Are middle-aged and elderly people fit to exercise?

Fitness exercises for middle-aged and elderly people can be broadly categorized into three types: mild to moderate endurance exercises, stretching exercises and muscle-building exercises. For those who need to enhance the muscle strength of the exercise, anaerobic exercise, weight lifting, and limited to the upper limbs of the enhancement of muscle training, etc., middle-aged and elderly people should be avoided. Suitable exercise programs should focus on aerobic, whole-body exercises that improve cardiopulmonary function.

Middle-aged and elderly people, due to osteoporosis, high-intensity strenuous exercise may bring about injuries to the hip joint, knee joint, ankle joint, thigh or calf muscles and so on. Although exercise is beneficial to the health and recovery of the body, strenuous exercise is more wear and tear on the knee joints of the elderly. In order to exercise scientifically, older people should take a good calcium supplement before exercise to stimulate vitamin D production in the body and prevent osteoporosis.

What kind of fitness is better for middle-aged and older people? Walking or hiking is the most popular exercise program for middle-aged and elderly people. Its secret is "head up, chest out, stomach, throw away the hands, stride", such a posture, so that the human body shoulders, neck, waist, hips, knees, ankles, elbows and other joints of most of the muscles, ligaments, bones, joints can get exercise. A variety of sports programs, are recommended to follow the aerobic exercise "1357" principle, it is best to exercise once a day, continuous aerobic exercise of not less than 30 minutes per week should not be less than 5 days, "7" refers to the intensity of the exercise, i.e., 170 minus the age= Maximum exercise heart rate.

What are the precautions for middle-aged and elderly people in fitness? Too early for exercise is not good, seven or eight o'clock in the morning, the rise of Yang Qi is more suitable for exercise; contraindicated morning exercise on an empty stomach, especially older people with diabetes, because exercise on an empty stomach is very easy to cause hypoglycemia; fog should not be exercised, fog beads contain a large amount of dust, pathogenic microorganisms and other harmful substances, exercise due to the increase in the amount of respiration, lungs will inevitably suck in more harmful substances.