1, square dance: square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dance, the whole body is moving, all the cells of the body to get the movement, sweating a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-expand the enthusiasm for life.
2, do gymnastics: do gymnastics is also the whole body can get exercise program. Stretching the limbs, so that every nerve of the body are relaxed, can relieve the old people stiff limbs.
3, playing taiji: taiji is a gentle movement, very suitable for the phrase "static in the movement, movement in the quiet" to describe. Taiji can help the old people to coordinate the balance ability, the flexibility of the body is also very helpful, it is easier to become a hobby for the elderly, not just sports.
4, walking backwards: don't underestimate the backwards Oh, people fall back when the body leaning back, lumbar pressure also follow the back, for the lumbar disc protrusion and other symptoms of the elderly is very good, can help reduce the lumbar spine of the compression, backward after the completion of a good night's sleep, Oh, can be exchanged for a good night's sleep.
5, walk: for the physical condition of the elderly, the strenuous point of the exercise may not be able to do, then go for a walk, the easiest, on the road, the park on the random walk, walk before and after shaking hands, shaking legs, but also can let the body to relax down to achieve the purpose of the exercise.
6, jogging: If you like to exercise alone, then jogging is a good choice. However, it is best to exercise with a partner, because the elderly have many emergencies, more than one person to do exercise together, when the emergent situation, there is a person can call for help in time.
7, cycling: If you want to enjoy the beauty of the mountains and rivers, mountain bikes can help you realize this desire. Unlike hiking and long-distance running, this sport puts less pressure on the joints, and the energy consumption and endurance exercise is no less than other sports.
8, ball sports: the elderly can according to their own hobbies to participate in some ball sports, such as table tennis, badminton, billiards, gate ball and golf. But do not go to participate in basketball such a more intense sports.
There are many other sports for older people, but the key is to be healthy and not to overdo it. Older people can also give themselves a massage, such as pushing and rubbing, kneading, pinching, rubbing and other such actions can be to a certain extent to improve the blood circulation of the elderly, thereby improving the body's metabolic function.
Expanded
Exercise notes for the elderly:
1, not early. Early out of the house, the human body suddenly cold easy to suffer from cold and flu or asthma, acute attacks of chronic bronchitis, cold stimulation is also easy to induce acute attacks of cardiovascular disease. Therefore, the elderly should go out to exercise after the sun rises as appropriate, it is best not to do sports in the morning at five or six o'clock.
2, should not be empty. The elderly morning exercise is a good way to maintain health and repair sex, but do not eat breakfast on the way to put into the exercise of human health is very harmful, and even a certain risk. Especially older people with diabetes, fasting exercise is easy to cause hypoglycemia, persistent severe hypoglycemia will lead to irreversible brain damage, and even death.
Even the healthy elderly in fasting exercise there are many problems, because people in the fasting exercise will be broken down from the fat out of energy, this time, the concentration of free fatty acids in the blood will increase, too much free fatty acids will have an impact on the cardiac muscle, causing problems such as cardiac arrhythmia, and can even lead to sudden death.
3, should not dew. Morning outdoor activities, to choose to avoid the wind and the sun, warm and quiet, fresh air in the wilderness, parks or lawns, etc., do not run against the wind, and more should not be undressed and exposed body exercise.
4, not radical. Older people are physically weak, poor adaptability, the amount of exercise must be measured, step by step, slightly sweating can be. The kind of sweaty intense exercise easily induced cardiac and pulmonary diseases, the elderly is not suitable.
5, should not rush. Because the elderly morning muscle relaxation, joint ligament stiffness, limb function is not coordinated, so experts suggest that before exercise should gently move the torso, twisting waist, moving joints, beforehand to do 5-10 minutes of warm-up activities, such as bending the waist, pulling the arm, so that the joints are fully active, and then begin to exercise, in order to prevent accidents due to sudden exercise induced.
Elderly people must choose the exercise method that suits them according to their physical strength, self-life ability and disease state.