Elderly people should do these exercises to prevent falls

 　　As we grow older, elderly The sensory system and balance ability are reduced, and the central nerve Degeneration of system function, structural abnormalities or functional degradation of bones and muscles; various chronic diseases sexually transmitted diseases The influence of drugs; taking multiple drugs at the same time; external environmental factors and even psychological factors are all related factors that make the elderly prone to falls. Therefore, the elderly may wish to do more leg swinging exercises, which will help exercise Balance, promote the circulation of qi and blood in the legs, and can also prevent falls.

　　1. Exercise balance by frequently swinging your legs:

　　The balance, coordination and load-bearing capacity of the elderly's bodies will decrease. Doing more leg-swinging exercises will help exercise balance and promote the circulation of qi and blood in the legs. The specific method is: hold the back of a chair or a solid tree trunk, fix one leg, lift the other leg to a certain angle (it is appropriate for the body to maintain balance), draw circles in the air, restore it, take a short rest, change legs, do it 5 to 6 times in the morning and evening. This is beneficial to the health of the muscles and joints of the lower limbs, and increases the balance and flexibility of the legs and feet when walking.

　　2. Strong joints and multiple knee twists:

　　Knees are the most fragile joints in the human body. You should strengthen your exercises at ordinary times: put your feet together, squat slightly, hold your knees with both hands, and use your knee joints to drive your legs to rotate clockwise 10 times and counterclockwise 10 times, 1 to 2 times a day. The range of rotation should be as large as possible, allowing the legs to go from bending to straightening, and then from straightening to bending, reaching the limit every time. Long-term persistence can enhance the toughness of the knee joint.

　　3. Strengthen muscles and replenish deficiency, rub the calves:

　　When you feel uncomfortable in your lower limbs, you will feel much more relaxed after rubbing your calves. There is an acupoint called "Chengshan Point" on your calves that can relieve fatigue. This acupuncture point is easy to find. When you straighten your calf or lift your heel, a "human"-shaped depression will appear on your calf, and it is at the sharp corner of the depression. Pressing this point while rubbing the calf regularly can relax the muscles, strengthen the muscles and replenish the deficiency. It has a good effect on relieving back pain, leg pain, muscle cramps, calf spasms, etc. Generally, 1 to 2 times a day, for about 10 minutes each time, until there is a slight feeling of soreness and swelling.

　　Finally, the editor would like to remind you that the elderly should undergo regular comprehensive physical examinations to check their senses, central nervous system, skeletal and muscular systems, evaluate their medication, and check their vision and osteoporosis. When doing exercise, the range of movement should be small, and the movements should not be too hasty. Do it slowly, do it for 3 30 seconds, get up 30 seconds after waking up, stand up 30 seconds after getting up, and stand 30 seconds before walking. If you feel dizzy when doing outdoor activities, you should stand or squat with something in time to prevent falling. If necessary, you can choose to go out with a crutch. If you feel tired, sleep deprived, or unwell, you should not force your activities; try not to go out on rainy or snowy days.