Climbing stairs, can cause fatal damage to the body? A U.S. study shows that more than 51% of falls in older adults are associated with stair climbing. Climbing stairs leads to 20,000 American deaths each year. After 60 years old, these 10 actions try not to do 1, climbing stairs into the old age, the human body muscle will be reduced by 3% to 5%, the body’s balance ability also deteriorated, climbing stairs this exercise method, may lead to accidents. The vast majority of older than 65 years old, joints have degenerated, up and down the stairs or climbing, knee joints bear the weight of the human body is usually 3 to 5 times, which will aggravate joint aging. Older people are best not to choose to climb the stairs this exercise method, if you need to go up and down the stairs, be sure to grasp the handrail. 2, quickly turn your head This action is easy to lead to headache, dizziness, and may even induce acute attacks of cardiovascular and cerebrovascular disease, neck fracture and so on. Have high blood pressure, cervical spondylosis, osteoporosis and other diseases of the elderly especially to avoid rapid head turning. Dense nerves and blood vessels and other tissues, is an important lifeline are in the neck on both sides of the carotid artery for the brain to provide more than 80% of the blood supply, the brain sends out signals to go down through the neck. Elderly people are often high incidence of cardiovascular and cerebrovascular disease, and the cervical spine is more fragile, so when you turn your head, you must consciously slow down. 3, bend down enough to feet legs upright, and then bend down with both hands enough to feet, which is a common warm-up maneuver, but also always be used to measure a person’s flexibility. After 65 years of age and then do bending to reach the top of the foot, on the crest, bones, muscles and even blood pressure will have a negative impact. As we get older, the strength of the joints connecting our hips and back begins to weaken, making us more susceptible to muscle injuries and even fractures. Warming up before exercise is essential, and can be replaced by moving the wrist and ankle joints, or walking briskly for a few minutes. 4, standing pants, shoes, socks, shoes The ligaments and joints of the elderly will have different degrees of aging or lesions. Wearing pants, shoes and socks while standing is not only prone to fall due to poor balance and subsequent fracture, but also may stimulate the cardiovascular system and lead to higher blood pressure because of always bowing the head. Therefore, when the elderly wear pants, shoes, socks, shoes, must sit on a chair or bed, really can not, should also rely on a place that can be fixed. 5, sit-ups If you are young, it is best to insist on doing dozens of sit-ups every night, but after 65 years old, don’t insist. Professor Shen Yan Ying said: the elderly do sit-ups, there may be three major risks: one is the hands holding the head needs to be forward force, but may be due to the lack of arm muscle strength, resulting in the body imbalance; secondly, it is almost to use the entire human crest, and many older people cervical and lumbar spine problems, coupled with osteoporosis, is very prone to cause sports injuries; thirdly, the head of the position of the larger changes, and to the low head is the main, cardiovascular disease patients may be caused by this. Cardiovascular disease patients may thus cause blood pressure rise, accidents. 6, torso twisting from one side of the body, to the waist as the axis, as far as possible to rotate to the other side, this action to improve body flexibility has certain benefits. Elderly back muscle strength decline, the range of motion is also beginning to be limited, standing to do this action, it is easy to cause sports injuries, but also may be due to the body imbalance and lead to a fall. If the elderly want to do this action, you can lie down or sit down. We must protect the waist, avoid turning the waist too fast, if you want to exercise flexibility, you can choose to play tai chi, swimming and other ways. 7, walking backwards Walking backwards changes the usual way of walking, can alleviate brain aging. In fact, the theory that the brain dominates the opposite side is mainly for the left and right sides, and does not apply to the front and back. Walking backwards, due to the balance of the elderly, vision, reflexes, etc. have declined, but easy to cause accidents. If you hear an unexpected sound, the elderly are also prone to reflexively turn back, which increases the health risk. Normal walking is the best way to exercise, walking can be in the hands of walking while rubbing fitness balls or walnuts, which is good for stimulating peripheral circulation. If you insist on walking backwards, be sure to find a person less, fewer cars in the security section, and it is best to have someone in the back at any time to remind the risk. 8, bending over to take heavy objects In life, many people have had the experience of flashing waist. Prof. Shen said, bending over to take heavy objects is everyone to avoid the action, the elderly over 65 years of age should pay particular attention. Take heavy objects to three steps: the first step, the first body to the heavy objects close; the second step, bend the knees, bend the hips, with both hands to hold the items steady; the third step, stretch the knees and hips, so that the items up. 9, Meng get up People’s blood pressure is not static, there will be large fluctuations at night and during the day. Therefore, when you wake up in the morning, never get up too fierce, especially for the elderly. When we sleep at night, blood pressure is relatively low, just woke up, blood pressure will rise rapidly, part of the early morning hypertension patients, especially so, if you get up too fast and too fierce, may cause sudden rise in blood pressure, resulting in cardiovascular and cerebrovascular disease acute attack. In addition, get up too fierce is also easy to lead to postural hypotension, will be due to insufficient blood supply to the brain and lead to fainting or vertigo. 65 years of age after the elderly get up to follow the principle of 221: wake up and open your eyes in bed to lie down for 2 minutes, get up and sit on the bed for 2 minutes, then sit on the edge of the bed and so on for 1 minute, and then finally stand up to get down to the ground activities. 10, defecate too hard hypertension and other cardiovascular diseases, vascular elasticity deterioration, defecation of the patient’s abdominal pressure increases, peripheral vascular resistance increases, blood pressure rises, if this time too much force, is likely to lead to a sharp increase in intracranial vascular pressure, sudden cerebral hemorrhage. When the elderly defecate, don’t be too anxious and take your time. Develop the habit of regular defecation, eat more vegetables and fruits, constipation problems will be solved.