It is best for the elderly to do more leg exercises in spring
Author: Xie Guizhen
spring, after a winter living in the elderly, to outdoor activities more, at this time, the best to move legs, to prevent legs old.
the old saying goes: the old legs are old. According to the study, when people go to middle age, the leg muscles begin to decrease, bone gradually loosening, softening, resilience and resilience. At this time, if you think you are strong and do not pay attention to exercise, many of your important organs will accelerate to degenerate, and the aging will soon come. Legs are always old pioneers for three reasons:
first, old legs are related to sensory nerves and motor nerves. In particular, the accuracy and speed of seniors' transmission of their legs to the brain and the transmission of instructions from the brain to the legs are decreasing.
Second, the leg is far away from the upper limb from the heart, and it is more difficult to return the heart due to gravity. When the age increases, the elasticity of blood vessels decreases, and it is easy to have bad circulation, so the leg is more difficult to eliminate than the fatigue of the arm.
Third, in comparison with the muscles of the legs and arms, it is obvious that the muscles of the legs are much larger, so the maximum muscle strength of the leg is larger than the largest muscle strength of the upper limb. Therefore, if the upper and lower extremities bear the same load, the upper limbs may use more than 40% of the big muscle strength, and the lower limb is less than 40%. It is not difficult to understand that the leg muscles are senescent first.
other cardiology experts believe that people with tight leg muscles must also have a strong heart. An old man who walks steadily and walks like a wind must be a birthday star. People to old age, the hair becomes white, skin relaxation, deafness and eye flowers, which can only explain the local changes in the body's internal organs and organs, can not predict the length of life, and the leg muscles are the important symbol of healthy longevity. Therefore, people should try their best to increase their legs and feet and keep their legs and feet strong. The following methods are provided for reference:
dry cleaning legs are gradually taken from the root of the thigh to the foot and ankle, and then more than ten times from the foot and ankle. Several times a day, it can prevent the varicose veins, edema, and muscle atrophy of the lower limbs.
knead your legs into a fist, put it on both sides of the leg, rotate and knead for dozens of times and knead the leg in bed before rolling, which can promote the blood flow in the lower limbs and enhance the strength of the leg muscles.
twist knees and legs together and fold knees, squat, hands in knees, knead in clockwise and counter clockwise directions for dozens of times. This method can dredge blood vessels and treat lower limb weakness and knee joint disease.
sitting on the bed and practicing two leg exercises or swinging up and down can strengthen the lower extremity joint muscles.
warm feet and common saying, warm feet cool brain, warm foot is to keep feet warm, every night with hot water feet, can make whole body blood flow.