The most suitable exercises for the elderly are:
1. Walking
Walking in the park or other places with good environment can exercise the heart and lungs, but also can enjoy the scenery, and the fast walking consumes more energy and does not put too much pressure on the joints.
2. Bicycling
Unlike walking and running, this sport puts less pressure on the joints, and the energy consumption and endurance are no less important than other sports.
3, playing basketball
Upper and lower limbs get exercise at the same time, hand-eye coordination will also improve.
4, jogging
Jogging is a good choice, it is best to exercise with a partner, because the elderly sudden situation, more people do sports together, when the sudden situation, there is a person can call for help in time.
5, medical health care exercise
This set of drill is also very suitable, and is a whole-body exercise, can also be done in the living room, lanai, learning is not difficult, but the time is long, about fifty, sixty minutes. This set of drill is really good for the body, do more free, very casual, is too long time is not easy to adhere to.
6, Tai Chi softball
With a little like a tennis racket racket, Tai Chi ball can be done there, play before going to bed to help you sleep, this movement is very convenient to do, the office, home can be done.
7, square dance
Square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dance, the whole body is moving, all the cells of the body to get the movement, sweat a, is the movement after the pleasure. Square dance can also cultivate sentiment, so that the old people love music, re-expand the enthusiasm for life.
8, backward walking
People backward when the body tilted backward, the pressure of the waist also followed backward, for the lumbar disc protrusion and other symptoms of the elderly is very good, can help reduce the lumbar vertebrae compression, backward after the completion of a good night's sleep can be exchanged.
9, taijiquan
Taijiquan has many factions, but also a very large number of strokes, such as simple twenty-four, which is relatively speaking the most simple and easy to learn, but each faction's method of play is different, choose your favorite can be five or six minutes at a time, in the living room, the lanai can be played, it is very suitable for the elderly.
Expanded Information:
The elderly sports exercise taboos
1, avoid weight-bearing exercise.
Because of the elderly sports organs of the muscles have begun to atrophy, ligament elasticity weakened, calcium in the bones to reduce the range of joint activity is limited, weight-bearing exercise, easy to fracture crack, damage to joints, muscles and ligaments.
2, avoid breath-holding exercise.
The elderly respiratory muscle strength is weakened, the lungs of the fibrous tissue increases, the elasticity of the alveoli decreases, if you hold your breath during physical activity, easy to damage the respiratory muscles and lead to alveolar rupture and the occurrence of bronchial hemoptysis and other phenomena.
3, avoid fast speed exercise.
Because the elderly myocardial contractility weakened, the elasticity of the blood vessel wall decreases, the narrowing of the lumen, the blood force increases, is bound to increase the burden on the heart. And then due to the respiratory system function has been weakened, lung capacity and ventilation will be reduced and insufficient oxygen supply.
And the rapid movement of oxygen consumption increased, very easy to lead to hypoxia dizziness phenomenon. Especially with heart disease and hypertension, rapid exercise will prompt a sudden rise in pulse rate and blood pressure and accidents.
Fourth, avoid the fight and competition.
Because of the competition and resistance activities will inevitably cause intense nerve excitement, while resistance will produce the ability to pay their own maximum winning heart, this situation will make the elderly physically and psychologically incapable of producing contradictions, and even accidents.
People's Daily Online-recommended 9 kinds of fitness exercise for the elderly