Old people jumping square dance notes

1. What square dance is better for the elderly?

Choose square dances not to be too blind, to find out what your physical condition is, what kind of dance is suitable for, and not to blindly follow. It is generally advisable to start with simple movements. Do not rush to achieve success. As long as you “move” up, you will have fitness effects.

It is best for the elderly to measure blood pressure and pulse. Even if the blood pressure is in the normal range, avoid dancing or disco that is difficult or any dance longer than 2 hours.

2. When does a square dance go well?

Do not go too early in the morning. It is better to use the sun, especially in autumn and winter seasons. It is better to start dancing after the fog retreats. In the afternoon, it is better to use from 4 to 6 o'clock. In the evening, it is necessary to wait for half an hour after dinner and after 1 hour.

If parks, forests, etc. are used as training venues, and nighttime and early morning sunrises must be avoided, "stinging of chickens" is not advisable, because the surrounding trees, flowers, and other plants are not photosynthesis and emit large quantities of carbon dioxide, reducing oxygen. Not good for health. The general principle is to adjust in time with the changes in the climate and the weather. Do not over-machine.

Do not exercise vigorously within two hours before bedtime, especially for the elderly, because bedtime is relatively early, too vigorous exercise before going to bed can easily lead to difficulty falling asleep, or fatigue, reduce the quality of sleep.

3, how to choose the location of the square dance?

Many communities have regular training venues for square dances. It is better to participate in the neighborhood. It is not necessary to cross the community to “trip long distances”. It is just dusty on the driveway and car exhaust (including multiple carcinogens).

The cement or tiles on the roadside or in the park are too hard and may cause some damage to the joints and should not be used as a sports venue.

It is best to choose a wide field of vision, fresh grass or soft sand, and try to avoid the tuyere.

4. Can old people get sick when they can dance to square dance?

As with other forms of exercise, not all or all times are suitable for dancing square dances. The elderly are all patients with acute diseases (such as acute gastroenteritis, acute tracheitis, acute hepatitis, acute myocarditis and cold fever), or during the acute attack of chronic diseases. To suspend activities.

Elderly people with poor blood pressure and heart conditions should also make choices and arrangements in their intensity and timing to avoid accidents.

At the same time, it is easy to sweat in late autumn and winter sports. It is better to bring a jacket and keep warm to prevent cold after exercise. According to the weather forecast, bring the necessary rain gear so as not to catch cold after dancing.

5. How does the old man dance square dance?

Warm-up can avoid muscle strain or joint damage caused by sudden movement, such as knee joints, hand joints, twisting the waist, patting the legs before exercise, doing 5 to 10 minutes is enough, or slightly sweating for the body .

In the process of dancing, the movement range should not be too large, so sudden and severe twisting of the neck, turning the waist, turning the hips, lowering the waist and other movements can be avoided to prevent falling, joints and muscle injuries.

Do not return home immediately after the dance. You must do some relaxing activities to relax, such as gymnastics, walking, etc., to relax your body muscles. Because muscles are always in tension, they are easily injured or even cramps.

6. How long does it take for the elderly to dance square dance?

For one hour, the winter should be slightly shorter. It should be about 30 minutes. If you do not breathe, you should take a short break before deciding whether to continue practicing. In the event of discomfort, such as leg fatigue, dizziness, palpitation, etc., exercise should be stopped immediately.

The volume of music is not too loud, too loud volume not only affects other people, but also can damage their own hearing.

7. What do you want to do for the square dance?

Do not eat large amounts of food 30 minutes before dancing. However, it cannot be an empty stomach. Fasting can easily cause hypoglycemia, resulting in discomfort such as weakness or dizziness.

The underwear should choose cotton clothing that can absorb sweat, and be as loose as possible to ensure the blood circulation of the limbs. Shoes with soft soles and comfortable air cushion shoes and sneakers are preferred. Do not wear leather shoes, high heels, or casual shoes with too hard soles to prevent twisting.

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