“循序漸進(jìn)”是避免運(yùn)動(dòng)損傷的核心準(zhǔn)則？

隨著生活節(jié)奏的加快年輕人的生活越來越緊張，老年人為了不給孩子們?cè)黾迂?fù)擔(dān)就自覺地養(yǎng)生鍛煉讓自己的身體保持年輕健康的狀態(tài)，但是有的老人卻不知道該如何下手去做好這件事，只是盲目的跟風(fēng)覺得這樣就好，其實(shí)老年人的身體做好保養(yǎng)不是一件簡(jiǎn)單的事是需要有持之以恒的決心。

堅(jiān)持做好這4件事，老年人的身體才會(huì)更健康

1、保持適度運(yùn)動(dòng)

俗話說生命在于運(yùn)動(dòng)，老年人可根據(jù)自身體質(zhì)以及興趣愛好來選擇適合自己的運(yùn)動(dòng)類型，但是大多數(shù)老人都會(huì)以有氧運(yùn)動(dòng)為主并且鍛煉強(qiáng)度屬于中下的運(yùn)動(dòng)，如：打太極拳，慢跑，散步，打乒乓球這類的運(yùn)動(dòng)為主，這類運(yùn)動(dòng)可以促進(jìn)全身血液循環(huán)，增強(qiáng)體質(zhì)，調(diào)節(jié)情志的作用。

但是需要注意的是運(yùn)動(dòng)時(shí)應(yīng)該采取循序漸進(jìn)的原則進(jìn)行還要長期堅(jiān)持這樣才會(huì)有效果。運(yùn)動(dòng)前都需要做熱身運(yùn)動(dòng)，防止在運(yùn)動(dòng)過程中損傷，避免運(yùn)動(dòng)過度。可根據(jù)自己的體質(zhì)身體狀況睡眠質(zhì)量來調(diào)整運(yùn)動(dòng)量。

2、調(diào)整好飲食

我們都知道人體的衰老并不是單一的外表衰老，衰老則是從里到外的，所以老年人身體的各個(gè)器官也會(huì)隨著年齡的增長而衰老，所以老年人的消化功能也會(huì)減弱，因此一定要重視脾胃養(yǎng)護(hù)，一日三餐應(yīng)該選擇營養(yǎng)豐富且清淡、易消化的飲食結(jié)構(gòu)。吃飯時(shí)細(xì)嚼慢咽，每頓飯只吃8分飽，就可以了，也可以采取少食多餐的原則進(jìn)行。

3、調(diào)整好起居

老年人要保持規(guī)律的作息和充足的睡眠，睡眠不少于八個(gè)小時(shí)，根據(jù)季節(jié)的變化來安排睡覺的時(shí)間和起床時(shí)間，這樣才能和大自然相對(duì)應(yīng)，維持內(nèi)外環(huán)境統(tǒng)一，達(dá)到延年益壽目的。

舒適的居住環(huán)境也很重要，要保證居住環(huán)境的安靜并且空氣流通，要有充足的陽光和適宜的濕度合和溫度。睡覺前用溫水泡泡腳這樣會(huì)睡得更香，但是一定要避免睡覺前飲用大量的水導(dǎo)致起夜影響睡眠。

4、做好心理調(diào)試

我們都知道笑一笑十年少，愁一愁白了頭，由此可以看出心態(tài)很重要，老年人更要保持積極樂觀心態(tài)，心理平衡才能讓自己身心健康。平時(shí)可以通過讀書看報(bào)、釣魚和練習(xí)書法的方式來轉(zhuǎn)移注意力，從而達(dá)到愉悅身心目的。

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以上四件事做好了健康還會(huì)遠(yuǎn)離你嗎？但是需要注意的是，運(yùn)動(dòng)雖好一定要注意自己的身體承受能力不要盲目跟風(fēng)以免對(duì)健康造成影響，身體承受能力差的老人一定要在醫(yī)生的指導(dǎo)下或者有家人的陪伴下進(jìn)行適合自己的運(yùn)動(dòng)，每次運(yùn)動(dòng)的時(shí)間不要超過半個(gè)小時(shí)。