What exercises are suitable for elderly morning exercisers?
Taichi can make breathing natural, thin and slow. Because the speed is slow and the movements are gentle, it can expand the body's microcirculation. This is great for blood circulation.
Square dancing has a very good exercise effect on memory loss in the elderly. As people age, their memory gradually declines. By practicing line dancing, you can continuously stimulate the brain nerves and slow down the decline of memory.
Playing badminton can prevent bone hyperplasia, because when playing badminton, the hands and shoulders move in a coordinated manner.
Doing radio gymnastics can enhance gastrointestinal motility, promote digestion, absorption and excretion, expand lung capacity, promote blood circulation and metabolism, and prevent many diseases in the elderly.
The best time for morning exercise
Morning exercise time should be after 5 o'clock, preferably around 5:30 ~ 6:00 (after the sun comes out). The exercise time should not be too long. 30 minutes is optimal. Don't do morning exercises when it's foggy, it's too cold, hazy, and the air quality is bad. In the morning, it is best to go to a green place (park circle, woods, etc.). The photosynthesis time of plants usually starts around 5 o'clock (oxygen production).
Precautions for morning exercises
It is not advisable to do morning exercises on an empty stomach. In fact, everyone knows that fasting is not good for the body. You can eat something in the morning and then do morning exercises. For example, you can boil an egg, or eat porridge or something.
Exercise moderately and don’t be pushy. This is very important for seniors. It’s okay to stick to one thing you like when doing morning exercises every day. Only in this way can morning exercises be effective and fun. Some elderly people want to learn everything, but this is not good. Morning exercise is just a small exercise, and it’s okay to sweat a little. It's not like athletes working hard on the playground.
Bring complete equipment. Be sure to bring all your spare clothing, such as water, necessary medicines, etc. These are all things you need to prepare for your morning exercise. For example, when you practice sword practice, remember to bring a sword with you. Sometimes not bringing anything can affect your mood.
How long is the appropriate time for morning exercise?
For ordinary people to exercise in the morning for the purpose of fitness, the time should be controlled to about half an hour. If the time is too long, it will easily cause fatigue and affect the work during the day. If the time is too long, it will cause fatigue. If it is short, it will not achieve the exercise effect. If it is a morning exercise for the purpose of losing weight, you need to persist for about 1 hour to achieve the requirement of burning fat. It is generally recommended to exercise 3-5 times a week in the morning. Of course, if the weather is suitable, there is no haze, no rain, the temperature is suitable, and you are healthy, going out for morning exercise every day will be beneficial to your body. However, if the weather is too cold in winter or there is haze, going out for morning exercise will affect the respiratory tract and make it easy to catch a cold.