There is such a kind of exercise that everyone can participate in, anytime, anywhere, regardless of the occasion, regardless of time, completely by virtue of personal interest, follow the feeling to go, as long as the movement on the line.
This is the latest popularity in the majority of middle-aged and elderly friends in the group of "light sports". As the name suggests, "light exercise" can be understood as a small load, low energy consumption, low intensity exercise. Moderate, simple light exercise is more conducive to the physical and mental stretching of the elderly.
Perhaps, without realizing it, you've become a member of the light exercise family. See if there's a light exercise program below that you've done and are still doing.
Raising flowers
Olderly friends usually water the flowers, loosen the soil, is not a laborious work, looking at the beauty of their own hard cultivation, both physical and mental comfort.
Flower aroma to get rid of diseases and strengthen the body, flower color can calm the spirit of healing, flowers emit gas can also cure diseases and strengthen the body, figs, hawthorn can lower blood pressure, jujube seed, paulownia leaves, Acacia can sedate hypnotic, He Shouwu, ivy, umeboshi can also play the role of anti-allergy.
In daily life the most common aloe vera, its juice can be made into daily necessities, the leaves can also treat toothache, sometimes feel tired eyes, go out to the balcony to look at the planting of green plants or flowers, but also can be eye protection to protect eyesight.
Square dancing
Damascus often rehearsed dancing, cardiovascular, respiratory system, cardiopulmonary work can be exercised, but also to avoid Alzheimer's disease, delay the decline of physical function.
Moreover, some data show that square dancing can delay the loss of bone mass in postmenopausal women, possibly slowing down their aging. During the usual dancing, people can get to know each other, talk to each other, and also increase the sense of well-being.
Walking
Adhering to walking can lower high blood pressure, improve cholesterol, relieve arthritis pain and improve bone health. But older people should pay attention to their posture when walking, or they too will feel fatigued. Keep your head up, take big steps, and swing your arms back and forth alternately with the rhythm of walking vigorously, the amplitude should not be too large, and the route should be straight.
When you walk, don't go too fast, and get into the habit of landing on your heels first, because landing with your feet flat will send shock waves to your knees and back, damaging your joints. Most importantly, wear professional footwear for seniors.
In short, walking is one of the best forms of exercise and at the same time the safest activity. Walking is best done from 6
to 8 a.m. in the morning or 6 to 8 p.m. in the evening.
Sword dancing
There are a lot of sword dancers in the parks early in the morning. Sword dances are enjoyed by young and old alike, but they are especially suitable for the elderly.
Sword dance, people's eyes need to focus on the blade pointing, in the sword dance, the head and neck will follow or tilt or bend, left and right, to exercise the neck area has great benefits. In addition, it can also exercise one's concentration and improve one's reaction speed.
Taiji
Taiji is the most Chinese characteristics of the elderly sports, although now from the various families out of the Taiji mode are not the same, but they are the same effect, the movement has to regulate internal organs, dredge the meridians and collaterals, replenishment of qi and blood, support the sinews and bones, joints and so on, is very suitable for the frail and the elderly to practice.
Shaking bamboo
Shaking bamboo is a whole-body exercise, long-term repeated exercise, can enhance the stability and flexibility of the joints, strengthen the muscle contraction ability, improve the coordination of the limbs, so that the bones are stronger and more resilient. "Shaking the empty bamboo can make people feel good, but also can exercise the body." Practice has proved that playing air juggling for a long time, many elderly friends before some minor physical problems are gone.
Light exercise involves a very wide range, including but not limited to the above items, today we recommend this type of exercise, the most important point lies in its safety, the elderly do exercise is for what? The most important thing is that it is safe, and the elderly do exercise for what?
Sports Tips
Sports Note: In the fitness process, if you sweat too much, you can drink appropriate light salt water, do not drink a lot of cold water.
Exercise time: choose in the morning after sunrise, afternoon is close to dusk time is best.
Exercise routes: parks and squares as the main, green boulevards second, avoiding more traffic on the road.
Exercise time limit: each exercise control in 1 hour is the most appropriate.
Exercise equipment: choose loose and comfortable clothing, be sure to wear a pair of professional elderly shoes!