Survey and Research on Physical Fitness Exercise Methods and Ratings of the Elderly

Physical exercise is beneficial to the elderly in balancing the mental and psychological state, improving the metabolism of the muscles, enhancing the stability of the nervous system function, preventing the decline of organ function, improving immunity, slowing down the aging process as well as accelerating the recovery of the body functions after illness. Several common diseases of the elderly rehabilitation exercise methods for reference.　　 (I) Coronary heart disease Physical exercise is an integral part of the comprehensive treatment of coronary heart disease, which helps to reduce the incidence of myocardial infarction and mortality. Aerobic training such as moderate-intensity walking and jogging can be performed. It has been observed that running 3,000 meters in 16 minutes or 5,000 meters in 26 minutes can lower blood cholesterol by 350 mg 1 liter. It can also be combined with tai chi, qigong, etc., and the heart rate is usually controlled at about 130 beats/minute. Never pay attention to, in angina attack and myocardial infarction foci have not yet repaired period do not exercise. Elderly medical researchers proposed: early in the morning between 3-8 o'clock is the risk of heart disease in the elderly, when blood pressure is the highest, easy to stroke quenching death, if this time for inappropriate exercise, especially prone to accidents, therefore, it is recommended that the best exercise in the morning around 10 o'clock. Every time you go out to exercise, you should carry a health care box (first aid box).　　(ii) High blood pressure According to surveys, the higher the level of physical activity, the lower the incidence of high blood pressure, regardless of occupation. In addition to bedridden people, all kinds of hypertensive patients can use outdoor physical exercise, with more programs, such as walking, jogging, tai chi, medical gymnastics, badminton, cycling, etc. The amount of exercise can be appropriately large, but it should be carried with a health kit (first aid kit). Although the amount of exercise can be appropriately large, but the heart rate should not exceed 130 times / min. Do not do drumming and holding your breath, rapid rotation, exertion and depth of low exercise movements.　　(C) obesity, diabetes, obesity is one of the important factors contributing to the occurrence and development of diabetes. Appropriate exercise is an important means of treating diabetes, and the therapeutic effect of exercise on type II diabetes (non-insulin-dependent diabetes). It is more direct, safer and more effective than drugs, and this effect is not limited by age. It can increase the consumption of fat and sugar through muscle exercise, thus reducing obesity and bringing down blood sugar and urine sugar.　　Treatment of diabetes and obesity disease of physical exercise **** the same principle is: physical exercise and control of diet are applied in combination. Methods include walking, jogging, tai chi and so on. Walking at a normal speed consumes 837 dry joules of energy per hour, and accelerated speed can consume 1,255-1,506 kilojoules of energy per hour. Each consumption of 14644 dry joules can make the body fat reduction of 0.45 kilograms, in the case of diet does not increase, every other day to walk for an hour, a month can reduce fat 0.65 kilograms, a year can be reduced by 8 kilograms.　　The physical condition of diabetics is generally poor, it is appropriate to start with light activities, with the enhancement of physical fitness, can gradually increase the amount of exercise. The more suitable exercises are walking, tai chi, radio exercises and so on. Strenuous exercise should be avoided, so as not to cause the body to lack of oxygen so that the accumulation of lactic acid and acidosis; at the same time, it should also be noted that do not exercise after the injection of insulin, before eating (fasting), in order to prevent the occurrence of hypoglycemia (you should carry easily absorbed sugar, in order to prepare for hypoglycemia application).　　(d) Chronic bronchitis Improve the adaptability to external temperature changes and enhance the ability to resist diseases. To especially adhere to the cold exercise, the method is to start from the spring, the first hand rubbing the head, face and upper and lower limbs of the exposed part of the several times a day, a few minutes each time, to the skin until the red; summer with cool water towel, wrung out for the whole body friction, 1-2 times a day, and with the hands of the cool water rinsing the nasal cavity; after the fall, wash your face and rub your body with cold water, or cold water bath, be persistent. Another can practice breathing health exercises, because deep breathing exercise, not only on the respiratory muscles is a kind of exercise, but also can change the pressure changes in the lungs, forcing the discharge of residual gas in the alveoli, increase the volume of gas exchange, while the elasticity of the alveolar tissue recovery is also very favorable. Location selection of lakeside; woods, parks are good.　　(E) periarthritis of the shoulder, referred to as periarthritis, 50 to 60 years old people are common, is a unique disease of the elderly. At the onset of the shoulder pain around the intense, more obvious at night; the late shoulder joint activities are restricted, the clinical treatment course is long, the effect is not obvious. In addition to combining with massage and other treatments, physical exercise is the most effective. The main method is to activate the joints, and the amplitude of joint activities should be from small to large, and finally to the maximum possible range. For example, use the healthy limb with the affected limb to make the head lifting movement, use the affected hand to mold the back and use the affected limb to climb up the wall and so on. In addition, dancing can prevent and assist in the treatment of frozen shoulder, for middle-aged and elderly patients is more than appropriate. Cervical spondylosis should be adhered to every day to do turn the neck movement.　　(F) Chronic lumbar and leg pain is mainly caused by degenerative changes of lumbar vertebral joints and chronic strain of lumbar muscles as well as muscle weakness. Should be waist, back and leg muscle exercise. There are tai chi, five bird play, gymnastics, walking, jogging, goal ball and walking. Walking can pass through the meridians and activate collaterals, strong waist fitness, can adhere to 2 times a day, each time 5-10 minutes, for lumbar muscle strain is particularly effective. Exercise should not be overweight exercise, so as not to cause new injuries.