How do old people exercise? Experts recommend these four types of exercise

Aerobic exercise to 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 increased year by year. Experts suggest that walking is the best choice.

Can promote, blood flow, ensure organs, nutrient supply.

Blood vessels become thicker and more elastic, blood lipids are reduced, and blood pressure is stabilized.

Can strengthen, respiratory system, improve cardiorespiratory, fitness level.

Can prevent, three hyperemia, prevent cough and asthma, many diseases.

At the same time, it can regulate nerves, eliminate depression, and feel happy.

Strengthen bone, prevent looseness, and also promote gastrointestinal motility.

Jogging and swimming can also be selected 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, kicking shuttlecock, and skipping rope to burn fat and consume calories, build muscles, and build a healthy body. The elderly practiced by themselves, doing gymnastics for the elderly, taking walks to practice qigong, playing croquet, and doing activities.

strength training, strong muscles

In the elderly, not only the functions of the internal organs gradually decline, but also the tendons, tendons and bones are also obviously degenerated and deformed.

Muscle slack, lack of elasticity; increased wrinkles, age spots;

Brittle bones, bone hyperplasia; joint stiffness, lack of spirituality;

The spine is bent, the body is leaning forward; the hunchback is bent, the looped legs, etc.;

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

It is prone to fractures, lumbar and cervical spondylosis; it will also induce, three hyperemia.

According to the above situation, at the same time of aerobic exercise, we should pay attention to strength training to achieve the purpose of strengthening muscles and bones. You can choose to carry weights on the upper limbs, pull elastic bands or lift dumbbells, pull ups or do push-ups, sit-ups, and housework. Although it is done bit by bit, it plays an important role in strengthening the body.

Why? Elderly women mostly insist on buying and cooking food, brushing dishes, cleaning, taking their grandchildren to and from school, and busying themselves all day and night, invisibly gaining strength training for their limbs, and few old men. Doing these things, so women not only live longer, but also seldom get sick in their later years, which is conducive to the realization of death without disease. The benefits of strength training are:

Reduce muscle puffiness and increase muscle mass and strength;

Strengthen muscle elasticity and improve the protection of sports organs;

Enhance muscle toughness and improve physical strength;

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 mood;

It is beneficial to protect the heart and lungs, regulate the internal organs and improve the quality of health.

Balance training to increase physical fitness

The elderly's body, balance ability, carrying capacity, relatively lower,

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

Clear the meridians, increase vitality, strengthen legs, muscle strength,

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

Dementia prevention, physical and mental benefits.

Exercise prescription is relatively simple and easy. You can use a desk, chair or tree trunk to support your body, stand firmly with your feet, close your eyes slightly, lift one foot slightly, and stand with the other foot. If you feel 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 every morning and evening. Don’t rush it step by step, stick to it for a few seconds, and practice it until you don’t need to stand firmly, and stick to it for a few seconds to achieve your goal.

You can also practice yoga and Tai Chi. In addition, there are fitness equipment in the community, which can properly press the legs or rotate the psoas muscles, pull the abacus quickly and forcefully, step on the pulleys to stimulate the soles of the feet, and rub the palms of the hands to rotate the arms. The above exercises are not only beneficial for strengthening the waist and knees, but also for walking powerfully.

Toughness training to increase flexibility

When a person reaches middle age, the motor system gradually ages and lacks toughness. Not only does the limbs feel stiff when moving, but even spinal diseases, frozen shoulder, muscle pain, joint sprains, and sprained feet often occur. In order to prevent the above diseases, it is necessary to strengthen the movement system, especially the flexibility and toughness of each joint.

First, turn your knees, put your feet together, squat down slightly, and lean forward with your upper body.

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

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

Palms out, slightly sore, then back, repeat.

The third is to press the waist, sit up straight with chest and legs straight, and lean forward with the upper body.

Use your hands to reach your feet for more than ten seconds, step by step, and don't overdo it.

The fourth is to turn the neck, move the neck, stand up straight and hold the chest up, the upper body does not move,

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

Turn to the neck muscles, there is some slight pain, eight times in a row, switch sides,

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

It will obstruct 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,

The toes are extended forward, the feet are arched, the toes are raised, and the heels are forward.

There are various ways of exercise, the movements need to be gentle and steady, not too hasty and not too violent, and gradually adapt to it, so as not to cause pain due to strain.

Exercising, sweating, detoxification and beauty

When the elderly are exercising on weekdays, it is best to sweat slightly on the front and back before the end of each exercise. You don't need to sweat every day in summer, just once or twice a week is enough. In the spring and autumn or winter, within a week, the whole body can sweat once, and the sweat is not too much.

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

Facilitate excretion, 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, build muscle.

Strengthen bone, delay softness; promote brain, thinking operation;

Clean pores, be healthy and beautiful, remove toxins, and be healthy both physically and mentally.

More