Elderly people have to do a good job of exercise health care in order to maintain good health, so the elderly do not put more to find some suitable for their own way of exercise. So, what are the suitable exercise methods for the elderly? Older people can exercise at home what are the ways to exercise?
How can the elderly exercise more safely?First of all, clothes should be loose and comfortable, shoes fit firmly and insoles should be flexible. Secondly, the elderly have never been fond of exercise, when you start to exercise, make sure that the word "slow" is at the top of the list. "Slow" will help minimize sports injuries and prevent muscle pain.
Second: Older people can exercise in a variety of ways. Aerobic exercise, such as walking, swimming and bicycling, can be done for at least 30 minutes a day. Two days a week can be appropriate strength training such as lifting heavy objects. Secondly, you should warm up for 5 minutes before exercising, for example, walking slowly and then doing stretching exercises. After the workout, do another 5 minutes of stretching. Again, if you have a cold or other illness, you should wait until your condition improves before exercising.
Sports suitable for the elderly1, special sports: drumming, strong shouting, hush long breath
Elderly people in a depressed mood or poor function of the spleen and stomach, suitable for drumming. However, high blood pressure, heart disease patients need to control their emotions, intense drumming may stimulate emotions, easy to induce cardiovascular disease. Prolonged drumming may cause hearing damage, but also make the mood irritable, restless, causing insomnia. In the park, often see some of the elderly "shouting", which is called "tiger tsunami Gong", depressed mood can be practiced to help dispel depression, but also to expand lung capacity.
2, song and dance warm-up exercise: bouncy, folk dance, twisted rice-planting songs
This movement amplitude can not be too large, to jump when rest. Bouncing, twisting rice-planting songs, the elderly disco is a whole body movement, the joints of the greater amount of activity, if you suffer from osteoporosis and ligament hard, it is not suitable for this kind of activity, so as not to exacerbate the joint strain. Twisting rice-planting songs, disco and other activities before the elderly, you can do some tai chi and other soothing activities, so that the joints first move open, to reduce the damage to the bones.
3, soft sports: tai chi, softball
Tai chi is China's traditional exercise method, its benefits needless to say. There are a lot of softball routines and patterns, and the elderly can adjust the amount of exercise and playing methods according to their own physical condition. Long-term persistent exercise can strengthen the body, get rid of pain, and benefit the health effect of longevity, especially for arthritis, frozen shoulder and so on, which have better curative effect.
4, indoor sports: chess, calligraphy and painting
Calligraphy, painting can not only cultivate sentiment, but also a fitness activity. The elderly hand, brain are not as flexible as when young, calligraphy, painting not only exercise hand, practice need to focus, but also exercise the brain, enhance memory. Especially when the elderly practicing calligraphy, usually fully concentrated, will forget a lot of trouble, can raise the spirit of the heart, help prolong life.
5, physical training exercise: running, swimming
Running, swimming is to increase the physical training exercise, suitable for 55 years of age below the healthy body, no serious organic lesions of the elderly. If you suffer from high blood pressure, cardiovascular and cerebrovascular diseases, you are not suitable for this type of exercise.
Suitable for morning exercise using exercise equipmentThe first use of sit-up trainer, drink a cup of cold boiled water before exercise, on (or on the floor), the pillow does not have to be too high, hands, feet naturally flat. After a minute of static, hands slowly raised upward, feet up, limbs and body to form a 90-degree angle. Then the limbs at the same time gently shaking, each 3 to 5 minutes, morning and evening each time. This trembling exercise can promote blood circulation, help cure headache, high blood pressure, heart disease, gastrointestinal diseases and back pain and other diseases.
The second use of three twisting device three twisting device is mainly to exercise the waist, the use of hands on the waist, feet and shoulder width, eyes flat, knees slowly squatting, heels off the ground, the center of gravity fell on the toes, while the mouth of the "Ha", will be in the abdominal turbid gas spit out, stand up and inhale, intend to guard the dantian, the intention of the idea of their own already! Fresh air into the dantian. Exercise should be slow, week after week, middle-aged and elderly people can be a little slower, can also take a half squatting posture. Every day you can practice 2 to 3 back, each time about 30 times, as long as the practice on a week, that is visible results.
The third use of upper extremity traction device upper extremity traction device can greatly traction of our upper limbs, our indoor floor tiles are generally 60 centimeters square, where you can make a big fuss, connoisseurs call it "treadmill movement". This movement is a lot of ways, you can jump on one foot, a frame of a frame towards the front of the jump, but also for the "
Tian" type jump, can be described as a lot of tricks. The way of jumping can be as varied as you want. In addition to "jumping frame", you can also "walk frame", "running frame", or step by step, or step by step, a frame and a half, according to your age or physical strength and walk, each according to their needs. However, "step frame" to note: dress should be relaxed, shoes should be soft, movement should be coordinated, not too intense, and especially to prevent the ground from slipping, so as to avoid accidents.
Chinese look not useful fitness equipment, a work side runningFor the busy working class, some producers will run and work as one, in front of the treadmill with a computer and keyboard, so that customers can work while running.
What kind of person, other than a professional runner, wants to run non-stop like a rat at work?
Second, the Hawaiian electric chair"Hawaiian electric chair" cushion will continue to circle and rotate, the principle is that the customer sits up, equal to the buttocks to do hula hoop movement. Although the utility is unknown, but certainly sitting in the chair to talk to people must not lack of body language.
Third, Sochi RampRunning on a smooth plastic ramp after wearing super-slick rubber shoes will get the leg muscles moving, but watch out for people saying you're mimicking a clown walking on a banana peel again.
The main goal of exercise for older people is to be healthy and to live longer. The elderly do some exercise is good for physical and mental health, but not blindly exercise. The intensity and type of exercise should be adjusted according to their own physical changes.