With age, the physical function of the elderly will gradually decline, in running, playing badminton, twisting songs and other fitness activities, must be measured, otherwise, there may be sports injuries.
There is a famous saying: life is movement! It applies to people of all ages, and the same is true for the elderly! Jogging, playing Tai Chi, dancing senior disco, twisting rice-planting songs, calligraphy, shouting ...... in the square, parks, community rooms, you can see everywhere groups of elderly people are carrying out fitness activities or moving or static. Exercise and fitness is good, but not only personal preference or follow the crowd, what kind of activities for their own, the activities should pay attention to what, there are instructions.
Running, ping-pong, swimming, etc.: the movement of the heart rate do not exceed 100 times, in order to sweat slightly appropriate
Running, ping-pong, swimming, playing badminton, etc., are the whole body of the big movement, more suitable for the sixty years of age, the physical condition of the elderly in good condition, there is no serious organic lesions. If hypertension, cardiovascular and cerebrovascular disease is more serious, do this type of exercise may induce disease. Elderly people's blood vessels are less elastic and more brittle, and excessive exercise will increase vascular tension. Even the average old man, in this kind of big exercise should also pay attention to: the intensity can not be too big, time can not be too long, the speed can not be too fast.
Elderly people do great exercise, the heart rate can not exceed 100 times, the intensity of the exercise to a slight sweat, not fatigue is appropriate. In addition, the exercise can not be in a hurry to stop, so as to avoid injury to the organism, you can do such as shaking arms, patting and other soothing activities, and then slowly stop. At the same time, do not wait for the sweat to fall immediately dressed to avoid the wind, to prevent the invasion of cold.
Taiji, eight brocade, social dance, etc.: Taiji to play the mind without distractions, twisting the rice-planting song before the "warm-up"
Taiji is a wide range of fitness activities from ancient times to the present day, the most suitable for the elderly to exercise the physical and mental, can be described as "outside the practice of the sinews and bones of the skin, the internal practice of a breath! In addition to the natural posture and smooth movements that can stretch the muscles and bones and strengthen the skeleton, Tai Chi also requires the inner intention to stretch, so that each movement is commanded by the mind, and the movements are soft and stretchy with the intention not to use force. Therefore, although playing Tai Chi seems to be consuming, it can stretch the muscles and bones and at the same time promote the circulation of qi and blood, so as to achieve the effect of promoting qi, regulating the meridians and harmonizing qi and blood. When playing Tai Chi, try to do without distractions, will produce better fitness and nourish the heart.
With age, the elderly knee joint degenerative changes, so exercise must be moderate, should be consistent with the physiological characteristics of the elderly. Knee problems in the elderly try not to practice squatting, if you must squat, should pay attention to the speed, and try to use their hands to support. Elderly people with osteoarthritis of the knee are advised to participate in more activities that cause less damage to the joints, such as swimming. In addition, it is important to change the sitting position often, do not let the knee joint fixed in a position for a long time. Also pay attention to keep warm, do not let the cold wind blow directly to the knee joint. Taijiquan logo action is horse stance crouching crotch. Some data show that the human body bends the knee 30 degrees, the knee joint pressure and body weight equal; bend the knee 60 degrees, the knee joint pressure for the body weight 4 times; bend the knee 90 degrees, the pressure borne by the body weight 6 times. Knee joints such as long-term tension and weight-bearing state, can cause knee pain, accelerate the wear and tear of articular cartilage.
Some older people are very energetic, preferring to twist rice-planting songs, senior disco and other fashionable activities. Twisting rice-planting songs, senior disco is also a whole-body movement, especially the main activity joints, and the elderly more osteoporosis, and ligament hard, and is not suitable for a large number of activities joints, so as not to aggravate the joint strain. Before the activities of Yangge, disco and other activities to do some playing Taiji and other soothing activities, so that the joints first move open, and then Yangge, dancing, to reduce the damage to the bones.
Practice calligraphy, painting, etc., half an hour of practice, to the outdoors to look out, exercise and activate the muscles and bones.
Calligraphy, painting can not only cultivate sentiment, but also a fitness activity. Older people's hands and brains are not as flexible as when they were young, calligraphy, painting can not only exercise the hand, practice also need to concentrate, can exercise the brain, enhance memory. Especially when the elderly practicing calligraphy, usually fully concentrated, will throw away a lot of worries, can nourish the spirit of the heart, help prolong life. However, long term squatting or standing practice of calligraphy will aggravate lumbar muscle strain, resulting in poor blood circulation in the lower limbs, prone to numbness of the feet and other problems. Too much time with the eyes, but also exacerbate eyestrain.
Practicing calligraphy, painting half an hour to 1 hour, to rest for a while, by looking into the distance, to relieve eyestrain. At the same time, more outdoors to do some walking, jogging, relaxing arms, kicking and other sports, will be a combination of static and dynamic activities, in the soothing of sedentary and standing caused by muscle, bone tension and strain at the same time, but also to strengthen the body.
Drumming, shouting, etc.: drumming can release depression, but pay attention to ear protection
Street, often seen drumming celebratory scenes, but also become a lot of middle-aged and older people's fitness. Drumming is a collective activity that enriches life and activates the mind. Drumming to remember the drums, can enhance memory, but also to invigorate the spirit. Elderly people in a depressed mood or poor function of the spleen and stomach, suitable for drumming. However, patients with high blood pressure and heart disease need to control their emotions, and intense drumming may stimulate emotions and easily induce cardiovascular diseases. Even the healthy elderly, drumming should also be degrees. Prolonged drumming, may cause hearing damage, but also make the mood irritable, restless, causing insomnia, it is recommended that the drumming time should not be more than 30 minutes, the drums are best to wear an ear protector.
In the square, the park, we also often see some "shouting" of the elderly. When depressed, you can practice the "tiger tsunami Gong", which can be discharged from the body's depression, but also to expand lung capacity. "Tiger tsunami Gong" practice is to stand naturally, marching palms from the inside out, while lifting the breath and shouting three times.
(Editor Murphy)