What are the best exercise sports for seniors?
I. Aerobic exercise
There are many aerobic exercises suitable for the elderly, such as slow walking, walking, square dancing and so on, all of which can enhance the physical fitness.
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These exercises can enhance the lung capacity of the elderly, provide more sufficient oxygen to the body of the elderly, promote blood circulation, and at the same time through the exercise can lower blood pressure, reduce palpitations and help the formation of a healthy mind.
Aerobic exercise consists of many kinds of aerobic exercise, here focuses on three suitable for the elderly aerobic exercise:
1. Medical health care exercise:
Medical health care exercise is a preventive, therapeutic and rehabilitative medicine, belongs to the holistic therapy, can dredge the meridians and collaterals, enhance the vitality of the internal organs, regulate the whole body, regulate the whole body organs, dredge the veins and collaterals, promote blood circulation, strengthen metabolism, loosen and improve the shoulder straps, shoulders, shoulders, legs, and shoulders, and improve the blood circulation, and improve the blood circulation. It loosens and improves the movement of joints such as shoulder girdle, elbow and wrist, knee and limb to avoid spasm and adhesion.
2. Swimming:
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Swimming before the body to carry out a physical examination and other projects, as well as other projects, there are serious cardiovascular disease, skin diseases and infectious diseases of the elderly should not swim
Swimming not only can limb muscles, limbs and joints, to enhance flexibility and agility especially on the chest, abdomen and back muscles also has a strengthening effect. At the same time, it also enhances the metabolism, the heart contraction is strong, lung capacity increased.
3. Walking:
As the initial stage of physical exercise, walking is the most important choice of physical activity for the elderly. Walking every morning and evening can keep people healthy
Elderly people can make a walking program according to their own situation and choose the walking speed and distance suitable for them. This will help burn excess body fat, make the body more flexible, and even improve one's mental outlook.
II. Flexibility and mobility exercises
As older people age, their muscles become tighter and their range of motion decreases. Therefore, body flexibility exercises can help the elderly to increase the range of motion, maintain better body flexibility, and relax the mind.
1. Yoga for seniors
Through the asanas of yoga for seniors, you can slowly stretch your muscles. And maintain normal breathing while performing each movement while focusing on the stretching. This will help seniors relax their minds while relaxing their bodies.
2. Taijiquan
Taijiquan is a traditional sport in China, which is based on the concept of yin and yang of taijiquan, and the whole body is led by the idea, through the repetitive practice of being quiet and relaxing, guiding the qi with the idea, and urging the shape with the qi, in order to enter into the realm of the wonderful hand and a movement of taijiquan, and the taijiquan movement of the realm of the Wuwuyue, so as to achieve the purpose of cultivating and nourishing the nature of body and soul, cultivating the temperament, and strengthening the health and prolonging the life of the body.
3. Men's ball
Men's ball is in the flat or on the lawn, with a mallet hitting the ball through the iron gate of an outdoor ball game, occupies a small area, cost savings, very safe, and simple technology, the game is short, the amount of exercise is also not very large, it is very suitable for the elderly.