, and look ahead.
Step 2: Squat on the knees so that the thighs are as parallel to the ground as possible (for those with injuries to the knee joint, the comfort is the same), the knee and the toes are in the same direction, and the knee vertical line does not exceed the tiptoes.
Step 3: Stand upright with your knees straight, and lift the towel just above your head to complete an exercise.
Repeat the practice 8 times to restore, the elderly can adjust the number of exercises according to their personal situation, squat amplitude.
Purpose: To enhance the strength of the lower limbs, move the center of gravity up and down, and improve the balance ability in motion.
Section 4 Lateral rotation
Step 1: Stand naturally, feet shoulder-width apart, and lift flat in front of the towel with both hands, at shoulder height.
Step 2: Slowly rotate the body to the left with the waist as the axis, and rotate the body to the right when the right muscle is felt stretching.
Step 3: The exercise on the right side is the same as the one on the left, except in the opposite direction.
One left and one right is one exercise, 4 exercises. After the movement practice is skilled, the rotation amplitude can be appropriately increased and the stretching time can be extended.
Section 5 Bend over sideways
Step 1: Stand naturally, feet shoulder-width apart, and place a towel just above your head.
Step 2: Bend your body to the left for comfort.
Step 3: When you feel the right muscle being stretched, restore the center position. This movement is practiced 4 times followed by a change of direction.
Step 4: The exercise on the right side is the same as on the left side, except in the opposite direction.
Revert after 4 times of practice.
Objective: Stretch the muscles of the waist, back and back of the thighs, smooth the joints, and improve the flexibility of the muscles.
vs 6 Bend forward
Step 2: Keep your back straight, straighten your knees, and slowly lean forward.
Step 3: Restore when you feel the muscles in the back and back of your legs stretched.
This movement is repeated 8 times and then restored.
Section 7: Extending the arm back
Step 1: Stand naturally, feet shoulder-width apart, and hold a towel in front of your abdomen.
Step 2: Shift the center of gravity to the left leg, extend the right leg to the front and back, and at the same time raise the towel with both hands and extend the arms backwards to restore.
Step 3: Shift the center of gravity to the right leg for the left leg exercise, the same movement.
One left and one right is a practice, and after 4 times of practice, it is restored.
Objective: To strengthen the lower limbs and stretch the trunk muscles. Improve the body's ability to balance by practicing moving the center of gravity.
Section 8 Single-legged independence
Step 2: Shift the center of gravity to the right leg, bend the knee and lift the left leg, while holding the towel in both arms and falling forward and down, and the towel gently touches the left thigh.
Step 3: Fall your left leg to the ground and lift your arms up.
Step 4: Shift the center of gravity to the left leg, switch to the right side of the exercise, the same movement.
Purpose: To enhance the strength of the lower limbs and improve the balance of the human body by practicing moving the center of gravity.
Section 9 Relaxation
Step 1: Stand naturally, with your feet apart and a towel hanging around your neck.
Step 2: The arms swing naturally, and at the same time, the legs are raised in the positive direction to relax, and the left and right legs are restored once.
Step 3: Continue to swing your arms and relax your legs sideways, once on each side of your legs.
Repeat the relaxation exercise twice, restore.
Purpose: To adjust breathing, relax muscles, end exercises.
Beijing News reporter Wang Lu Editor Yue Qingxiu Proofreader Li Shihui
Image source Beijing Municipal Center for Disease Control and Prevention