9 ways to get fit for seniors
1, walking
Walking in the park or other environmentally friendly places can exercise your heart and lungs, but also enjoy the scenery, fast walking consumes a lot of energy, and does not put too much pressure on the joints.
2, cycling
If you want to enjoy the beauty of the mountains and rivers, mountain bikes can help you realize this desire. Unlike hiking and long-distance running, this sport puts less stress on the joints, and the energy expenditure and endurance workout is no less impressive.
3, playing basketball
People who like team sports certainly can not refuse the temptation of basketball. While the upper and lower limbs get exercise, hand-eye coordination will also improve.
4, jogging
If you like to exercise alone, then jogging is a good choice. However, I suggest that it is best to exercise with a partner, because there are many emergencies in the elderly, and if more than one person does the exercise together, when the emergence of a sudden situation, there is a person who can call for help in time.
5, medical health care exercise
This set of gymnastics is also very suitable, and is a full-body exercise, can also be done in the living room, lanai, Xinhua bookstore, the same coaching disk and performance disk to sell, to learn it is not difficult, but the time is long, about 50 to 60 minutes, and 50 to 60 movements is not easy to remember, only to put up the disk to open up the music to do. This set of gymnastics is really good for the body, do more free, very casual, is too long time is not easy to adhere to.
6, Tai Chi softball
With a little like a tennis racket racket, Tai Chi ball can be done there, play before going to bed to help you sleep, sporting goods stores sell, about thirty dollars or so a payment, this movement is very convenient, the office, the home can be done. The bookstore has coaching disks for sale.
7, square dance
Square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dance up, the whole body is moving, all the cells of the body to get movement, sweat a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-exhibition of life enthusiasm.
8, backward walking
Don't underestimate the backward Oh, people backward when the body tilted backward, lumbar pressure is also along the back, for the lumbar disc herniation and other symptoms of the elderly is very good. The first thing you need to do is to get your hands on a pair of shoes that you can wear to the office, and you'll be able to get your hands on a pair of shoes that you can't wear to the office.
9, taijiquan
Taijiquan divided into many factions, but also divided into very many moves, such as simple twenty-four, which is relatively speaking the most simple and easy to learn, but each faction's method of play is different, but basically not much difference, in the Xinhua bookstore can buy a coaching disk, each time for five or six minutes, in the living room, on the lanai, you can buy a coaching disk, each time, you can buy a coaching disk, each time, each time, each time, each time, each time, each time. I think it is very suitable for beginners to play in the living room and on the lanai. I think it's a very good idea for beginners. Of course, there are also 44 styles, 88 styles and so on, so if you learn the basics, you can go deeper.
Related Reading? Elderly fitness in the world
Malaysia? The oldest form of fitness
Malaysian seniors prefer a form of fitness called? Blow Bamboo Yagyu? s sport. This is the oldest sport in Malaysia and is very popular among the elderly. There are only 2 pieces of equipment for blowing bamboo vector, one of which is a hollow bamboo tube about 2 meters long, and the other is a thin and light short vector. Don't look at the props are simple, but to become a good blowing yagyu, it is not so easy. If you only let you with a breath will blow the short vector out of a hundred meters away, and accurately hit the target only the size of a button, without the usual practice and a lot of energy, it is impossible to complete. As you can see, blowing a bamboo vector is also an exercise in breath regulation.
Japan? s most elegant form of fitness
? Chanting and chanting? In the general view of the general public is a romantic, cultivate sentiment, express people's inner feelings of elegant activities, people often do not think it can be related to fitness.
In Japan, however, the elderly have upgraded their poetry and chanting to fitness. At first glance, it sounds a bit difficult to understand, but the Japanese elderly told us this: ? Reciting poetry is an activity for both fitness and mind.? In the Recitation Correspondence Center founded by the Japan Broadcasting Corporation 10 years ago, more than 40,000 students have been admitted, and more than 60% of them are senior citizens over 60 years old. They send tapes of their poetry recitations to the correspondence center, where they are evaluated and guided by teachers.
There is a scientific basis for the health benefits of this activity for the elderly in Japan. Japanese health experts have determined that regular poetry recitation by the elderly can increase lung capacity, improve memory, and even prevent Alzheimer's disease.
America? The most relaxed fitness
The United States, is leading the world of fashion, the personality of the United States of America, the elderly are not willing to show weakness, they favored fitness, is also different.
Floatation box, in we still do not know the word, the American elderly have boldly tried to use it to fitness. In fact, the so-called ? Float box? is a box made of fiberglass as raw material. When used, a certain concentration of salt water and natural aromatics are injected into the box. When the elderly friends come to the SPA center, you can enjoy this service: just naked immersed in? Floating box? (i.e., in a half-floating half-submerged state), the door will be closed, in the water temperature gradually increased, the scent is also more and more strong, some of the aroma can also let the fitness gradually into a high-quality deep sleep state?
The benefits of the floating box is that it can lower blood pressure, soften blood vessels, reduce strokes and heart attacks, at the same time, it can also prevent and treat a variety of skin diseases. Elderly friends can fully enjoy the health care and therapeutic effects of the floatation tank while relaxing and resting. Floatation tank is really a very relaxing way of fitness.
Brazil? The softest way to work out
In Brazil, there are many ways to work out for seniors. And now, the most popular among seniors is the ? Crawling?
Nowadays, the most popular form of fitness among the elderly is the crawl.
In order to get the most out of the?
In order to make the most of the Since the establishment of this club, there has been a wave of "crawling fever" among the elderly in Brazil. Crawling fever. Older people are learning to crawl on their bedroom floors.
For those suffering from cardiovascular disease, hemorrhoids, digestive disorders, etc., crawling is the perfect exercise. Because this movement is soothing, gentle, in the process of crawling, it can be mobilized to the body's various systems. Crawling can prevent and alleviate more than twenty kinds of geriatric diseases, and because of its gentle movement, it is not easy to make the elderly in the fitness process by injury.
UK? The most trendy way of fitness
Jogging is a very healthy sport. But older people in the UK also have to be on this? jogging? s with a definite article in front of it, which is ? Barefoot? We can imagine, an old man running barefoot in the soft lawn, smooth bike path on the scene, we have to marvel, the British old man has been running this sport to play to the extreme. This is because barefoot running allows the acupoints under the feet to be massaged, thus improving various body functions. Therefore, in the UK, the most popular fitness activities in the elderly first barefoot running.
The British elderly fitness mode has also been recognized by the medical profession, this is because the barefoot running can not only accelerate the recovery of common diseases, but also reduce depression, mania and other illnesses.
Germany? The most exciting way of fitness
Kick the fireball, sounds like a very incredible sport, the first thing that people associate with the safety issue. The so-called ? fireball? , is to dry coconuts and then soak them in kerosene to ignite and burn them. The sport was originally popular only in Southeast Asia, and most of the performers were high school students. But in recent years the sport came to Germany, and in some elderly soccer fans were widely spread, these old people even kicked up fireball to entertain themselves. Before kicking the fireball, the old people will put on the special fireproof shoes prepared for this sport, so it is much safer. They feel that kicking the fireball is not only fresh and interesting, but also inspires a tenacious spirit.