Walking?
Walking is the first choice of fitness for the elderly, its safety, simple, easy to control the intensity of exercise. People who usually have less physical activity, it is best to walk unremittingly for half an hour a day, or at least 2-3 times a day for 10-15 minutes each time, which is good for physical and mental health. Pulse is best controlled at 170 minus, or 20-40 times faster than the pulse at rest, that is, the heart rate of 70 beats/minute at rest, 90-110 beats/minute in the walk. 2, raise the foot left leg and waist become a right angle, and then slowly put down, the right foot down, and both feet at the same time raised, each do about 5 times.
3, trembling limbs at the same time lifting limbs, and abdomen to form a right angle, forming the limbs at the same time upward posture, and then trembling limbs, to promote blood circulation. 4, stretching waist arms straight up, feet clamped to form a zigzag. Stretch the limbs, stretch the whole body joints, especially the lumbar spine. Five or six times after the upright action, once again pull the arms, feet forked to form a large zigzag, to both sides of the stretch five or six times.
5, sit-ups this section is mainly completed with the pumping power of the abdominal muscles. If you can't sit up, you can start by swinging your arms to drive your upper body, then stand up and sit down. To do this with strong abs, you can put your hands behind your head or flat on the bed. Depending on your physical condition, you can do this 5 to 10 times.
6, contraction of the shoulders and limbs close to the bed, the body to form a zigzag supine. Upward contraction of the left leg while downward contraction of the left shoulder, upward contraction of the right leg while downward contraction of the right shoulder. Lift the leg contraction with the leg contraction to drive the completion of the leg movement.
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