Elderly people are not as physically fit as young people and can easily get hurt in sports. So what are the sports programs for the elderly? Below I have organized for you suitable for the elderly sports program, welcome to read reference!
1, aerobic exercise
Aerobic exercise is a rich rhythmic movement, and has a warm-up effect. There are many aerobic exercises suitable for the elderly, such as walking, jogging, dancing, etc., and these can enhance the physical fitness.
These exercises enhance respiratory movement, provide sufficient oxygen to the body, improve blood circulation, lower blood pressure, reduce palpitations, and help to develop a healthy mind.
Three aerobic exercises are highlighted:
(1) Walking
As the initial stage of physical exercise, walking is the most important form of exercise for the elderly. Walking every morning and evening can keep people healthy.
Elderly people can make a walking program according to their own situation, and choose the walking speed and distance that suits them. This will help burn excess body fat, make the body more flexible, and even improve one's mental outlook.
(2) Swimming
Swimming is another sport that can treat a variety of geriatric diseases. It also has the ability to relieve stress, ease muscle pain as well as promote good health.
(3) Square dancing
Square dancing, which has become popular in recent years, is also a very good exercise that can expand your social life while exercising. However, you should be reminded of the amount of energy, pay attention to the rhythm.
2, body flexibility exercises
As the elderly age, the muscles will become tight, the movement gradually reduced. Therefore, body flexibility exercises can help the elderly to increase the range of motion, maintain better body flexibility, and relax the mind.
(1) Stretching
Slowly stretch your muscles. And maintain normal breathing while performing each movement while focusing on the stretch. This will help the older person relax the body while relaxing the mind.
(2) Taijiquan
Taijiquan is a traditional sport in China, which exercises the body through a number of sets of movements with rhythmic breathing.
After a period of practice, tai chi can effectively improve cardiopulmonary function, exercise the body's flexibility and coordination, alleviate osteoporosis and body pain; and many people in the process of practicing feel the inner peace, anxiety and restlessness can be significantly alleviated, conducive to mental health.
Some people worry that tai chi hurts the knee, in fact, for people without joint problems, the movement of standard tai chi, do not have to jump around, the impact on the joints is not big, and will not aggravate the burden on the knee joints that have osteoporosis. On the contrary, precisely because of the stimulation of the bone, with the aid of correct nutrition, it can also alleviate the problem of osteoporosis. However, if you have original knee problems, it is recommended that you exercise under the guidance of your doctor.
3, light weight lifting exercises
The elderly can try a lighter weight dumbbells, to do some light weight lifting exercises. This will help increase vitality as well as boost metabolism.
4. Endurance exercises
Some endurance exercises, such as cycling, climbing stairs, walking, swimming can improve the endurance of the elderly. After a period of exercise, with the improvement of their own endurance, you can gradually extend the exercise time.
It is important to note that when doing endurance exercises, older people should gradually and slowly increase the amount of exercise, not too much exercise at once.
Suitable for the elderly exercise program 2
The elderly, mentioning this term, I think the first thing that comes to mind is their grandparents. The pair of vicissitudes of the face, has climbed the traces of the years, with the growth of age, we will all go through the old age period. In fact, people to the old age period. Will have more of a child's heart, the old boy is from this. The elderly also need to exercise, so what are the fun sports programs for the elderly?
The activities are as follows:
Project one chopsticks pinch marbles (suitable for the elderly)
Preparation: two small washbasins, marbles about fifty, a pair of chopsticks.
The rules of the game: the marbles from a basin to another basin, within a minute,
Join more than eight counted as a pass.
Project two end ping pong ball race (suitable for the elderly)
Preparation: ping pong ball a number of, a number of beat.
The rules of the game: participants walking with a ping pong ball, the fastest to the end of the winner.
Project Three
Preparation: a number of small gifts, five to ten rings.
Competition rules: the contestants stand outside the field line, will be 5-10 sets of circles thrown to the target,
set the target can get a prize.
Project four small bowling (suitable for the elderly children)
Preparation: a basketball, mineral water ten bottles.
Bissell rules: each person has a chance to throw the ball, smashed down more than 5 bottles of mineral water is considered to be the winner.
Project five blowing candles (suitable for the elderly and children)
Preparation: two tables and a number of candles.
The rules of the game: blow out 15 candles, see who is the fastest to win.
Project 6: Blind Man Eating Banana
Materials: each person a banana, blindfolded black cloth
Rules:
1. 2 people in each group. Blindfolded face to face sitting, right hand each holding a banana.
2. Two people peel the banana, by feeling the banana into each other's mouths, the first to finish eating is the winner.
3. Bystanders can instruct, but not hands to help. If you know each other well and are not afraid to cause offense, you can occasionally send the banana into your nose by deliberate misdirection.
Project 7, clip the balloon run
A group of two, a man and a woman back to back clip a balloon in the starting point to the end of the run, the end of the end of a chair, the end of the end of the balloon to the chair and then sit on the explosion, and then return to the starting point to continue to clip the balloon. If the balloon falls to the ground while running, the two have to restart from the starting point. In the same time which group burst the most balloons which group wins.
Project 8: three people embrace into a group
Rules: each participant in the activities of 10 people, listening to the host's command in the music, "three people embrace into a group", the participants in the shortest possible time to find two people to embrace, so that one person is eliminated! The host can shout the command according to the actual situation!
Looked at the above for the elderly fun sports projects which are introduced, I think we should have understood it. Older people, although the age of the old, but still childish, they need some fun sports to enrich their old age, but also can make their body more healthy, we should let their grandparents to experience a good time.
Sports for the elderly 3Older people are not as strong as adults, and can not do some of the most radical forms of exercise. But now we all know that there are fun games to help the elderly entertainment can also exercise the body, are some in the mental and physical exertion of the project. Not only can they make up for the loneliness of being alone at home, but they can also help the elderly to enjoy themselves. Loneliness and loneliness, but also to help the elderly more healthy. So, what are the fun sports programs for the elderly?
1, monkeys selling peaches
Rules: 2 teams were sent 12 people to form 2 groups, each group of 6 people 3 women and 3 men, a **** is 4 groups together. Boys on behalf of 50 cents, girls on behalf of a dollar, the host said a price, such as 2 yuan 5 cents, to see which group the fastest to the price of the combination out, who won the winning decision: the host will circle 3 circles (that is, to put 3 things to show the combination of price places), in the host did not say the price, the participants are to be in the 3 circles outside the rapped walk, the host will say (the weather is really good today, peaches), I will go to the market, and I'm going to the market, and I'm going to the market. I want to go to the market to sell at a good price, how much do you want to pay, one dollar and fifty cents okay? (At this time, the host will deliberately pause), and then continued to say no (at this time, if a team rushed up to combine the price will be recorded once, three times recorded will be eliminated), 2 yuan 50 cents okay? line (once heard the host said yes, 4 teams can rush to the price of the place to spell the combination of price)), why only give 3 places to combine the price of it, 4 teams ah, this is the mechanism of elimination, who did not grab the combination of the location of the team was first eliminated, grabbed the location of the team does not have to stay but also look at the combination of the price of the right, not the right to be eliminated, eliminated a team, combination of price of a place is one less. The first thing you need to do is to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, and then you need to get rid of all the people who are in the room, gun, car track, beer.
2. Give everyone three minutes to recall and try to remember these items. 3. The facilitator asks two to three people how they memorized them.
4. Finally, the host tells the answer: all the items have a relationship with the numbers 1-9, for image memory. For example, the tree is like 1, the duck's sketch is like 2, the pyramid is a triangle, the car has 4 wheels, the hand has 5 fingers, the spoon is like 6, the gun's appearance is like 7, the automobile track is like 8, and the harmonic of beer is 9. That is: the tree (1), the duck (2), the pyramid (3), the car (4), the hand (5), the spoon (6), the gun (7), the automobile track (8), and the beer (9).
3, turn the bottle
Whoever the bottle points to The person who turns it can ask her a question, and the person who is asked must answer truthfully; then after the person who is asked has answered; then turn it again
4, tearing the note
Tear five small strips of paper, write east-west, south-north, north-central and knead them into a ball. Put it to one side, and then tear five, and then write east-west, north-south, north-south, and put it to the other side in a ball. One of the side of the paper ball to hide to various places, and then let a student randomly from the other side of the paper ball to grab a, see which word, go to find, must find the word hidden place
5, pass the toothpick
Participants in the game each person to draw a playing card, and then one after another in the order of the playing card, hold the smallest (or largest) of the playing card for the first person to be the first. That playing card for the first head, with the mouth of the toothpick, in turn passed to the next person's mouth, do not fall Oh, note that you can not borrow the hand or any tool to help, if it fell, it is natural to be punished, pass a circle, the game is not finished.
Suitable for the elderly sports 4Now more and more people have recognized the importance of sports to the body, so many people have joined the ranks of the movement, some of which are not the exception of middle-aged and older people, if you walk into the park and pay attention to observe the words you will see a lot of middle-aged and older people are in a wide range of sports, but middle-aged and older people because of the body's sake, so we must Choose the right sport for yourself, so what are the right sports for the elderly?
Middle-aged and elderly people in participating in physical exercise, because each person's physical fitness is very different, the working life environment is also different, so the middle-aged and elderly people's sports should be different from each other. Elderly people's physical fitness is generally declining, often "the heart but not enough". Sports can fitness, but also can hurt. To participate in sports to master the scientific method, both to understand the nature of the movement, but also to suit their own ability.
In general, each exercise 30 minutes is appropriate. In the four seasons of the year, the summer heat, exercise time arrangements to be shorter; winter cold, each exercise time to appropriate longer. Middle-aged and elderly people are best to outdoor forested, fresh air places to walk, jogging, playing ball, gymnastics, practicing, sword dance, boxing, dancing, singing and so on.
Middle-aged and elderly fitness should be gradual, do not rush, blind exercise. Before participating in physical exercise, it is best to do a comprehensive physical examination, in order to rationally arrange and select exercise programs and exercise intensity according to their physical condition. Middle-aged and elderly fitness should also be persistent, do not avoid three or four. The choice of projects should not be too much, even if only one or two, as long as the long-term persistence, will benefit.
Elderly fitness can not be too fierce, overwork. Should try to avoid a large number of muscle groups in the body at the same time rapid movement, to prevent breathing too fast, a lot of sweat. Because excessive strenuous exercise not only causes the heart, brain, digestive system, urinary system blood supply, and because the lungs are over-ventilated, the body's oxidation is incomplete, resulting in tissue hypoxia, and no health benefits, and even cause cardiovascular and cerebrovascular accidents. In addition, due to old age and frailty, muscle atrophy, osteoporosis and other elderly people often can not withstand overload exercise. Excessive force or excessive speed, it is easy to cause joints, muscle damage and accidental injury.
In general, the movement of the elderly must be a good grasp of the degree, not too strenuous, or too tired, because the physical quality of the elderly will gradually decline with age, there are many kinds of sports are not suitable for middle-aged and elderly people, it is best to choose the movement amplitude is not big, you can sing and dance, play Tai Chi, etc., choose your favorite sports, stick to it will have a very good result. The best way to do this is to choose your favorite form of exercise and stick to it.
Suitable for the elderly sports program 5
The elderly due to the degeneration of the body muscles, a lot of intense exercise has been unsuitable for practice, in fact, the elderly also do not have to make themselves as young as the sweaty sports, as long as you do some fitness body of the backward walks and other gentle movement can be.
Like the movement of the elderly friends, how to eliminate the tension and busy all kinds of boredom brought about by the fatigue of life? The method is very simple, that is, often do a fitness program sports, each time the movement to live to 99 that is not a piece of cake.
1, lying down can greatly reduce all parts of the body, especially the internal organs and waist and knees and other joints of the load bearing and load force, so that the whole body to get completely relaxed, which is not only conducive to physical health, eliminate fatigue, maintain abundant energy, but also can greatly improve work efficiency.
2, and then is to do some more beat the action, stimulate some of the body's acupoints can make the body's blood flow more smoothly, and slowly achieve the effect of improving the body's resistance.
3, the last is walking backwards, as for walking backwards fitness method in the elderly popularity need not say, you just casually go to the park or the elderly gathered in the place you can see the elderly basically are walking backwards. Walking backwards not only strengthens one's sense of balance and exercises the cerebellum, but also soothes some spinal disorders, such as spinal pain or lumbar pain.
Suitable for the elderly sports program 6
Suitable for the elderly sports programs are rice-planting songs, square dance, tai chi, walking and so on.
In fact, the elderly sports exercise, we have seen has been very colorful, there is a big rice-planting song, square dance, while there are many older people like to go to play tai chi, there are hiking. Many of our elderly people his quality of life is still very high. Then we have a lot of sports programs, it is a targeted. Then for the elderly to speak of his more suitable sports program, the first principle is that the intensity can not be too great, this is a fundamental principle.
What is meant by intensity, we can simply give an example, you say 100 meters I'm not limited to time you go jogging, then this exercise we call it aerobic exercise or called general activity; then if this 100 meters you want to run in a sprint, we say that the intensity of this movement belongs to the intensity of the large sports for the elderly we do not advocate the large sports, so the intensity of the large sports, in any case, to control their own exercise, so the intensity of the large sports.
Now we have to control the intensity of our exercise.
We will now give a few examples of programs that are more suitable for older people. The first is the most easy to do is hiking or we call it bending, this time we can stretch a little. For example, I walk half an hour to an hour, but the speed is not required. This is a good program for older people to do physical exercise. Another is to play taijiquan.
Some older people say that my knee joints are not good, playing tai chi when I squat down, this half squatting action I control is not good, we say to play tai chi, it is the main mode of exercise is to make your health condition can be adjusted. We say that the intensity of this exercise, the elderly can control themselves. If you can not squat very deep, you can squat a little shallow, the upper limbs of these movements, breathing adjustments are more suitable for the elderly.