The reason I wrote this book was because my father, who was over 70, fell down. Two years ago, my father and mother went hiking and suddenly fainted in the car. When my mother told me in panic, I first wondered if it was a common "bone infarcti...
The reason I wrote this book was because my father, who was over 70, fell down. Two years ago, my father and mother went hiking and suddenly fainted in the car. When my mother told me in panic, I first wondered if it was a common "bone infarction" in middle and older age. My father was rushed to the hospital for emergency treatment and had a surgery. Fortunately, he returned a life. The doctor told me that the name of the disease was very strange, which was "chronic subbrainal hemorrhage (CSH).".
In fact, my father fell and hit the head two months before he fainted. But my father thought that "it was very slim when he fell down the stairs", and he kept swaying his mother. As a result, the blood stasis caused by the head injury was gradually compressed by the father's brain during two months. The doctor who took the knife for his father said, "One day later, you may not be able to save it."
9}My father was lucky enough to escape. His experience at that time made me deeply feel: "Don't let high-age people fall!" Because of this, I began to seriously study the physical fitness that can prevent high-age people from falling. The result of the research is "black health exercises". I hope that the high-age patients who come to the orthopedic hospital where I run will be able to live a healthy life without having to bed.
Note: Chronic subbrainal bleeding refers to the bleeding of the brain after one to two months of external injury. The gap between the brain membrane covering the brain and the brain is caused by bleeding, which causes headache or dementia, single side numbness and adverse events. Commonly seen in high-age men.
Self-test How many seconds can you stand with a single foot?"How much does my muscles decline?" People with such suspicion should try it.
2. Both eyes are slightly open, both arms face down, and lift any foot forward about five centimeters.
3. Please measure after a few seconds, the body will sway, the foot that is stepping on the floor will also shift, and the foot that is lifted will touch the floor because it cannot be held back, and the body will lose balance and reach out to support the wall.
People who cannot stand alone for more than 2 seconds may have a very likely decline in muscle strength. "Stand with single foot" is the evaluation method for testing leg muscle strength and balance function.
The Ministry of Health and Health of Japan has launched a data goal, "The elderly over 75 who can stand with a single eye for more than 20 seconds must reach more than 60% for men and more than 50% for women." The purpose is to reduce the situation of elderly people with aging, leg strength decline and difficulty walking due to age.
Practicing this Fitness can make the muscles on the entire back tight and improve the back. It can also expand the movable area of shoulder links and prevent problems such as fifty shoulders. Because it strengthens the muscles in the upper body, it can prevent you from hitting your face when you fall. It is best to use a towel that is larger than a facial wipe, which is equivalent to a gym equipment bracelet.
1. Two-handed high-rise towels.
● Open the two feet to the same width as the shoulders, hold the towel with both hands and straighten it hard.
● People who feel it is difficult to lift their shoulders and arms, just press them to a height they can bear.
2. Continue to straighten the towel and curl your elbows.
● Straighten the towel, bend your elbows, and tighten your body.
● When a person with stiff shoulders bends his elbows, please lower the towel to the height of the left and right ears. The range of action is mainly "light and pleasant". Repeat the action five to ten times.
3. Interact left and right to curl the upper body.
● Put on a towel, slowly turn your upper body to the right, then slowly return to its original position, and continue to turn your upper body to the left.
● Use yourself as a metronome that moves in a slow rhythm and lasts for one minute.
● When bending your body, you should still straighten the towel and be careful not to let it relax.
● If the amplitude of the swelling is too large, it will cause the body to lose balance and move within the range you can bear.
resembles the basic movements of ballet dancers. The ballet dancer's anti-gravity muscles are overgrown, so they can dance lightly without being affected by gravity. Perform this exercise to strengthen the anti-gravity muscles from the calves to the hips.
1. The tip of the foot opens 45 degrees outward, and stand up straight with a towel on your thigh.
● When standing, the foot is connected and the tip of the foot is opened forty-five degrees.
2. Put your thighs on your towel and put your hands on your hips.
● Place your palm on your hips and confirm whether the "glutes" on your hips are exerting force.
3. Lift up the heel of the foot and stand with the tip of the foot.
● My thighs continued to be wrapped around a towel, and I felt my hips exerting force on one side, and I lifted my feet on the other side.
● When you feel that you are standing up and are unable to stand firm, please do not force yourself and immediately grab the handrail and other objects to stabilize your body.
● After maintaining the front posture for about ten seconds, return to the posture of 1, 1 to 3 as a group, and repeat it five to six times.
● For those who have difficulty shaking their calfs or those who have cramped legs, they can only last for five or ten seconds, take a short rest, and then aim for a total of one minute.
● Next, slowly increase the difficulty, the final goal is 30 seconds & times; 2 times.
Important: Use your thighs to tighten the towel, be careful not to fall, which will help stabilize the heart of the body.
