The elderly in the exercise must be moderate, which exercise is more suitable for the elderly? How long is appropriate? Because everyone's physique is different, so at the beginning of the exercise, we have to set their own exercise very, very little, and then with the increase in time, and then slowly become more, there because everyone's physique is different, so do not according to other people's situation depending on their own goals, you may not be able to withstand the body of this exercise composite, it may cause muscle strain. In fact, the number of exercise and time is prescribed, to do science for reasonable arrangement, from the sense of exercise, to make to each part of the body can get the maximum amount of oxygen, every day as long as you insist on doing 20 to 40 minutes of exercise, to maintain three or four times a week, so that the movement is also the most suitable exercise. And to consider the age of the elderly, it is recommended that they do less intense exercise programs.
1. Backward walking, the elderly backward premise of the human body tilted to the front, abdominal pressure also followed to the front, for the lumbar spine protrusion and other symptoms of the elderly is very good to help reduce lumbar spine discomfort, backward carried out, can be replaced by a good night's sleep. Backward walking on casual shoes is very high, it is recommended that the elderly to leg walking calcination, wear professional propulsion step elderly shoes, to avoid the foot was jeopardized.
2. Walking for the human body norms of the weaker elderly, the obvious point of exercise fitness is likely to be unable to do, then you can choose to take a walk. The elderly daily after eating dinner, appropriate out for a walk, can regulate the effectiveness of various body parts, but also to enhance the waist and legs of the elderly muscle strength.
3. Boxing, tai chi is the latest in China's traditional fitness sports program, with fitness sports as well as the role of prolonging life. Can help the old people and the balance of professional ability, the flexibility of the human body is also very helpful, especially in the application of this kind of heart patients and high blood pressure patients.
4. Square dance, every night, there is a square part of the square will appear elderly special square dance. The square dance is suitable for the human body to be alert and have the time and energy of the elderly. Accompanied by music, all the body is moving up, all the cells of the human body to get exercise fitness, is a reasonable sports competition, to promote the power step technology professional because of the love of dance of the middle-aged and elderly customized a wide dance shoes, wearing a wide dance shoes, jumping on the 2 hours do not feel the pain in the feet.
5. Do gymnastics, the elderly can also go to the ecological park inside the radio gymnastics, or health gymnastics, as well as diagnosis and treatment of aerobics. This kind of fitness exercise is generally committed to the elderly body customized, flexion and extension of the limbs, so that every central nervous system of the human body to relieve the pressure, can reduce the old people muscle straight limbs.