Swimming can promote physical and mental health for the elderly

　　test heart rate methods of change

　　When continuous swimming ends, or when swimming a certain distance, immediately test the number of pulse beats to reflect changes in heart rate.

　　Control exercise intensity

　　middle elderly When swimming, in addition to maintaining a certain distance, you must also pay attention to the appropriate load intensity to be effective. How to control exercise intensity? The easiest way is to test your own heart rate response, because when the body is active, the most sensitive thing to changes in exercise load intensity is the heart rate, and most people can self-test it.

　　Control intensity with heart rate

　　The exercise intensity during swimming should limit the heart rate to: 150 beats/min for a 35-year-old, 140 beats/min for a 45-year-old, 130 beats/min for a 55-year-old, 120 beats/min for a 65-year-old, and 110 beats/min for a 75-year-old.

　　When middle-aged and elderly people swim, they can test themselves and know whether their swimming intensity exceeds this range at any time, so that they can make necessary adjustments. Generally speaking, the most suitable intensity for middle-aged and elderly people when swimming should be to control the heart rate at 90 to 100 beats/min, that is, maintaining a moderate-intensity load is best.

　　Body healthy For middle-aged and elderly people who are asymptomatic, the heart rate response can be slightly higher than the optimal intensity (90 to 100 beats/min). It is best for those who are weak not to exceed the optimal intensity, let alone the extreme intensity range. suffering from chronic disease Or middle-aged and elderly people who use swimming for medical treatment should carry out activities according to the doctor's instructions. Middle-aged and elderly women should also consider the characteristics of women and control it appropriately, keeping it as low as possible below the above requirements.

　　Things to note

　　Strict physical examination is required. Swimming requires high cardiopulmonary function. When the elderly participate in swimming, they must have a physical examination by a doctor and seek the doctor's opinion to formulate an exercise prescription. Elderly people with severe cardiovascular disease, hypertension, tuberculosis, otitis media and other diseases should not participate in swimming to avoid aggravating their condition and causing accidents.

　　Be prepared for activities. When entering the water, do not jump into the water all at once. You can pat your chest and back with water first, and then slowly enter the water. Do not swim vigorously immediately after entering the water. Stand or walk in the water first to adapt to the water environment. If you have the conditions, you should shower before entering the water. On the one hand, you can keep the swimming pool water clean, and more importantly, you can prepare your body. If your body is sweaty, do not go into the water immediately. You should wipe it dry before going into the water for swimming.

　　The water temperature should not be too low. Most elderly people have poor cardiovascular regulation function. Water temperature that is too low (below 18°C) will increase the burden on the heart and even cause accidents. The elderly should not stay in the water for too long, because water conducts heat quickly and the thermogenic function of the elderly is weak, which affects the body temperature regulation function of the elderly. Therefore, the elderly should walk or swim slowly in the water for 10 to 15 minutes. They can go ashore to rest for a while, bask in the sun, and walk around to warm their bodies before entering the water.

　　Others should not stand still in the water, but should stay active. If you feel cold or your lips turn purple, you should go ashore to rest immediately. When going ashore to rest, be sure to dry the water first, put on a towel or bath towel when it is windy, and do not stay at the wind outlet to prevent cold。

　　Swimmers in swimming pools should take a shower when finishing swimming and use eye drops after swimming in natural waters. Eye , to prevent eye diseases.

　　If swimming is supplemented and sunbathing is the main purpose, the time is around 10 to 11 a.m. and 3 to 4 p.m. The time should be as directed by the doctor, generally about 10 minutes. Usually before sunbathing, you should apply some sunscreen oil to prevent excessive exposure to ultraviolet rays. skin disease Change