Over 65 years old want to live a long and healthy life, how do you need to exercise?
Relatively younger seniors (65-74 years old) with a long history of exercise and a low level of disease, exercise recommendations are roughly the same as for adults. Accordingly, strength exercises and long-distance exercise are not restricted for some older people, and can be assessed on the basis of the exercise experience of the state of the body at that time, do not force, and in the state of fatigue can be considered to be delayed. At the same time, in strength exercises, the elderly should not engage in large loads of weight lifting and other movements that require breath holding or excessive force.
All older adults who are unable to achieve the recommended amount of physical activity due to health conditions should try to be as physically active as their abilities and conditions allow. It is true that a larger amount of exercise is more beneficial to the fitness effect, but the elderly have a great deal of fluctuation in their physical functions, so excessive exercise is detrimental to their health and poses unnecessary risks. In terms of sweat, older people can usually have a heavy sweat session (with more beads of sweat forming) once a week, or no more than twice a week if they are not fatigued and their health permits.
All older adults, including those with limited mobility, should also be physically active three or more days a week to improve balance and prevent falls. Some people with more severe disabling conditions, such as osteoarthropathy, low cardiac function classification, and Alzheimer's disease, still need a certain amount of physical activity, even with the help of others, and even light activity is better than sitting still or not moving at all.
Aerobic exercise is prioritized, for the elderly aerobic exercise usually refers to be able to continue for 30 minutes, and do not feel particularly tired of exercise, while the ability to limit the person, can be split into 2-3 times to complete, each 10-15 minutes.
Gradual progression, combining work and rest. In principle, each stage of exercise and fitness are followed from small to large exercise development law, small exercise should be about 5 times a week, to help develop their motor skills and ability to understand the relevant physiological response, if the response is strong or fatigue heavy, and then low intensity for you may be a large amount of exercise. Before and after the larger amount of exercise should have sufficient rest time, the interval of 1-2 days, 2-3 times a week, the intensity of the larger exercise on the line.