體育鍛(duan)煉(lian)是老(lao)(lao)人養生的(de)一種方式，但是不管在哪里進行都要有(you)著好的(de)心態(tai)，不要早、不要比、不要餓(e)，具體是怎么樣的(de)，下面大道家園天(tian)然養生專(zhuan)家為(wei)您(nin)介紹，通過了解(jie)以(yi)后，相信能夠幫助老(lao)(lao)年人更好的(de)進行鍛(duan)煉(lian)，不會(hui)有(you)錯誤(wu)的(de)鍛(duan)煉(lian)而出(chu)現一些小的(de)問題。
不(bu)(bu)(bu)要早(zao)：早(zao)晨鍛(duan)(duan)煉(lian)(lian)很好(hao)(hao)，但是不(bu)(bu)(bu)要太(tai)早(zao)了，因(yin)為早(zao)晨的(de)氣溫(wen)相對較低，鍛(duan)(duan)煉(lian)(lian)的(de)時(shi)(shi)候(hou)要注(zhu)意溫(wen)差，室(shi)內(nei)溫(wen)度和室(shi)外的(de)溫(wen)度不(bu)(bu)(bu)一樣，如(ru)果直接出(chu)去(qu)會感冒的(de)，所以在(zai)早(zao)晨的(de)時(shi)(shi)候(hou)盡量等太(tai)陽(yang)升(sheng)起的(de)時(shi)(shi)候(hou)在(zai)出(chu)去(qu)鍛(duan)(duan)煉(lian)(lian)，并且在(zai)出(chu)門前做好(hao)(hao)熱身的(de)動作，這樣就(jiu)不(bu)(bu)(bu)會驟(zou)然受冷(leng)(leng)傷(shang)風(feng)感冒了，不(bu)(bu)(bu)要貿然行事，覺得天(tian)氣沒事就(jiu)直接出(chu)去(qu)，有(you)時(shi)(shi)候(hou)太(tai)冷(leng)(leng)的(de)天(tian)氣會讓肌肉(rou)收縮，鍛(duan)(duan)煉(lian)(lian)效果也(ye)不(bu)(bu)(bu)好(hao)(hao)。
不(bu)要比：在(zai)老(lao)年人(ren)在(zai)進行鍛煉的(de)時候，不(bu)與(yu)他(ta)人(ren)一起競技(ji)，不(bu)管是參(can)加什么項目，不(bu)要與(yu)人(ren)爭強好勝(sheng)，也不(bu)要與(yu)人(ren)爭高低，過于(yu)激烈(lie)競賽會(hui)讓(rang)老(lao)人(ren)承受不(bu)了(le)，意(yi)外的(de)事情也會(hui)經常的(de)發生，比如(ru)：摔(shuai)倒、激動等等。都(dou)會(hui)讓(rang)老(lao)人(ren)血壓(ya)升高，這樣一來(lai)鍛煉的(de)意(yi)義就不(bu)是健(jian)康(kang)了(le)，而(er)是危害(hai)健(jian)康(kang)了(le)。
不(bu)要餓：在(zai)進行鍛煉(lian)(lian)前一定要吃(chi)飯，因為早(zao)晨(chen)血流相對緩(huan)慢不(bu)吃(chi)飯會出現一些暈厥、心律失(shi)常、突(tu)發的(de)情(qing)況(kuang)，早(zao)晨(chen)起床以后(hou)(hou)要在(zai)適當地進食，而且在(zai)進食后(hou)(hou)休息一下在(zai)運動，這樣增加(jia)體內熱(re)量，補充適當的(de)水分和營養，鍛煉(lian)(lian)的(de)效果也(ye)相對好一些。
老人鍛(duan)煉時候(hou)不(bu)要(yao)(yao)早、不(bu)要(yao)(yao)比、不(bu)要(yao)(yao)餓(e)，相(xiang)信您清楚(chu)的(de)(de)(de)(de)了(le)解了(le)，大(da)道家園天然養生專家了(le)這三點，除此之外，老年人鍛(duan)煉的(de)(de)(de)(de)時候(hou)強度要(yao)(yao)小、運動時間不(bu)要(yao)(yao)太(tai)長、不(bu)要(yao)(yao)晃擺(bai)旋轉、不(bu)要(yao)(yao)不(bu)準備就(jiu)鍛(duan)煉等等，老人適當的(de)(de)(de)(de)運動健康長壽，但一(yi)定要(yao)(yao)了(le)解不(bu)要(yao)(yao)做的(de)(de)(de)(de)事(shi)情，這樣(yang)才能(neng)更好的(de)(de)(de)(de)鍛(duan)煉。
早晨慢跑
，慢跑或者是原地跑都有利于改善心肺功能，從而提高心臟對氧氣的吸收效果。慢跑以及原地跑步，對于那些患有心臟病的老年人來說，是一種非常好的運動，不過運動的里程應該控制在三公里左右，一個星期鍛煉的次數不能夠少于五次，并且運動量每分鐘心跳次數加自己的年齡應該達到170。運動最好是可以選在一天中的傍晚或者是下午進行。適當的快走
，快(kuai)走(zou)的(de)(de)運動(dong)量(liang)是介于散步(bu)于跑步(bu)之(zhi)間，尤其適合(he)那(nei)些患有心(xin)(xin)臟病(bing)的(de)(de)中老(lao)年人，不(bu)過一(yi)定(ding)要注意的(de)(de)是，快(kuai)走(zou)的(de)(de)時候一(yi)定(ding)要注意自己速度一(yi)般快(kuai)走(zou)每小時6km是比較(jiao)合(he)理的(de)(de)，千(qian)萬(wan)不(bu)要走(zou)的(de)(de)太快(kuai)，也不(bu)要走(zou)的(de)(de)太慢，不(bu)然的(de)(de)話容易受傷，或者是沒(mei)有任何效果，每分鐘步(bu)行100步(bu)以上，心(xin)(xin)率與一(yi)定(ding)要達到(dao)(dao)一(yi)分鐘170，這樣才能夠起(qi)到(dao)(dao)鍛煉身體的(de)(de)效果。
健康意識已經走進了多數人的觀念當中，而一日之計在于晨，因此很多人都選擇早上來鍛煉，但是饑腸轆轆的狀態下是否適合運動呢，本文就來介紹一下先運動還是先吃早餐？
先(xian)運(yun)動還是(shi)先(xian)吃早餐(can)？
近些年來，早上起(qi)床到底是(shi)先(xian)吃(chi)飯(fan)還(huan)是(shi)先(xian)鍛煉人們(men)一直(zhi)都不太(tai)了(le)解。
我們都知道，運(yun)動在(zai)持續一(yi)段時(shi)間之后才(cai)(cai)會(hui)(hui)消耗脂肪(fang)，在(zai)剛開始(shi)運(yun)動的(de)前二(er)十(shi)分(fen)(fen)鐘(zhong)(zhong)，我們運(yun)動的(de)能源來源于(yu)碳(tan)水化合物，一(yi)直等到運(yun)動之后二(er)十(shi)分(fen)(fen)鐘(zhong)(zhong)之后，脂肪(fang)才(cai)(cai)會(hui)(hui)開始(shi)被燃(ran)燒(shao)，這就是為何有氧運(yun)動一(yi)定要堅持二(er)十(shi)分(fen)(fen)鐘(zhong)(zhong)才(cai)(cai)有效(xiao)。
而(er)當早上起(qi)床之后(hou)，在夜間睡眠過程(cheng)當中碳(tan)水(shui)化合(he)物已經(jing)被(bei)當作(zuo)能量來源消耗很多(duo)(duo)，如果清(qing)晨先跑步，那么直接消耗的就是(shi)人體內的脂(zhi)肪(fang)(fang)，因(yin)此(ci)在飯前(qian)運動可以直接縮短開始燃燒(shao)脂(zhi)肪(fang)(fang)的時(shi)間，也就是(shi)在相同的時(shi)間內鍛煉將會(hui)燃燒(shao)分解更多(duo)(duo)的脂(zhi)肪(fang)(fang)，因(yin)此(ci)只要(yao)不(bu)是(shi)低血(xue)糖患者，飯前(qian)運動是(shi)比較適合(he)的，而(er)且飯后(hou)運動還需要(yao)休息相當長時(shi)間，否則還容易引(yin)發(fa)胃下垂(chui)。
早起運動的注意事項要(yao)清楚
1、運動之(zhi)前要(yao)補水
在早上運(yun)動之前(qian)要(yao)注意補充(chong)充(chong)足的水分，時(shi)(shi)間(jian)(jian)最(zui)好把(ba)控(kong)在運(yun)動之前(qian)半(ban)個小時(shi)(shi)內，喝水的時(shi)(shi)候也要(yao)注意方式，切(qie)勿大口大口飲用，要(yao)小口小口的 慢(man)慢(man)喝，這樣是為(wei)了腎(shen)臟健康，給腎(shen)臟一個代謝(xie)的時(shi)(shi)間(jian)(jian)。
2、間歇鍛煉
對(dui)于(yu)中老年(nian)(nian)人而(er)言(yan)，鍛煉(lian)最(zui)好間歇性的(de)進行，可以找一(yi)個運(yun)動方面的(de)伙伴，運(yun)動一(yi)會兒歇一(yi)會兒，邊(bian)聊(liao)天邊(bian)進行，對(dui)于(yu)青(qing)少年(nian)(nian)以及中年(nian)(nian)人而(er)言(yan)，可以讓(rang)運(yun)動連續起來，但(dan)是(shi)也要注意強度。
3、注意拉伸
早(zao)上起床之(zhi)后(hou)骨骼(ge)肌(ji)(ji)肉(rou)還處(chu)于緊張的狀態之(zhi)下，因(yin)此(ci)一定要注(zhu)意拉伸，以免突然性的鍛(duan)煉損傷肌(ji)(ji)肉(rou)。
4、要有規律
晨練(lian)也要規律性(xing)(xing)進行，持之以(yi)恒，可以(yi)為自己制定一(yi)個晨練(lian)計劃，規律性(xing)(xing)進行。
關(guan)于晨練之前是(shi)(shi)(shi)否吃飯，對于多數人(ren)而言(yan)適(shi)合(he)飯前運動(dong)，但(dan)是(shi)(shi)(shi)具體情(qing)況還是(shi)(shi)(shi)因(yin)人(ren)而異的(de)，針對那些患有心臟病(bing)以(yi)及胃病(bing)、低(di)血糖的(de)患者而言(yan)，如果(guo)空腹(fu)鍛煉(lian)身體會感覺到異常難受，因(yin)此這種情(qing)況可以(yi)運動(dong)之前適(shi)當食用面包類柔和的(de)食物。
老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)要(yao)(yao)有規(gui)律地參(can)加(jia)體(ti)育(yu)活(huo)(huo)動(dong)(dong)，每(mei)(mei)(mei)(mei)天(tian)(tian)(tian)的(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)時(shi)間和(he)(he)每(mei)(mei)(mei)(mei)周(zhou)(zhou)(zhou)的(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)天(tian)(tian)(tian)數要(yao)(yao)保持相對(dui)(dui)穩定(ding)，不要(yao)(yao)隨意改(gai)變運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)習(xi)(xi)(xi)慣(guan)(guan)，更不要(yao)(yao)盲目增(zeng)(zeng)加(jia)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)和(he)(he)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)時(shi)間。有哪些呢(ni)?下面我為你整(zheng)理一些相關(guan)的(de)(de)(de)資料，希望對(dui)(dui)你有幫助!一有氧運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong) 有氧運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)是(shi)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)最(zui)安全的(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)方(fang)(fang)式。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)最(zui)好(hao)選擇(ze)相當于(yu)中(zhong)等(deng)(deng)(deng)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)的(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)方(fang)(fang)式，嚴格控(kong)制(zhi)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)。例如(ru)(ru)，老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)進行中(zhong)等(deng)(deng)(deng)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)有氧運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)時(shi)，心率應(ying)控(kong)制(zhi)在(zai)(zai)60% - 70%最(zui)大心率。一個有良(liang)好(hao)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)習(xi)(xi)(xi)慣(guan)(guan)的(de)(de)(de)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)每(mei)(mei)(mei)(mei)周(zhou)(zhou)(zhou)可(ke)(ke)進行150分鐘以(yi)上的(de)(de)(de)中(zhong)等(deng)(deng)(deng)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)，每(mei)(mei)(mei)(mei)天(tian)(tian)(tian)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)30分鐘或以(yi)上，每(mei)(mei)(mei)(mei)周(zhou)(zhou)(zhou)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)5天(tian)(tian)(tian)。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)最(zui)好(hao)不要(yao)(yao)進行大強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)有氧運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)，如(ru)(ru)果(guo)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)有從事大強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)有氧運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)的(de)(de)(de)習(xi)(xi)(xi)慣(guan)(guan)，也(ye)要(yao)(yao)量(liang)力(li)(li)(li)而(er)行，每(mei)(mei)(mei)(mei)天(tian)(tian)(tian)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)20 - 25分鐘，每(mei)(mei)(mei)(mei)周(zhou)(zhou)(zhou)大強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)不要(yao)(yao)超過2天(tian)(tian)(tian)。二力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)方(fang)(fang)法(fa)(fa)與成(cheng)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)基(ji)本(ben)相同(tong)，練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)部(bu)位(wei)包(bao)(bao)括下肢(zhi)肌(ji)肉(rou)、上肢(zhi)肌(ji)肉(rou)、腰背部(bu)肌(ji)肉(rou)和(he)(he)腹部(bu)肌(ji)肉(rou)等(deng)(deng)(deng)部(bu)位(wei)。運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)形式包(bao)(bao)括器(qi)械力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)和(he)(he)徒手(shou)力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。進行器(qi)械練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)時(shi)，可(ke)(ke)采(cai)用(yong)小負(fu)荷(he)、多重(zhong)復的(de)(de)(de)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)方(fang)(fang)法(fa)(fa)，每(mei)(mei)(mei)(mei)種力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)內(nei)容重(zhong)復8 -12次，肌(ji)肉(rou)感覺比(bi)(bi)較(jiao)舒適為宜。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)不要(yao)(yao)進行大負(fu)荷(he)力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)可(ke)(ke)使(shi)用(yong)拉力(li)(li)(li)器(qi)、拉力(li)(li)(li)帶等(deng)(deng)(deng)進行力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)，還可(ke)(ke)以(yi)采(cai)用(yong)登山、登樓梯等(deng)(deng)(deng)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)方(fang)(fang)式代替專門力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)頻度(du)(du)(du)(du)(du)要(yao)(yao)低(di)于(yu)成(cheng)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)，每(mei)(mei)(mei)(mei)次力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)后至(zhi)少要(yao)(yao)有2天(tian)(tian)(tian)以(yi)上的(de)(de)(de)恢復時(shi)間，每(mei)(mei)(mei)(mei)周(zhou)(zhou)(zhou)力(li)(li)(li)量(liang)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)2-3次。三柔韌(ren)(ren)(ren)性(xing)(xing)(xing)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)柔韌(ren)(ren)(ren)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)方(fang)(fang)法(fa)(fa)與成(cheng)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)相似(si)。牽拉幅(fu)度(du)(du)(du)(du)(du)要(yao)(yao)比(bi)(bi)成(cheng)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)小，用(yong)力(li)(li)(li)要(yao)(yao)輕(qing)。每(mei)(mei)(mei)(mei)周(zhou)(zhou)(zhou)應(ying)進行2 -3天(tian)(tian)(tian)牽拉練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)，也(ye)可(ke)(ke)每(mei)(mei)(mei)(mei)天(tian)(tian)(tian)進行柔韌(ren)(ren)(ren)性(xing)(xing)(xing)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。每(mei)(mei)(mei)(mei)次柔韌(ren)(ren)(ren)性(xing)(xing)(xing)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)可(ke)(ke)控(kong)制(zhi)在(zai)(zai)1 0分鐘之內(nei)。四平衡(heng)能(neng)(neng)(neng)(neng)力(li)(li)(li)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)隨著(zhu)(zhu)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)齡的(de)(de)(de)增(zeng)(zeng)加(jia)，老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)平衡(heng)能(neng)(neng)(neng)(neng)力(li)(li)(li)下降，在(zai)(zai)日常生活(huo)(huo)中(zhong)摔倒(dao)的(de)(de)(de)機率增(zeng)(zeng)加(jia)。因此，老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)要(yao)(yao)加(jia)強(qiang)(qiang)(qiang)平衡(heng)能(neng)(neng)(neng)(neng)力(li)(li)(li)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)，特別是(shi)要(yao)(yao)加(jia)強(qiang)(qiang)(qiang)下肢(zhi)平衡(heng)能(neng)(neng)(neng)(neng)力(li)(li)(li)練(lian)(lian)(lian)(lian)(lian)(lian)習(xi)(xi)(xi)。老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)健康知識延伸(shen)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)參(can)加(jia)體(ti)育(yu)活(huo)(huo)動(dong)(dong)對(dui)(dui)身(shen)體(ti)機能(neng)(neng)(neng)(neng)、心理狀態(tai)和(he)(he)社會(hui)行為均(jun)產生良(liang)好(hao)影響。同(tong)時(shi)，體(ti)育(yu)鍛(duan)煉對(dui)(dui)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)心臟病、高血壓、血脂異常、骨(gu)質(zhi)疏(shu)松(song)、II型糖(tang)尿(niao)病、肥胖等(deng)(deng)(deng)慢(man)性(xing)(xing)(xing)病均(jun)有明顯防治(zhi)效果(guo)。人(ren)(ren)(ren)(ren)(ren)(ren)(ren)體(ti)進入老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)階段(duan)，隨著(zhu)(zhu)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)齡增(zeng)(zeng)加(jia)，各種身(shen)體(ti)機能(neng)(neng)(neng)(neng)開始下降，體(ti)育(yu)活(huo)(huo)動(dong)(dong)可(ke)(ke)以(yi)延緩人(ren)(ren)(ren)(ren)(ren)(ren)(ren)體(ti)的(de)(de)(de)衰老(lao)(lao)(lao)(lao)(lao)過程，提高生活(huo)(huo)質(zhi)量(liang)。值得注意的(de)(de)(de)是(shi)，雖然體(ti)育(yu)鍛(duan)煉可(ke)(ke)以(yi)延緩人(ren)(ren)(ren)(ren)(ren)(ren)(ren)體(ti)衰老(lao)(lao)(lao)(lao)(lao)，卻不能(neng)(neng)(neng)(neng)阻(zu)止(zhi)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)體(ti)衰老(lao)(lao)(lao)(lao)(lao)。不同(tong)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)齡的(de)(de)(de)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)，對(dui)(dui)同(tong)樣運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)的(de)(de)(de)適應(ying)性(xing)(xing)(xing)和(he)(he)反應(ying)不同(tong)。如(ru)(ru)健步走對(dui)(dui)65歲(sui)的(de)(de)(de)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)來(lai)講，可(ke)(ke)能(neng)(neng)(neng)(neng)是(shi)中(zhong)等(deng)(deng)(deng)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)，而(er)對(dui)(dui)80歲(sui)的(de)(de)(de)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)，則(ze)可(ke)(ke)能(neng)(neng)(neng)(neng)是(shi)大強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)。因此，對(dui)(dui)于(yu)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)的(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)健身(shen)，要(yao)(yao)特別強(qiang)(qiang)(qiang)調運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)的(de)(de)(de)控(kong)制(zhi)。人(ren)(ren)(ren)(ren)(ren)(ren)(ren)到(dao)老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)后，運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)強(qiang)(qiang)(qiang)度(du)(du)(du)(du)(du)要(yao)(yao)逐(zhu)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)減(jian)小，運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)時(shi)間要(yao)(yao)逐(zhu)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)縮短。 老(lao)(lao)(lao)(lao)(lao)年(nian)(nian)(nian)(nian)(nian)(nian)(nian)(nian)人(ren)(ren)(ren)(ren)(ren)(ren)(ren)不要(yao)(yao)選擇(ze)身(shen)體(ti)接觸對(dui)(dui)抗性(xing)(xing)(xing)較(jiao)強(qiang)(qiang)(qiang)的(de)(de)(de)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)專案，如(ru)(ru)籃球、足球等(deng)(deng)(deng)，以(yi)避免(mian)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)損傷(shang)。在(zai)(zai)參(can)加(jia)非身(shen)體(ti)接觸對(dui)(dui)抗性(xing)(xing)(xing)運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)時(shi)，如(ru)(ru)打(da)網球、羽毛(mao)球、乒(ping)乓球時(shi)，最(zui)好(hao)不要(yao)(yao)進行激烈(lie)的(de)(de)(de)比(bi)(bi)賽(sai)。即使(shi)身(shen)體(ti)狀況允許，能(neng)(neng)(neng)(neng)夠參(can)加(jia)比(bi)(bi)賽(sai)，也(ye)要(yao)(yao)放松(song)心態(tai)，不在(zai)(zai)乎輸贏，以(yi)免(mian)由于(yu)比(bi)(bi)賽(sai)時(shi)情緒激動(dong)(dong)，出現意外運(yun)(yun)(yun)(yun)(yun)(yun)(yun)動(dong)(dong)傷(shang)害。
湖南(nan)一奶奶醫院照顧80歲老伴間隙做俯(fu)臥撐鍛煉(lian)(lian)，老年人鍛煉(lian)(lian)該注意什么？
一、老年人(ren)在鍛煉的時(shi)候，最好由(you)家人(ren)或者朋(peng)友陪伴。
湖南的(de)老(lao)奶奶已經(jing)78歲了(le)，自己和老(lao)伴的(de)身(shen)體都不(bu)是很(hen)好，可是她為了(le)更好的(de)照(zhao)顧老(lao)伴，選(xuan)擇堅(jian)持(chi)(chi)鍛(duan)煉，除(chu)了(le)做(zuo)俯臥撐，還(huan)會做(zuo)開合跳(tiao)等。老(lao)奶奶的(de)堅(jian)持(chi)(chi)讓(rang)很(hen)多人(ren)感動，但(dan)也讓(rang)很(hen)多人(ren)為老(lao)奶奶捏了(le)一把汗。老(lao)人(ren)年紀大(da)了(le)，還(huan)要照(zhao)顧自己老(lao)伴，鍛(duan)煉的(de)時候身(shen)邊(bian)沒有(you)別人(ren)陪伴，如(ru)(ru)果發(fa)生意外，后果不(bu)堪設(she)想。因此，老(lao)人(ren)應(ying)該盡(jin)量和子(zi)女們(men)住在一起，如(ru)(ru)果不(bu)小(xiao)心摔倒或者有(you)拉傷肌肉的(de)情況，家人(ren)也可以(yi)及時進行照(zhao)顧。
二(er)、老年人盡量不要做劇烈運動，以(yi)免讓自己受傷。
老(lao)奶奶每(mei)天早晨6點起床，堅持(chi)鍛(duan)煉，已經有6年的(de)(de)時間了(le)(le)。老(lao)奶奶做的(de)(de)運(yun)(yun)動(dong)(dong)(dong)是(shi)比(bi)較(jiao)(jiao)難的(de)(de)，比(bi)如俯(fu)臥撐，很多(duo)年輕人都堅持(chi)不了(le)(le)幾(ji)個(ge)，而她(ta)的(de)(de)動(dong)(dong)(dong)作卻非常標準，讓人佩服。這位(wei)老(lao)奶奶根據自己的(de)(de)實際情況做運(yun)(yun)動(dong)(dong)(dong)，是(shi)循序漸進(jin)的(de)(de)，能夠把握好度。但(dan)是(shi)其(qi)他的(de)(de)老(lao)人最(zui)好還是(shi)應該做一些舒緩(huan)的(de)(de)運(yun)(yun)動(dong)(dong)(dong)，比(bi)如太(tai)極(ji)拳，慢走等(deng)運(yun)(yun)動(dong)(dong)(dong)，能夠舒筋活骨，起到健身的(de)(de)目的(de)(de)，相對快跑(pao)、長跑(pao)等(deng)運(yun)(yun)動(dong)(dong)(dong)來說是(shi)比(bi)較(jiao)(jiao)安全的(de)(de)。
三、在惡(e)劣的天氣下不要鍛煉身體(ti)。
有些老(lao)(lao)人下定決心鍛煉身體，風雨(yu)無阻。當(dang)天氣(qi)特別惡劣(lie)，比如溫度非常(chang)高(gao)的(de)時候，應該避(bi)免在(zai)(zai)室外(wai)(wai)運動(dong)，以免脫(tuo)水中暑；有霧霾(mai)的(de)時候，會(hui)影(ying)響老(lao)(lao)人的(de)呼吸(xi)道，會(hui)讓老(lao)(lao)年人抵抗力下降；下雨(yu)下雪，路面(mian)濕滑的(de)時候，更應該減少外(wai)(wai)出，以免摔倒受傷。天氣(qi)不好的(de)時候，老(lao)(lao)人可以選擇在(zai)(zai)客廳進(jin)行簡單運動(dong)，也可以起到健(jian)身的(de)作用(yong)。
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