A Complete Guide to Physical Exercise for Senior Men: From Medical Examination Preparation to Running Posture and Ten Exercise Taboos
Elderly men must exercise scientifically, choosing suitable activities based on their individual circumstances and within their capabilities. Before starting any exercise program, a comprehensive physical examination at a hospital is essential to understand their health condition and determine the appropriate exercise intensity and intensity. Begin with low-intensity exercise and gradually increase the intensity. Maintain a regular lifestyle, exercise on time, and persevere. Always warm up thoroughly before each workout. Interval training is recommended for elderly men.
When ill, such as with a cold or fever, or when extremely fatigued, exercise should be suspended. Exercise should be done in a quiet, level location. Choose rhythmic, slow-paced exercises with low intensity, such as jogging, Tai Chi, or Qigong. Avoid inverted postures, holding your breath, and excessive bending or stooping. Maintain proper posture while jogging: keep your upper body upright, eyes looking forward, hands loosely clenched, elbows perpendicular to the ground, swinging naturally back and forth, breathing deeply and rhythmically in coordination with your steps. Use moderate strides, light steps, and relax all muscles.
Do not run too fast; maintain a steady pace. The intensity of exercise should not be excessive; aim for a pace where you feel comfortable, not breathless, and can still talk to your partner while running. If you experience shortness of breath, chest tightness, or dizziness during your run, immediately slow down; if the symptoms are severe, stop and rest immediately. After finishing your run, do not stop immediately; walk slowly for a distance and do some relaxation exercises. Contraindications for elderly men participating in physical exercise: 1. Avoid excessive exercise. 2. Avoid strenuous exercise. Strenuous exercise can easily trigger acute attacks of coronary heart disease, myocardial infarction, and other conditions.
3. Avoid overextension. Avoid performing exercises that excessively extend the spine while lying down or standing. 4. Avoid joint rotation. Rotation can easily injure joints, especially the shoulder joint. 5. Avoid excessive knee flexion. Avoid exercises where the knees are bent at an angle exceeding 45 degrees. 6. Avoid further injury. 7. Avoid exercising when ill. Stop exercising if you have the flu, pneumonia, or other illnesses. 8. Stop exercising if you feel unwell. Stop exercising immediately if you experience chest pain, palpitations, or difficulty breathing. 9. Avoid smoking and drinking alcohol. 10. Avoid improper bathing. Avoid bathing with excessively hot or cold water, as this can accelerate energy depletion.