Elderly people warming up for exercise
1. Warm up sufficiently, step by step
American orthopedic expert Kathryn Koyner said. Dr. Koyna said that the elderly exercise too much, move too fast, more prone to injury. Adequate warm-up is critical. For example, you should walk around more before running, and you can run for a few minutes before playing tennis, and then jump rope.
2. Practice squatting
Dr. Stuart Phillips, a professor of human kinesiology at McGill-Master University in Canada, said that squatting is a good way to get the most out of your life. Dr. Phillips says squats are the best single exercise for seniors to prevent sports injuries and maintain leg and lower back strength. Legs apart, shoulder-width apart, keep your back upright, squat until your thighs are parallel to the floor, then slowly rise. Repeat the movement 20 times.
3. Static push-ups
Dr. Koyna said that the static push-ups can effectively exercise the core muscle groups of the elderly. Static push-ups are similar to push-ups, but with the forearms on the ground, keeping them still. Hold the torso partially taut for 30 seconds, take a short break, and repeat the same action.
4. Golden Chicken Stand
Wanda Wright, author of Fitness After 40? Dr. Wright says that balance exercises help prevent falls and ankle sprains. A few times a day, practice one-legged stand-ups, hold for 20 seconds, and switch legs to stand. After practicing for a while, you can practice with your eyes closed.
5. Protect the Achilles tendon
Research has found that one of the most common injuries among older runners is Achilles tendon injury. Older people may wish to stand against the wall, stretching the heel, one leg backward, heel on the ground, stretching to hold 30 seconds, the knee slowly bent, and then hold 30 seconds. Repeat the same action with a different leg.
6. Concerned about pain discomfort
Dr. Wright said that after the age of 40, the stem cells responsible for tissue repair in the muscles are reduced, and inconspicuous muscle tears are also prone to turn into huge injuries. Therefore, once you find exercise pain and discomfort, do not force to continue to exercise, you should see a doctor.
7. Enhance shoulder strength
Dr. Koyna said that as you get older, tendons and ligaments have less water and are more prone to injury, and shoulders are more likely to be strained. Practice more chest expansion exercises or use a puller.
8. Drink chocolate milk
Dr. Phillips said, the elderly intake of sufficient protein is beneficial to enhance muscle strength. Drinking chocolate milk can promote muscle recovery after exercise.
9. Hard ball massage foot
Heel and arch soreness is a common discomfort in the elderly sports, which can easily lead to plantar fasciitis that takes months to recover. Dr. Wright suggests rolling a hard ball (like a golf ball) on the bottom of the foot to relax the arch.
10. Increase strength training
A number of studies have found that 14 weeks of strength training can result in a 10% increase in muscle fibers and a 64% reduction in tendon stiffness in the elderly. The elderly do not have to do strength training too hard, so as not to cause muscle damage, often carry heavy objects can be.
Suitable for middle-aged and elderly people exercise in eight ways
Age, the most important thing is the health of the body. And more exercise, the body can be great. But what exercise should the elderly choose is suitable? See below.
1, walk
For the physical condition of the elderly, a little less strenuous exercise may not be able to do, then go for a walk, the easiest, on the road, the park on the random walk, walk before and after shaking hands, shaking legs, but also can let the body relax to achieve the purpose of exercise.
2, qigong, physical therapy
Exercise should be gradual, exercise intensity and volume should be appropriate. If you feel hot and sweaty during exercise, and relaxed and relaxed after exercise, it means that the exercise is appropriate. Dizziness, chest tightness, palpitations during exercise, loss of appetite after exercise, poor sleep, obvious fatigue, indicating that the amount of exercise is too large, need to adjust the amount of exercise in a timely manner.
3, chess, aerobics
A variety of chess activities, singing; dancing; exercise should be appropriate, regular and planned for the elderly should be in the morning exercise to note that the morning to walk can promote the cerebellum to walk after dinner to 1-2 hours after the walk to help digestion.
4, jogging
Jogging, also known as fitness running, as a means of strengthening the body has been popular around the world, become wisdom, fitness, long youthful treasure, but also become a means of prevention and treatment of diseases in modern life, for more and more older people to choose.
5, Square Dance
Square Dance is suitable for the elderly who have physical dexterity. With the music, the body dances, the whole body moves, all the cells of the body to get the movement, sweating a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-expand the enthusiasm for life.
6, tai chi
Tai chi is our country's traditional fitness exercise program, with fitness and longevity effects, the prevention and treatment of chronic diseases have a better effect, is very suitable for the elderly in an exercise program. First of all, when playing taijiquan, full attention, highly concentrated. 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 rest of the brain to be quiet in the middle of the movement; secondly, it helps to slow down the decline of the muscle strength, and maintain and improve the flexibility of the joint movement.
Recreational activities for the elderly
The elderly after retirement, if the life is guaranteed can not stay at home, this time the first to adjust the mentality, with a new mode of life to start, you can go to do a lot of young people have not yet completed or want to do and can not do things.
1, dance
Experimental studies have shown that even if the slow step dance in the fellowship dance, its energy consumption is also in a quiet state for people in the 3-4 times; Secondly, when dancing, the dancers have to be coordinated with the music, must be fully concentrated on the music, focus on the dance, coupled with relaxing and enjoyable music accompaniment and charming lighting backing, both a kind of enjoyment of the United States, and more people intoxicated by it.
2, travel
Tourism allows people to see nature's exotic scenery and history, culture, customs and other human landscapes, so that people get the spiritual enjoyment; at the same time, in the exotic scenery, breathe the fresh air, let the body and mind a short wander, more people can get relaxed.
3, painting and calligraphy
Some people practice calligraphy, painting than? qigong exercise without practicing qigong. First of all, calligraphy is concerned about ideas, practice must be calm and quiet, full concentration, exclude distractions, which is the same as qigong breathing exercises and intention to guard; second, calligraphy, painting are concerned about the posture, the requirements of the head upright, shoulder flush, chest open back straight, lift the wrist, the whole body's strength is concentrated in the upper limbs, which is extremely close to the qigong practice of posture.
4, fishing
Suitable for fishing places in the countryside, often go to the countryside to walk, in itself, is a kind of exercise; secondly, the water riverside, the air is exceptionally fresh, high content of negative ions, so that people feel relaxed, relaxed, happy, conducive to the human body's metabolism, can play a calming, hypnotic, lowering blood pressure, reduce fatigue; in addition, when fishing, waiting for the fish to take the bait, the The happy and relaxed feeling overflowing, so as to achieve the internal no worry about the problem, no body fatigue outside the best health realm.
5, drums and flowers
Organization of the elderly in a circle, one of them take flowers, one back or blindfolded everyone or music or drums, the sound of flowers, sound stops flowers. Flowers in the hands of who, who will win the lottery, if the bouquet of flowers just in the hands of two people, the two people can be through the guessing box or other ways to decide the negative. Through the games, the atmosphere among the elderly is enlivened, their talents are discovered, and the characteristics of the elderly in the organization are understood. By organizing activities with the participation of the elderly, rich in communication and suitable for the characteristics of the elderly, in order to promote exchanges and communication among the elderly, create a sense of belonging, and maintain a healthy state of mind.
6, origami flowers, send blessings
In the activities of origami flowers, improve the elderly positive initiative, patience, exercise the hands of the elderly ability to slow down the speed of aging, reduce the incidence of a variety of diseases. Origami flowers, due to the complexity of the steps, some of the elderly learning process is slow, so the first to learn the elderly can teach the elderly who have not yet learned, in the process of mutual help, strengthen the emotional ties with each other.