Old-age rheumatism, Autumn Winter Campaign, points requiring attention
In the case of geriatric rheumatism, the following points need to be noted during the autumn and winter season campaign:
Preparation for sports
Full warm-up
The lower temperature in autumn and winter, the relative rigidity of the muscles and joints of the human body, and the need for adequate warm-up activities, such as slow joints, footsteps and so forth, can be extended to 15 – 20 minutes to promote blood circulation and reduce the risk of motor damage. • A gradual transition to large joints such as shoulders, elbows, knees, ankles can begin with small joints such as fingers, wrists, etc.
2. Suitable clothing
The choice of well-heated and ventilated sports clothing avoids wearing too heavy or tight clothing to affect the exercise effects and blood circulation. • Heating of the head, hand and foot, with hats, gloves, scarfs and warm shoes.
3. Examination of physical condition
Before the exercise, their physical condition is assessed, such as degree of joint pain, fatigue, etc. In cases of severe pain or physical discomfort, motor strength should be appropriately reduced or suspended, and medical advice should be consulted.
Attention in sport
1. Control of motor strength and time
The body is relatively weak at the autumn and winter festivals, and the movement strength and time of the elderly rheumatist arthritis should be reasonably controlled according to their state of health. In general, motor strength is justified by a slight sweating to avoid excessive fatigue. • Activity time may be increased over time, but it is not appropriate to exceed 40 minutes at a time, so as not to increase the burden of joints.
2. Selection of suitable sports venues
The selection of flat, dry, barrier-free sports sites, such as indoor gymnasiums, flat roads in parks, etc. is as far as possible. To avoid moving on the wet and uneven ground, and to avoid falling and getting hurt. • In the event of outdoor exercise, be mindful of weather changes and avoid extreme weather events such as wind and snow.
3. Attention to the protection of joints •
In the exercise, care should be taken to protect the joints from excessive force or repeated high-impact actions. For example, when running, the right shoes are selected to reduce the impact on the knee joint, and when force training is conducted, the weight and number are controlled to avoid increased joint damage. Assistive devices such as knee and wrist protection can be used to protect joints.
4. Maintaining the right position
The exercise should be carried out in the right position, avoiding bad positions such as bending on the back, overstretching and so on, so as not to aggravate joint pain and injury. For example, when walking, the chest is raised and the pace is steady; when sports such as yoga are carried out, they are carried out in the right way.
III. Post-motor care
1. Relaxation of activities
The exercise is followed by appropriate relaxation activities, such as slow walking, stretching, etc., which help to gradually restore calm and reduce muscular acid and joint pain. • Relaxation activities can take time equivalent to warm-up activities, typically 15 – 20 minutes.
2. Water supplementation and nutrition
The autumn and winter weather is dry, and water is replenished in a timely manner after the exercise to maintain the water balance of the body. You can choose some warm or salty water. • At the same time, care should be taken to supplement nutrition by eating more protein-, vitamin- and mineral-rich food, such as skinny meat, fish, eggs, vegetables and fruits, to help with body recovery and increase immunity. 3. Stay warm.
After exercise, the body sweats, and at this time it is necessary to change sweaty clothes in a timely manner and to wear warm clothes to avoid cooling. In particular, after outdoor exercise, return to the interior as soon as possible to avoid prolonged exposure to cold air.
In general, geriatric rheumatism patients must be fully prepared for the fall and winter holidays, with attention to safety and protection of the joints in the sport and appropriate post-motion care to ensure the effectiveness and safety of the movement. At the same time, in accordance with their physical condition and with the advice of a doctor, they must make a reasonable choice as to the manner and intensity of their exercise and maintain a long-term exercise in order to improve their quality of life.
