How to choose a sport for the elderly
How to choose a sport for the elderly, life is in motion, no matter what age group of people are advocated to do more exercise, the elderly as a more special group, then you know how to choose a suitable project in terms of sports, take a look at how to choose a sport for the elderly it!
How to choose a sport for the elderly 1
Principles of exercise for the elderly
1, exercise to meet the scientific and holistic
The elderly to participate in sports activities to make the whole body parts are involved in activities, should not be limited to a limb or organ, local overloaded. The first thing that you need to do is to get your hands dirty.
2, exercise should pay attention to do comfortable and natural, step by step
exercise for health, should be relaxed and happy, easy to do and colorful. The speed, strength and power of the exercise should be appropriate.
3, the nature of a good, persistent
three days fishing two days, not only will make the effect of exercise lost, but also because the body can not adapt to the sudden movement, resulting in accidental injury. Middle-aged and older people need to exercise for 30 minutes at a time, 3-5 times a week.
4, self-monitoring, pay attention to moderation
The heart rate of middle-aged and elderly people after exercise is about 100-140 times / min, if the exercise is too small, the heart rate accelerated to achieve the effect, and vice versa, it will be too much. After moderate exercise, you should not notice muscle soreness or fatigue, but rather feel refreshed.
5, preparation and relaxation
Each exercise should be done before the preparatory activities, do not stop immediately after exercise. Avoid doing too sudden activities; avoid doing breath-holding sports; avoid doing too fast sports; avoid doing weight lifting or weight-bearing sports; avoid participating in sports competitions.
How to choose sports for the elderly2 How to choose sports for the elderly First, the elderly are suitable for playing tai chi Tai Chi is a relaxation of the body and mind of a more elegant sports, can be strong and healthy. Not only for the elderly, but also suitable for other age groups, at the same time, tai chi is also a relatively soft movement, this is very suitable for the elderly, the action of the slow, not strenuous, the elderly were not good bone, running or other more strenuous exercise is not suitable for the elderly and easy to cause fractures and other adverse consequences. In addition, tai chi can also increase the human spirit, the role of physical and mental health, and have the role of preventing cardiovascular disease, so the majority of elderly friends can act qi to come oh! Block to join the queue to play tai chi to go! Second, practice doing gymnastics Gymnastics action is relatively easy, and also relatively slow, simple and easy to do the action is very suitable for the elderly, basically the elderly body limbs, waist, and joints will be exercised, is that these simple twisting waist, move legs, move the arm, the old man is the most effective. It is the most effective, the elderly can also do special gymnastics for the elderly, these elderly gymnastics is specifically for the elderly friends to build. Very suitable for elderly friends to exercise, so, in order to elderly health, the elderly may welcome the morning sun to do gymnastics it, the benefits are many! Third, frequent 'jogging. Jogging is now considered a good way of aerobic exercise. Jogging has recently been promoted in a number of countries, and many people also like jogging this way, gradually began to popularize in the world. Jogging can be very good exercise cardiorespiratory function, as well as exercise muscle strength, but jogging time should be controlled, generally between fifteen minutes to half an hour, not more than half an hour for good. Four, elderly friends can do some appropriate ball sports For example, golf, badminton, billiards, etc., these sports in addition to exercising the muscles, to enhance physical fitness, but also in the activities of the happy, more optimistic, in addition to the cultivation of their own team spirit, the spirit of the game of the Exercise can also make oneself more sensitive. But I have to say, the elderly friends can not go to play soccer, basketball, this easy to collision and more intense sports, elderly friends or do not try as well. Fifth, the elderly friends can go to the square dance Square dance is a very popular sport, by many elderly female friends favorite, but the elderly male friends can also go to the dance, this dance is very lively, we get together, not only for the health of the body is also beneficial to the mental health, the same, make the elderly to make more friends. Older people make more friends, we will feel happy together, so it can make older people in the movement to get happy. Well, the elderly friends are suitable for those softer sports, I think, if there are old people at home, it is best to accompany them to go to the sports, do not let the old people at home to feel lonely, the elderly friends more need to care. Like this article friends point a like it!