If you want to live a healthy life, you must keep exercising. Next, I will share with you some exercise methods suitable for the elderly. Welcome to read and refer to them!
Four major exercise methods suitable for the elderly
When exercising, the elderly should pay attention not to focus on the amount of exercise. In terms of the amount of exercise and the number of exercises, it is best to start with the minimum amount of exercise, pay attention to the time and frequency of exercise, and gradually increase the intensity step by step. There are many ways for the elderly to exercise, such as walking, Tai Chi or square dancing.
Take a walk
For the elderly who are in poor physical condition and may not be able to do strenuous exercise, then go for a walk. It is easiest to do it on the road or in the park. Walk around casually, swing your hands back and forth and stretch your legs while walking, which can also relax the body and achieve the purpose of exercise.
Qigong and physical therapy
Exercise should be gradual and the intensity and amount of exercise should be appropriate. If you feel hot and slightly sweaty during exercise and feel relaxed and comfortable after exercise, it means you exercised appropriately. Dizziness, chest tightness, palpitations during exercise, loss of appetite, poor sleep, and obvious fatigue after exercise indicate that the amount of exercise is too large and the amount of exercise needs to be adjusted in time.
Square Dancing
Square dancing is suitable for the elderly who are agile and physically fit. Along with the music, the body dances, the whole body moves, all the cells in the body are exercised, and you sweat profusely, which is the feeling of pleasure after exercise. Square dancing can also cultivate sentiments, make the elderly love music and regain their enthusiasm for life.
Tai Chi
Tai Chi is a traditional fitness exercise in my country. It has the effects of fitness and longevity. It has a good effect on preventing and treating chronic diseases. It is very suitable for the elderly. an exercise program. First of all, when doing Tai Chi, you should concentrate on it with full concentration. The eyes turn with the hands, the steps follow, the movements are smooth, coherent, steady and coordinated, and the stillness in movement is conducive to the rest of the brain; secondly, it helps to delay the decline of muscle strength and maintain and improve the flexibility of joint movements.
Precautions for the elderly to exercise
First, preparation before exercise
After getting up in the morning, after washing, it is best to drink it before eating breakfast A cup of boiling water. Elderly people who like to drink tea can also drink tea. This can replenish the water lost by the body after sleeping all night. It can also reduce the viscosity of the blood in the body, effectively discharge toxins from the body, and promote metabolism. Dress loosely and softly when participating in morning exercises. You should not wear too heavy or thick clothes in winter, but you should also not wear too little to avoid cardiovascular disease caused by cold stimulation.
Second, the selection of exercise items
The selection of items should be based on your age, gender, physical strength, disease status, hobbies, and objective conditions. You can choose from walking, jogging, cycling, croquet, shuttlecock, outing, mountain climbing, fishing, chess and so on.
Third, weight training
Modern medical research believes that moderate weight training can play a positive role in slowing down bone loss, preventing muscle atrophy, and maintaining the normal function of various organs. Of course, the weight training that the elderly choose should be based on safe weight training, such as lifting small dumbbells, small sandbags, holding small barbells, pulling light spring bands, etc., but each time should not be long.
Fourth, control the amount of exercise
The elderly should follow the principle of "slow and gentle" when exercising, and it is best to do it in the afternoon or evening. Under normal circumstances, 40 to 90 minutes is more appropriate. During exercise, there should be no palpitation, obvious shortness of breath, and a slight sweating. If fatigue does not disappear for a long time after exercise, it means the amount of exercise is too large or the project is inappropriate.
Fifth, maintain the "balance" of exercise
The "balance" of physical exercise should include muscle stretching, weight training, elastic training and cardiovascular exercise. As for how to match it, it depends on personal circumstances. Under normal circumstances, the amplitude and frequency of exercise can be increased from small to large, from slow to fast, gradually improving the flexibility, stretch and elasticity of joint muscles, achieving a good "balance" of exercise, and preventing sports injuries.
6. Cleaning up after exercise
Cleaning up activities refer to light exercises with a small amount of exercise done after physical exercise.
It is best to choose a method for finishing activities that is connected with the starting activity. It should focus on breathing exercises and slower whole-body movements to relax the muscles and return breathing and heartbeat to normal. At the same time, you must also pay attention to a reasonable diet, change clothes promptly after exercise, scrub your body, keep warm, and replenish water.