How do old people exercise? Experts recommend these 4 ways to exercise

Aerobic exercise, improve cardiopulmonary function

Aerobic exercise includes walking, jogging, cycling, swimming, yoga, Tai Chi, health exercises, etc., which can be selected according to the situation. In recent years, the incidence of cardiovascular disease has been increasing year by year. Experts suggest that it is best to choose walking.

It can promote blood flow and ensure the supply of nutrients to organs.

The blood vessels become thicker and more elastic, blood lipids are lowered, and blood pressure is stabilized.

It can strengthen the respiratory system, improve the cardiorespiratory fitness level.

Can prevent, three high blood pressure, prevent cough and asthma, many diseases.

At the same time, it can regulate nerves, eliminate depression, and delight the mood.

Enhance bone quality, prevent porosis, and promote gastrointestinal motility.

Jogging and swimming can also be chosen according to physical fitness, the purpose of which is to enhance cardiopulmonary function. If the body is puffy, relatively young, and has no other diseases, choose long-distance running, shuttlecock kicking, and rope skipping to burn fat and consume heat, strengthen muscles, and build a healthy body. The old people practiced themselves, doing gymnastics for the elderly, taking a walk to practice Qigong, playing croquet, and doing activities.

Strength training, strengthen muscles and bones

In the elderly, not only the functions of viscera are gradually declining, but also the tendons and bones are obviously degenerated and deformed.

Muscle relaxation and lack of elasticity; increased wrinkles and old spots;

Bones become brittle and hyperosteogeny; joints become stiff and lack spirituality;

Curved spine, leaning forward; hunchback, bowed legs, etc.;

Tendon weakness, soreness when moving; unsteady walking, loss of balance;

It is prone to fractures and lumbar and cervical spondylosis; it can also induce three hyperemias.

According to the above situation, while doing aerobic exercise, we should pay attention to strength training to achieve the purpose of strengthening muscles and bones. You can choose to bear weight on your upper limbs, pull elastic bands or lift dumbbells, pull ups or do push-ups, sit-ups, and housework. We should not underestimate housework, and it is more suitable for patients with cardiovascular disease. Although it starts bit by bit, it plays an important role in strengthening the body.

Why? Elderly women, most of them insist on buying vegetables and cooking all year round, washing dishes, cleaning, taking their grandchildren to and from school, and being busy all day long, their limbs have gained strength invisibly, while old men seldom By doing these things, women not only live longer, but also seldom get sick in their later years, which is conducive to achieving a smooth death. The benefits of strength training are:

Reduce muscle puffiness, increase muscle weight and strength;

Strengthen muscle elasticity and improve the protective strength of sports organs;

Enhance muscle toughness and improve the strength of physical activities;

Enhance bone hardness and reduce trauma during exercise;

Effectively burn fat, control weight and reduce puffiness;

It is beneficial to eliminate depression and improve mood and ease of mind;

It is beneficial to care for the heart and lungs, regulate the viscera and improve the quality of health.

Balance training to increase fitness

The elderly's body, balance ability, and carrying capacity are relatively reduced.

Balance training, promote limbs, Qi and blood circulation, nutrition supply,

Dredge meridians, increase vitality, strengthen legs, muscle strength,

Brain puzzle, improve memory, strengthen body, coordination ability,

Prevention of dementia, physical and mental benefits.

The exercise prescription is relatively simple and easy. You can use arm tables and chairs or tree trunks to support your body. Stand firmly with your feet, close your eyes slightly, lift one foot slightly, and stand on the other foot. If you feel that your body is shaking involuntarily, you can Open your eyes and rest for a while, then switch legs and practice again. It is advisable to practice in the morning and evening every day. Don’t worry about it step by step. Persist for a few seconds to be unbiased. Practice until you can stand steadily without support.

You can also practice yoga and Tai Chi. In addition, there are fitness equipment in the community. Properly press the legs or turn the psoas muscles, pull the abacus quickly and forcefully, step on the pulley to stimulate the soles of the feet, rub the palms of the hands and rotate the arms. The above exercises are not only beneficial to strengthen the waist and knees, but also to walk powerfully. Fortunately, they can effectively improve the balance ability.

Resilience training to enhance flexibility

When people reach middle age, the motor system gradually ages and lacks flexibility. Not only do the limbs feel stiff when moving, but even spinal diseases, frozen shoulders, muscle soreness, joint sprains, and ankle sprains occur from time to time. In order to prevent the above diseases, it is necessary to strengthen the motor system, especially the flexibility and toughness of each joint.

One is to turn your knees, put your feet together, squat down slightly, and lean your upper body forward.

Press the knees with both hands to rotate, the rotation range, and the feet can be fixed.

The second refers to the wrist, pushing and pressing activities, crossing hands, pushing forward,

Palms out, slight pain, then back, repeat.

The third is to press the waist, sit up straight, straighten the legs, lean the upper body forward,

Hands enough feet, more than ten seconds, step by step, do not overdo it.

The fourth is to turn the neck, move the neck, stand up straight and hold the chest, and keep the upper body still.

Close your eyes, relax your whole body, turn your head to one side, and turn slowly,

Turn to the neck muscles, a little pain, eight consecutive times, change sides,

It can also prevent and treat cervical spondylosis, it is best not to rotate the neck,

It will hinder the circulation of qi and blood, and instead appear, dizziness and headache.

The fifth is to press the legs, each doing his best. The sixth is to strengthen, ankle activities,

Stretch your toes forward, arch your feet, turn your toes upwards, and straighten your heels forward.

There are various ways of exercising, and the movements need to be gentle and steady. Do not operate too quickly or too violently, and gradually adapt to avoid straining and causing pain.

Exercising and sweating, detoxification and beauty

When the elderly exercise on weekdays, it is best to sweat slightly on the chest and back before the end of each exercise. In summer, you don't need to sweat all over your body every day, once or twice a week is enough. Within a week in spring, autumn or winter, it is best to be able to sweat all over the body once, not too much sweat, just a little sweat.

Can promote, body fluid circulation, speed up metabolism, substance replacement,

Facilitate discharge, accumulate lactic acid, urea and ammonia, protect kidney and liver;

It can accelerate blood circulation, dilate blood vessels, and prevent thrombosis;

Lower blood sugar, stabilize blood pressure, burn fat, and build muscle.

Enhance bone quality and delay loosening; promote brain and thinking operation;

Clean pores, be healthy and beautiful, eliminate toxins, and be healthy physically and mentally.

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