Experts say that after winter, walking is the most basic and recommended exercise for middle-aged and elderly people. Middle-aged and elderly people in the winter outdoor exercise, can not be sweating as a standard, after the winter of human sweat gland secretion is less, feel a little bit of moisture on the back is enough, otherwise it is easy to cause a cold; exercise as much as possible with the nasal breathing, which plays a role in safeguarding, filtering, if you use the mouth to breathe easy to make the cold air into the esophagus, the stomach and cause abdominal pain.
2. Jogging
In all sports programs, jogging belongs to the simple and convenient, cost-effective, good results in one of the sports program. Why is running simple? First, running wear what clothes, wear what shoes, do not have to pay too much attention to; second, in the roadside, in the neighborhood, in the playground, in the park, in any place can jog up; third, run ten minutes, run twenty minutes is also called to run, do not necessarily say that you must run ten kilometers, five kilometers, one hour. From the kinesiology of exercise intensity, the intensity of running is in the aerobic region of the human body. The aerobic region is the region that has the best effect on strengthening the body, which can be obtained continuously and finally produce results. Therefore, for the elderly in good health, it is recommended to choose jogging.
3. Square dance
Square dance has the value of physical exercise, often line dance practice, cardiovascular and respiratory system can get good exercise, improve cardiopulmonary function, accelerate the metabolic process, promote digestion, eliminating brain fatigue and mental tension, so as to achieve the enhancement of physical fitness, improve health, delay aging, improve the human body's ability to move around and other good fitness effects. However, it is recommended that the best 1 hour after meals and then go dancing, each jump do not exceed 1 hour.
4. Taijiquan
Taijiquan for the elderly, not only can adjust the heart, nourish the gas, prolong life, physical and mental pleasure, but also be able to make a wide range of "boxing friends", exchange of ideas, communication, can be said to be one of the higher popularity of the elderly in sports. However, it is not suitable to play taijiquan for the elderly with knee joint disease.
Elderly people should pay attention to the warmth of hands and feet when playing taijiquan. It is recommended that the elderly wear gloves and loose cotton shoes with thick soles for morning exercises, and the elderly with diabetes should pay more attention to preventing frostbite.
5. Hot Yoga
Hot yoga has become the safest choice for winter practice because of the good temperature guarantee and help for weight loss. But too much hot yoga in winter to lose weight, will cause the body to lose too much water, easy to cause a decline in physical fitness. Experts suggest that hot yoga should not be more than three times a week, do not lose weight excessively, to maintain an appropriate proportion of body fat to help protect against the cold and ward off sudden illnesses.
6. Ice skating
Ice skating is very helpful for the exercise of coordination. Ice skating helps to build up your body's coordination, and on the physical side, it can make your leg muscles stronger and more flexible. At the same time, ice skating is a high-volume exercise, it will also improve your lung capacity. Skating should pay attention to the hardness of the ice to avoid danger. Go to the outdoor skating is best to bring their own skates, a pair of skates for their own, related to the skaters can feel the excitement of skating and smoothness, but also related to the personal safety of the skaters.
7. Soak in hot springs
Autumn and winter is the best time to soak in hot springs, hot springs are rich in minerals, a number of diseases have a good auxiliary therapeutic effect, with the warming of the meridians and activate the blood and other efficacy, and therefore by the subhealthy people and the elderly favorite. Soak in the hot springs have many benefits, but it should be noted that autumn and winter is the time to raise Tibetan, hot springs soak too long will hurt the vital energy, generally recommended under the water soak for 5 to 10 minutes, the body sweats slightly out, rest a few minutes before going down to soak.