The elderly movement is worth advocating, the new health concept is to eat and move two balanced, in order to maintain good health, it is recommended that the majority of elderly friends in the control of the mouth at the same time to open the legs, out of the comfort zone to actively participate in physical exercise, health from the movement to start.
What sports are suitable for the elderly? What do you know?
1, walking: walking has a good fitness effect, walking is a kind of cultivate sentiment, comfortable feelings of activity. In the air fresh, elegant environment on the site of slow walking, will make people feel good, relaxed and happy. Walking can regulate the function of the cerebral cortex, nervous ` brain labor, walking can eliminate fatigue, brain puzzle, help sleep.
Walking is a gentle and easy fitness exercise. Walking, the two feet moving alternately, can exercise muscles, activities, strong legs and feet, promote blood circulation, so that the heartbeat faster, increased cardiac blood volume, which is a good exercise for the heart.
2, jogging: jogging, also known as fitness running, as a means of strengthening the body has been popular around the world, become the wisdom, fitness, long youthful treasure, but also become a means of prevention and treatment of diseases in modern life, for more and more elderly people to choose.
Jogging is good for exercising cardiopulmonary function. It can strengthen and improve the pump function of the heart, improve the excitability of the heart muscle, make the heart contraction force enhancement, the heartbeat slows down, the blood volume of the heart increased, and can expand the coronary artery and promote the coronary artery collateral circulation, increase the coronary blood flow, and improve the nutrition of the myocardium.
3, square dance: square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dances, the whole body moves, all the cells of the body to get the movement, sweat 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.
Doing gymnastics: Doing gymnastics is also the whole body can get exercise program. Stretching the limbs, so that every nerve of the body is relaxed, can relieve the stiff limbs of the elderly.
4, playing Tai Chi: Tai Chi is a gentle movement, it is very suitable for the phrase "static in the movement, movement in the quiet" to describe. Taiji can help the old people to coordinate the balance ability, the flexibility of the body is also very helpful, it is easier to become a hobby for the elderly, not just sports.
5, 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.
6, appropriate jumping action: simple jumping movement: many older people are afraid to do jumping action, because they think this action will hurt the knees or hips. But older people need to do some jumping, because they need the impact to enhance bone density.
Elderly people are good at sports, but they can't do it blindly
1. Quit weight-bearing exercises:
As the elderly muscles have atrophied, muscle strength is significantly reduced; the nervous system reacts slowly, poor coordination, and prolonged reaction time to stimuli, so the elderly sports should be selected to slow and gentle movements, muscle coordination, relaxation, and the whole body to get active exercises. Relaxation, the whole body to get active exercises, such as tai chi, walking, jogging and so on are very suitable.
2. Quit holding your breath:
Normally, the pressure in our chest cavity is lower than atmospheric pressure, which is called negative chest pressure, which is conducive to the flow of venous blood back to the heart. The pressure in the chest cavity rises suddenly when you hold your breath, so that the blood back to the heart is not smooth, the cardiac output is reduced, and thus the blood supply to the brain is also reduced, so it is easy to dizziness, dizziness, and fainting can occur in severe cases.
3. Quit intense competition:
Some of the more intense sports competition is not suitable for the elderly, on the one hand, due to the decline in the function of the organs of the elderly, physical movement slowed down, poor coordination and response ability, easy to occur sports injuries; on the other hand, the intense competition is easy to make the emotion overly excited, induced by accident.
What kind of exercise is suitable for the elderly? Through my simple introduction, you should know it.