What are the benefits of morning exercise for the elderly? What type of exercise is suitable for the elderly morning exercise?
1. Benefit: It can wake up the vigor of the day. Morning exercises are performed when people just wake up. After a full night's sleep in bed, the human body is in a relatively static state of dormancy. The joints, muscles and ligaments in all parts of the body are stiff and inflexible. After morning exercise, you will awaken the sleeping cells in all parts of your body, making your otherwise stiff and dormant body flexible at the joints, leaving you refreshed, revitalized, and energized for a new day. Older people exercise in the morning, both arms are more active, stretching, lifting and swinging a greater amount of activity to promote increased lung capacity. In the process of breathing and inhaling, old phlegm accumulated in the trachea and lungs can be removed. The active tension of the trachea and lungs can be strengthened through exercise, treating chronic diseases such as bronchitis and emphysema.
2. When brain cells are working, they need 10 ~ 20 times more blood than muscle cells, and their oxygen consumption accounts for 20% ~ 50% of the whole body's oxygen consumption. Scientific morning exercises can make the brain's excitation and inhibition process reasonably alternating, avoiding excessive tension in the nervous system, so that the elderly get rid of fatigue, mental alertness and quick thinking. Elderly people who often do morning exercises not only have a good mental outlook, but are also relatively healthy. Therefore, the elderly are encouraged to do morning exercises. However, morning exercise must be based on their physical fitness reasonable exercise, do not overload, especially some strenuous exercise, so as not to cause discomfort.
3. Slow type of exercise is suitable for the elderly morning exercise. Jogging can improve lung capacity, accelerate blood circulation and enhance body resistance. Before jogging, the elderly should choose a pair of comfortable shoes, and then do leg pressure, chest expansion and other preparatory movements for 5 minutes before jogging. When jogging, pay attention not to go too fast, keep your body relaxed and upright, breathe rhythmically, and look straight ahead. Continue to walk, can not run and stop. It is appropriate for the elderly to jog for 20 minutes to half an hour. The elderly every morning for 3 to 4 sets of jump rope exercise, each time half an hour, to exercise the cardiopulmonary system is very beneficial. When choosing a site, stay away from dusty land and uneven concrete floors. Adjust the length of the rope to avoid tripping over it. When jumping rope, it is better to wear sportswear or light clothes, soft-soled cloth shoes or sneakers. In the process of jumping rope, it is not necessary to pursue the frequency too much, moderation can be.