Spring blossoms, the elderly walk outdoors in the early morning or evening, is conducive to good health. For the elderly, walking is also stressful. In terms of speed, we divide the walk into slow speed (60-70 steps per minute), medium speed (70-90 steps per minute), and rapid (more than 90 steps per minute). According to their own circumstances, choose the most appropriate way to walk. High blood pressure is suitable for slow walking. For patients with coronary heart disease and hypertension, slow walking at 60-70 steps per minute is more appropriate. Excessive speed will accelerate blood circulation, increase blood pressure, and be dangerous. The best condition for such elderly people is to take a walk for 30 minutes or so, fine sweats appear, heart rate is not fast, and there is no feeling of dizziness, nausea, and fatigue. Elderly people suffering from lower extremity arteriosclerosis should not walk fast. Otherwise, it will easily lead to decreased vascular compliance and reduced elasticity. Slow walking can avoid this problem to some extent.
Stroke rehabilitation is suitable for moderate speed walks. Before the onset of stroke, muscle strength has begun to decline, health conditions are poor, stroke is worse, leaving hemiplegia and other sequelae. Adhere to walking more than 3 times a week can effectively improve the exercise function and promote the later rehabilitation of stroke. Stroke patients should not walk too fast, the time should not be too long, each time the best 20-30 minutes. Elderly people with respiratory diseases can also choose to walk at a moderate speed and exercise their heart and lung function. Take a quick walk to prevent arthritis. When a person is walking, the muscle is like a rotating pump that can push blood back to the heart. Walking quickly can speed up muscle movement, promote blood circulation throughout the body, and speed up metabolism. Therefore, as long as there is no common chronic disease in the elderly, can be appropriate to speed up the pace of walking, take 90-120 steps per minute, each insisted on 30-40 minutes. Under the condition of ensuring accessibility, you can stride forward, speed up appropriately, agile paces, and raise your chest; shoulders remain relaxed. Long-term adherence to brisk walking can effectively prevent joint diseases; however, it is not suitable for elderly people who already have arthritis, which will increase the wear of articular cartilage and cause joint pain and swelling. These elderly people are more suitable for moderate or slow walking.
In addition, stomach patients can take a two-handed massage and massage the abdomen while walking. Each step of the massage is performed for one week. The direction is alternated between 40-60 steps per minute and 5-10 minutes each time to help improve gastrointestinal function. There is low back pain. The old man can try to walk backwards, hands on his hips, first step backwards, and then go forward 100 steps each, which can properly relieve low back and leg pain; when the elderly with respiratory diseases walk, the two arms swing with the rhythm of the pace, 60-90 steps per minute, can enhance chest function, emphysema, chest tightness and elderly chronic bronchitis are beneficial.
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