(1) Walking: Walking is very beneficial to human health, throughout the ages, many great men and scholars have taken a walk as a way to strengthen the body and regulate the spirit of exercise.
Walking has a good fitness effect. First of all, the walk is a kind of cultivation of emotions, soothing feelings of activity. Walking slowly in the fresh air and elegant environment of the site will make people feel fresh and relaxed. Walking can regulate the function of the cerebral cortex, nervous brain labor, walking can eliminate fatigue, brain puzzle, sleep. Therefore, walking has the effect of nourishing the spirit and soothing the mind. Secondly, walking is a gentle and easy fitness exercise. Walking, the two feet alternately moving, can exercise muscles, activities, strong legs and feet, promote blood circulation, make the heart beat faster, increase the volume of blood discharge, which is a good exercise for the heart, to prevent and control hypertension, coronary heart disease are beneficial. Walking can also enhance the secretion function of the digestive glands, promote the regular peristalsis of the stomach and intestines, and can improve respiratory function. Thirdly, walking is also a means to get rid of diseases and prolong life. Walking can promote metabolism, increase energy consumption, promote the use of excess fat in the body, to help prevent and control diabetes and obesity; due to gastrointestinal dysfunction and constipation caused by the elderly, walking is conducive to maintaining smooth defecation; insomnia of the elderly, walk before bedtime to help sleep. In short, walking can get rid of diseases and strengthen the body, prolong life, the elderly physical and mental health is very beneficial.
Walking as a fitness exercise program, to have a certain speed to achieve the purpose. Generally speaking, in order to medium speed (80-90 steps per minute) or fast (more than 100 steps per minute) walking method for exercise, in order to achieve good results. 60 years of age and above, the healthy elderly walking speed should strive to achieve about 100 steps per minute, the total amount of a day up to about 6,000 steps, and for this reason, it is appropriate to walk for about 1 hour a day. The highest pulse rate when walking is 110-l20 beats per minute, and the self feels good. Some of the elderly may not reach this target, as long as the walk, the fastest speed for exercise, but also will be able to receive better results.
Currently, the community is also popular a reverse walking, that is, walking backwards, the advantage is that the adjustment of the usual not much use of the muscles, and so that the blood circulation can be improved, reduce or eliminate the back pain. People with lumbar muscle strain or osteoporosis can take this method, in the flat or no obstacles, more open and safe? The method can be used on flat ground or without obstacles, in a more open and safe place. The company's website has been updated with the latest information about the company's website.
(2) jogging: jogging, also known as fitness running, as a means of strengthening the body has been popular in the world, become the wisdom, fitness, youthful treasure, but also become a means of preventing and treating diseases in modern life, for more and more elderly people to choose.
Jogging is good for exercising cardiopulmonary function. It can strengthen and improve the pump function of the heart, improve the excitability of the heart muscle, make the heart contraction force increase, the heartbeat slows down, the blood volume of the heart increases, and can expand the coronary arteries and promote the coronary artery collateral circulation, increase the coronary artery blood flow, improve the nutrition of the myocardium, prevent or reduce the angina pectoris attack, and have a better effect on the prevention and treatment of coronary heart disease; it can improve the function of the cerebral cortex, regulate the connection of the cortex and viscera, improve the coordination of the systems and organs, and regulate the vascular function of the brain, improve the coordination of the blood vessels. Coordination of organs, regulating vascular contraction and diastolic function, increasing the elasticity of blood vessels, conducive to the stabilization of blood pressure, and those suffering from hypertension can contribute to the gradual decline of blood pressure; the amount of oxygen inhaled during jogging is 8 times more than that of sitting still, which can increase the lung capacity significantly, and the alveoli can be sufficiently active to effectively prevent the decline of the elasticity of lung tissues, and improve and enhance the function of the lungs; jogging can reduce body weight, improve fat metabolism, and lower the blood triacylglycerol and cholesterol. Blood triacylglycerol and cholesterol content, and can promote has been deposited in the arterial wall of cholesterol gradually subside, so on the prevention and treatment of hyperlipidemia, obesity, coronary heart disease, atherosclerosis, hypertension, and other diseases have great benefits.
Fitness running is generally divided into preparatory activities, jogging and relaxation of three stages. At the beginning of the appropriate preparatory activities, slowly move the limbs, so that the whole body muscle relaxation, and make the heartbeat and breathing to adapt to the needs of the movement, generally 2-3 minutes; running footsteps should be brisk, arms swing natural, to use the nose to inhale, exhale with the mouth, breathing should be deep and long, slow and rhythmic, every run 2-3 steps to inhale 1 time, and then run 2-3 steps to exhale a fitness to run at a rate of 120 meters per minute! meter 130 meters per minute, in order not to feel uncomfortable, not short of breath, can run while talking to others as appropriate. The first exercise, jogging 5-10 minutes, gradually adapt to increase to 15-20 minutes. It is best to insist on exercising once a day, and those who have difficulties should exercise at least 3 times a week, gradually increasing to 30-40 minutes each time. Jogging should not stop immediately after the end, but should walk slowly or step in place to do some relaxation and finishing activities, and gradually return to a quiet state.
The best time to run is early in the morning, and should be based on jogging, and should be measured. For poor physical condition or lack of exercise before the elderly, you can take the first walk, run alternately, to be gradually adapted to the whole invasion of running. Running distance from near to far, the speed from slow to fast, in order to feel comfortable to the degree. In case of rain, snow, windy weather or for other reasons can not go out to exercise: can be indoor in situ running exercise.
(3) taijiquan: taijiquan is a traditional fitness exercise program in China, which has the effect of fitness and prolonging life, and has a better effect on the prevention and treatment of chronic diseases, and it is a kind of exercise program that is very suitable for the elderly. First of all, when playing taijiquan, you should pay full attention and concentrate your attention highly. The eyes follow the hands, the steps change with the body, the movements are smooth, coherent, steady and coordinated, and it is good for the brain's rest; secondly, it helps to slow down the deterioration of the muscle strength, and maintains and improves the flexibility of the joints; thirdly, the slow and soft movements of taijiquan, the softness and rigidity, and the rhythmic muscle stretching and contracting, have a unique effect on the regulation of the function of the cerebral cortex and the autonomic nervous system; fourthly, it can treat many chronic diseases such as hypertension, neurasthenia, ulcers and other chronic diseases. High blood pressure, neurasthenia, ulcer disease, tuberculosis, hepatitis recovery, bone and joint disease, etc., with the efficacy of disease prolongation.
Taijiquan school more, beginners to practice the national sports commission announced the "simplified taijiquan" for the best, easy to learn, the effect is better. Practice should be chosen in the ground flat, quiet environment, fresh air outdoor or indoor, it is best to exercise early in the morning or in the evening, early morning practice can make the body organs active, ready to enter the work and life activities; evening practice helps to eliminate fatigue. Before practicing boxing, you should do preparatory activities, adjust your breathing when playing taijiquan, and breathe steadily and y when doing movements, which is conducive to exercising respiratory muscles and improving appetite. You can adjust the practicing time, frequency, frame height and movement speed according to your physical strength, and it is best to practice 1 time in the morning and 1 time in the evening each day, each time for 10-15 minutes.
(4) Qigong: Qigong is one of the unique methods of strengthening the body in the treasure trove of traditional medicine. Qigong is "practicing a breath of air", the so-called "gas" refers to the air that people breathe in the accumulation of human body in the "vital energy". According to Chinese medicine, vital energy is an important factor in maintaining health and preventing diseases. Qigong is to exercise the internal energy of the human body, adjusting the body's internal energy by adjusting the posture, adjusting the breathing, and adjusting the spirit of the exercise method, so as to enhance the physical fitness, improve the ability to prevent and fight against diseases, and to achieve the purpose of getting rid of illnesses and strengthening the health of the body. Chinese medicine believes that qigong has the function of balancing yin and yang, harmonizing qi and blood, dredging meridians and coordinating internal organs. Modern medicine has proved that qigong exercises have good effects on respiration, digestion, circulation, nerves and endocrine functions. Qigong can regulate the functions of the cerebral cortex and the autonomic nervous system; reduce the body's energy consumption and increase energy reserves; through abdominal breathing, the diaphragm moves up and down in a large and rhythmic manner, which plays a massaging role in the abdominal cavity and is conducive to the digestion and absorption of food in the gastrointestinal tract. Therefore, qigong can promote physical health, slow down aging and prolong life. Practice has proved that qigong on hypertension, neurasthenia, gastrointestinal diseases, diabetes, coronary heart disease, chronic bronchitis and other diseases, have a better prevention and treatment.
Qigong is divided into two categories: dynamic and static from the method of practicing qigong. Elderly people are good at practicing static qigong. At present, there are many popular qigong styles. Elderly people can choose the exercise method that suits them according to their physical condition.
In qigong exercise should pay attention to the following points: ① practice before 10-15 minutes to stop all activities, empty urine and feces, ready to practice. ② practice should be calm, muscle relaxation, to achieve a natural, static, static, combined with the practice of raising both, the intention to rely on the gas, step by step. (3) to exclude distractions, will focus on a point, such as the intention to guard the dantian. Whether you can concentrate your thoughts is the key to success or failure in practicing kung fu. (4) Regulate your breathing, so as to realize the unity of your mind and qi. (5) Practice should be from easy to difficult. Don't rush, do it step by step, perseverance, day by day will see results. (8) Practice time is generally 20-30 minutes, every morning and evening each l times. (7) Should not be practiced on an empty stomach and immediately after meals. (8) practice, such as headache, dizziness, chest tightness, breathlessness and other discomfort, should find the cause, to correct, such as the symptoms continue to aggravate, should temporarily stop practicing.
(5) ball sports: suitable for the elderly exercise ball sports fitness ball, table tennis, badminton, tennis, billiards, gate ball and golf, etc., according to personal interest and hobbies to choose.
Fitness ball is a fun and entertaining instrumental sports. Fitness ball by the evolution of the hickory, the ancients put the hickory in the hands of the running, used to get rid of diseases and health. At present, the fitness ball has a hollow iron ball, stone ball, jade ball, etc., are different models. Exercise, holding two fitness ball, along the clockwise or counterclockwise direction of rhythmic rotation, each time you can practice more than 10 minutes, you can practice several times a day. Fitness ball is mainly to enhance the toughness of the fingers, wrist joints, flexibility and coordination, can enhance the finger force, palm force, wrist force, on the prevention of the elderly hand shaking and finger and wrist joint stiffness is quite good. Fitness ball stimulation palm points, can reflexively regulate the function of the central nervous system, play the brain, eliminate fatigue effect, at the same time there are Shu Jing blood, strong tendons, strong bones, strong viscera effect. Therefore, the elderly adhere to the fitness ball exercise is beneficial.
Table tennis exercise can enhance the strength of limbs, waist, back and chest muscles, improve the body's endurance, can effectively enhance the internal
Organic function, delay aging. The purpose of table tennis exercise for the elderly is to strengthen the body, and do not focus on the winners and losers of the game.
Badminton is a simple, portable and easy-to-grasp sport that can be played indoors and outdoors. Its exercise can be large or small, suitable for the old
young people exercise. Badminton exercise can enhance the waist and back, abdominal muscles and limb muscle strength, improve the excitability of the cerebral cortex and cerebellar flexibility and coordination, there is a role for brain health.
Tennis can achieve the same effect of badminton exercise. The amount of exercise than badminton, and need a tennis court or a larger open space to exercise.
Goalball is competitive, short game time, not a lot of exercise, but a lot of fun, more suitable for the elderly. Goalball exercise can enhance the waist and back, limbs muscle strength, and brain function.
Billiards is a set of intellectual and physical strength, sports and entertainment as one of the fitness program. Through the brain, eyes, hands and feet to move and achieve the purpose of physical fitness.
Golf is an elegant outdoor sports program. With a stick hit into the hole, hit the ball in the undulating field walking, waist and back muscles can be exercised, is very suitable for the elderly, but by the sports ground, economic conditions and other factors, this movement can not yet be widely carried out.
(6) Dancing: Dancing is a kind of dance and music combined together, beneficial to the physical and mental health of the elderly cultural and recreational activities, is also a suitable physical exercise. Elderly people can dance social dance, senior disco, dancing in the cheerful, melodious music melody, will make people feel happy spirit, relaxed and happy, especially disco dancing beautiful, elegant and generous, relaxed, lively and unrestrained, as if back to youth....