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老当益壮靠晨练?老年人千万别误入这三大健身误区

科普中国-乐享健康 2018-07-17

  近年来,“全民健身”的观念愈加深入人心,不少老年人开始通过各种方式强健体魄,为争取享受健康、活力的老年生活。但是,老人们对运动健身的正确方法总是一知半解,很多时候不仅无法“强身”,甚至还会“伤身”。据中国江苏网介绍,大多数中老年人存在运动保健的误区,而且,调查显示约78.56%的中老年人并未真正掌握正确健身的方式。

  今天,人民网科普中国就为大家整理了老年人对运动健身存在的三个常见误区,一起来看看吧。

  误区一:晨练后适宜睡“回笼觉”

  有些老人晨练后习惯睡个“回笼觉”,其实这对健康有害无益。据《生命时报》报道,晨练过程中人体肌肉、关节、骨骼活动加速,为了让器官及时获得足够的氧气和营养物质,心脏加速泵血,血液循环随之变快。因此,老人如果运动后上床休息会造成几个后果:当老人从运动状态转为相对静止状态,静脉血管失去律动,血液就滞留在下肢静脉血管,回心血量减少,易造成心、脑、肺等缺血缺氧,对心肺功能恢复不利;运动会产生大量代谢废物,如乳酸,淤积于肌肉、韧带、关节等组织,易让人四肢酸痛、精神恍惚;“回笼觉”让老人生物钟混乱,影响晚间睡眠,白天更易困乏,形成恶性循环。

  误区二:晨练越早越好

  有些老人认为晨练就是越早越好,因此不少老年人总是天还没亮就出门锻炼。其实这并不健康。甘肃省中医院治未病中心主任王玉珠在接受人民网甘肃频道采访时表示,从中医理论来讲,太早锻炼并不好。凌晨3~4点是阴气相对较重的时候,到早上7~8点,阳气上升,才更加适合锻炼身体。老年人视力、听力等都会比较弱,应变能力也差,一定要等太阳出来再外出去锻炼。

  兰州市妇幼保健院副主任医师李彤补充道,夏季空气污染物在早上6点前最不易扩散,而日出之前,因为没有光合作用,植物积存了大量二氧化碳,对人体健康是不利的。所以夏季晨练的时间不宜早于6点。

  误区三:空腹晨练有利健康

  不少老年人喜欢空腹晨练,这也是不太适宜的。首都医科大学附属北京安贞医院心内科教授张维君在接受《生命时报》采访时表示,老年人晨练是养生修性的一个好途径,但不吃早餐就投入锻炼的方式对人体健康危害很大,甚至还有一定的风险。尤其是患有糖尿病的老年人,空腹运动很容易造成低血糖,持续性严重低血糖将导致不可逆性脑损害,甚至死亡。即使是健康老人在空腹运动时也有很多问题,因为人在空腹运动时会从脂肪中分解出能量,这时,血液中游离脂肪酸的浓度会增高,过多的游离脂肪酸会对心肌造成影响,引起心律失常等问题,甚至会导致猝死。(黄越)

  本文由中国人民解放军总医院第一附属(304)医院八一大楼门诊部主任彭国球进行科学性把关。(专家领域:健康养生类、临床医学类、心理医学类)

责任编辑:王超

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