1. Hold small dumbbells in your hands for upper body strength training.
Outdoor exercise is limited in cold weather? These exercises can be done at home by the elderly! Quickly for parents collection
2. With the help of elastic band, strength training, training flexibility.
The cold outdoor exercise is limited? These sports elderly people can do at home! Quickly for the parents collection
The day cold outdoor exercise is limited? These sports elderly people can do at home! Quickly for the parents collection
3. Single-legged suspended kicking, exercise the lower limbs, through the lower limbs, improve the circulation state.
Cold weather outdoor exercise is limited? These sports elderly people can do at home! Quickly for parents collection
4. Foot pedal power bicycle, improve sports endurance.
Outdoor exercise in cold weather? These sports elderly people can do at home! Quickly for parents collection
In addition Hunan Want Want Hospital Rehabilitation Department also reminded the elderly in the exercise exercise should also pay attention to:
One, grasp the physical condition
Elderly people in the exercise should be done before a comprehensive body checkup, through the checkup can be aware of their own health and the functioning of the organs of the level.
To learn to observe and record their own pulse, blood pressure and health status, to prevent excessive fatigue, to avoid sports injuries.
If your pulse is too fast or too slow, or becomes irregular during exercise, you should stop exercising and go to the hospital for a checkup.
If you have a cold or other illness, or if you are overly tired, you should pause your workout.
Outdoor exercise is limited in cold weather? These exercises can be done at home by the elderly! Quickly for parents collection
Two, choose the appropriate exercise
Elderly fitness exercise, suitable for endurance programs, but also appropriate to a certain degree of strength exercise.
Elderly people can control the amount of exercise by using the pulse change and recovery time immediately after exercise.
The appropriate amount of exercise for the elderly can be used to grasp the formula "170 - age", for example, 60-year-old people exercise immediately after the pulse reaches 110 times / min, 5-10 minutes within the pulse to return to the level of quiet time is more appropriate.
Outdoor exercise is limited in cold weather? These exercises can be done at home by the elderly! Quickly for the parents collection
three, develop the habit of exercise
in the beginning of exercise exercise, exercise load and exercise to be small, such as adapting to the intensity of the exercise and then gradually increase the intensity of certain exercise and exercise length.
Fitness exercise must be consistent. Exercise should not be less than 2-3 times a week, each exercise no less than 30 minutes.
Elderly people can carry out exercise programs:
Aerobic training to increase endurance, including jogging, walking and running alternately, cycling, fitness dance.
Training to increase muscle strength, including training with dumbbells, springs, and elastic bands.
Exercises to increase flexibility include qigong guiding techniques, medical gymnastics, tai chi, and so on.