It is important to adhere to the four principles for the choice of what kind of exercise, how to exercise, can not be solely based on the age as the boundary to define, the same is 70 years of age, physical fitness, cardiovascular, joints and other aspects of the situation is different, suitable for the exercise can also have a big difference. 70-year-olds, physical fitness is also good, not good, after all, has been to the rare years, want to achieve a better The exercise effect, so that the movement can really make the body benefit, 70-year-olds, there are four principles should pay attention to: gradual, reasonable intensity, perseverance, control risk.
70 elderly exercise to be progressive
Mainly for the original no exercise habits of elderly friends, if you want to strengthen the body's exercise, it may be worthwhile to start from a more moderate way of exercise, if you feel the body is still good, then choose to walk fast such a way of exercise is quite good, according to the physical condition, choose to walk fast speed, at first a little bit slower, walk to a slightly breathless, and then walk to a little bit slower, and then walk to a little bit slower, and then walk to a little bit slower, and then walk to a little bit more breathless. A little bit, to walk slightly short of breath, still be able to speak at a normal speed to the extent that, according to the body's adaptability, you can gradually accelerate the speed and increase the intensity of the exercise. If the physical condition is slightly worse than the elderly friends, if the legs and feet have no problem, you can even choose to start from the walk, every day to take time to go out and sneak around, activities, is also a very good choice, slowly, if the body feels more energetic, but also can be appropriate to change the walk into a brisk walk and other sports. In addition to walking exercise, tai chi, square dance, gymnastics and other sports, are better control of the intensity of the movement, combined with their own situation, step by step, gradually increase the amount of exercise safety and effective exercise principles.
70-year-old elderly exercise to choose a reasonable intensity
For this age group of elderly friends, the body is no longer as good as when the middle-aged. Therefore, in the choice of exercise intensity, also pay more attention to personalization. For the elderly about 70 years old, exercise intensity is more appropriate to choose moderate intensity exercise exercise, aerobic exercise, low-intensity resistance exercise are very good way, fast walking, jogging, swimming, gymnastics, cycling, hiking and so on, are very good way to exercise. Exercise intensity control aspects, on the one hand, control in a slight shortness of breath sweating to speak unaffected by the degree of conditioned friends may wish to pay attention to the monitoring of the heart rate during the exercise, for no no heart problems friends, you can choose to moderate intensity of the exercise.
70-year-old exercise to persevere
Whether it is the young, or the elderly, if your exercise exercise three days fishing, two days sun net, not be able to adhere to or not at all adhere to, such exercise is better than no exercise, certainly not to be able to achieve to strengthen physical fitness, improve the role of the body's functions. Through exercise, can effectively change the control of blood sugar. However, research has found that the effect of exercise will disappear if the exercise period is interrupted for 2-3 days. Therefore, it is usually recommended that only no less than 3 times of exercise and more than 5 times of exercise are recommended for those who have high blood sugar.
So, the 70-year-old, after a reasonable choice of exercise intensity, it is more important to pay attention to adhere to the exercise exercise, only a sustained, long-lasting exercise exercise, physical fitness and various metabolic improvements will be truly realized, in order to really through the exercise to make the body health of all aspects of the benefit.
70-year-old exercise to pay attention to risk avoidance
Age 70 years old, the body will inevitably have such and such a problem, high blood pressure, high blood fat, osteoporosis old age, are 70 years old old common disease problems. Through adherence to reasonable exercise, for blood pressure, blood lipids, blood sugar and other auxiliary control, reduce cardiovascular and cerebrovascular risk, improve osteoporosis, etc., are very good life intervention measures. However, it should be noted that for those who have related diseases, more attention should be paid to the avoidance of related health risks when exercising.
Being physically ill, you have to go to the gym to "jerk the iron" for high-intensity exercise, which is a kind of exercise that won't avoid the risk, and the intensity of the exercise is too high, leading to disease outbreaks and life-threatening cases abound.
For 70-year-olds, in the exercise exercise, if there are high blood pressure problems, it is recommended that the blood pressure control and then exercise exercise, in the control of blood pressure under the premise of more attention to the control of the intensity of the exercise, in the exercise process, the intensity is too large, easy to increase the risk of stroke.
70 years old, in sports exercise, we must pay attention to the risk of hypoglycemic fall, usually recommended that the elderly in this situation, exercise must be accompanied, found that the problem can call for help in a timely manner, carry a few pieces of sugar, if there is a hypoglycemia, can be supplemented in a timely manner. In addition, avoid injuries, injuries are not easy to heal wounds is also a big problem.
Additionally, it is now summer, have the habit of exercise elderly friends, no matter have no problem with the body, in addition to pay attention to exercise to avoid high temperature sun exposure, after exercise, but also pay attention to the adjustment and rest, don't want to be cool after exercise, a lot of cool drinks or rinse cold shower, summer because of the cold problem of the elderly, but also a lot of.
In short, about 70 years old, the elderly, before exercise, should be in the understanding of their own physical condition, regulate and control the premise of the relevant diseases, through a moderate more exercise exercise, improve physical fitness, so that the body health benefits, is the ultimate goal of exercise.