1. Walk quickly, three to five times a week, half an hour to an hour each time. If you are in good physical condition, you can walk briskly or even jog. If you are in poor physical condition, you can take a walk. This kind of exercise is important for prolonging life and preventing disease. It is of great use. It is recommended to choose a place with a better environment, such as a park.
2. When swimming, the amount of exercise depends on your own situation. Swimming can reduce damage to joints while exercising. However, patients with severe cardiopulmonary disease, infectious diseases, and those who drink alcohol should not swim. Before entering the water, you should adapt to the water temperature in advance to avoid low temperature of the pool water, which may stimulate vasoconstriction.
3. Tai Chi is a relatively gentle exercise, very suitable for the elderly. Tai Chi moves slowly, does not require strenuous exercise, and the venue is convenient. It can be played in the living room, balcony, or park. In addition, Baduanjin and Wuqinxi are also good choices.
4. Appropriate strength training. Many elderly people think that they are too old to do strength exercises. In fact, moderate strength training, such as small dumbbells, bent-leg push-ups, small sandbags, etc., can grow muscles. , promote metabolism, increase bone density, and prevent osteoporosis, just do what you can and don't overtrain.
5. Other sports, such as table tennis, badminton, square dancing and other light sports that can make the body and mind happy.
Recommended number of steps
Normally:
Below 4000: lack of exercise, you need to increase the amount of exercise or expand the walking range according to your physical condition.
4000-6000: Regular amount of exercise can meet daily exercise needs
Above 6000: Pay attention to protecting your knees. Excessive walking may cause knee injuries.