1. Walking
Experts say that after winter, walking is the most basic and recommended exercise for middle-aged and elderly people. When middle-aged and elderly people exercise outdoors in winter, they should not take excessive sweating as a criterion. After winter, people's sweat glands secrete less. It is enough to feel a little dampness on the back, otherwise it is easy to cause a cold. Try to breathe through the nose when exercising. It plays the role of protection and filtration. If you breathe through the mouth, it is easy for cold air to enter the esophagus and stomach, causing abdominal pain.
2. Jogging
Among all sports, jogging is one of the simple, convenient, cost-effective and effective sports. Why is running easy? First, you don’t need to be too particular about what clothes and shoes you wear when running; second, you can jog on the side of the road, in the community, on the playground, in the park, or anywhere; third, jog for ten minutes, two Ten minutes is also called running, which does not necessarily mean running ten kilometers, five kilometers, or one hour. In terms of kinematic exercise intensity, the intensity of running is in the aerobic zone of the human body. The aerobic area is the area with the best effect on strengthening the body. It can be obtained continuously and finally achieve the effect. Therefore, jogging is recommended for healthy elderly people.
3. Square dancing
Square dancing has the value of physical exercise. Regular line dancing exercises can provide good exercise for the cardiovascular and respiratory systems, improve cardiopulmonary function, and accelerate metabolism. process, promote digestion, eliminate brain fatigue and mental stress, thereby achieving good fitness effects such as strengthening physical fitness, improving health, delaying aging, and improving the body's ability to move. However, it is recommended that you go dancing 1 hour after a meal, and don’t dance for more than 1 hour at a time.
4. Tai Chi
Tai Chi for the elderly can not only regulate the mind, nourish Qi, prolong life, and pleasure the body and mind, but also make friends with each other, exchange ideas and feelings, It can be said that it is a type of sports with a relatively high popularity among the elderly. However, elderly people with knee joint disease are not suitable for Tai Chi.
Old people should pay attention to keeping their hands and feet warm when practicing Tai Chi. It is recommended that elderly people who do morning exercises wear gloves and loose, thick-soled cotton shoes. Elderly people with diabetes should pay more attention to prevent frostbite.