Suitable for middle-aged and elderly people exercise way you know? What are the ways to exercise for the middle-aged and the elderly? As people get older, the body function has declined, exercise is a good way to maintain the body function, the following small make-up for you to reveal suitable for middle-aged and old people exercise in several ways.
1, square dance: square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dance, the whole body is moving, all the cells of the body to get the movement, sweating a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-expand the enthusiasm for life.
2, frequency: at least 5 days a week of moderate intensity, or 3 days a week of greater intensity, or 3-5 motions a week of moderate intensity and a combination of greater intensity. Intensity: subjective feeling 5 points, 6 points for medium intensity, 7 points, 8 points for greater intensity. Time: 30-60 minutes per day for moderate intensity (60 minutes is best) and a guarantee of 10 minutes per session, accumulating 150-300 minutes per week. Or 75-100 minutes of greater intensity per week, or a combination of both. Type: Any type of exercise that does not put undue stress on the bones, walking is most common, and aquatic programs or weekly power cycling are superior to those that limit endurance capacity and require bearing one's own body weight.
3, flexibility training frequency: at least 2 days a week. Intensity: moderate intensity, in the fatigue scale to achieve 5 points, 6 points. Project: any activity to maintain or improve the flexibility of the body, the ability to stretch the body's major muscle groups, cut static stretching is superior to vibratory stretching.
4, walking backwards: don't underestimate the backwards Oh, people fall back when the body tilted backward, the pressure of the waist also follow the back, for the lumbar disc protrusion and other symptoms of the elderly is very good, can help to reduce the lumbar vertebrae compression, backward after the completion of a good night's sleep, Oh, can be exchanged.
5, walk: for the physical condition of the elderly, the strenuous point of the exercise may not be able to do, then go for a walk, the easiest, in the road, the park on the random walk, walk before and after shaking hands, shaking legs, but also can let the body to relax down to achieve the purpose of the exercise.
6, medical health care exercise this set of gymnastics is also very suitable, and is a whole-body movement, can also be done in the living room, lanai, Xinhua bookstore also has a coaching disk and performance disk to sell, to learn is not difficult, but the time is long, about 50, 60 minutes, and 50, 60 actions are not easy to remember, only to put up the disk open up the music to do. This set of gymnastics on the body does have the benefit of doing more free, very casual, is too long time is not easy to adhere to.
7, experimental studies have shown that even if the slow dance in the social dance, its energy consumption is also in a quiet state of 3-4 times; Secondly, when dancing, the dancers must be coordinated with the music, must be fully concentrated, focused on the music, the dance, coupled with relaxing and enjoyable music accompaniment and charming lighting backing, both a beautiful enjoyment, more people can be intoxicated.
8, playing Tai Chi: Tai Chi is a gentle movement, which is very suitable to be described by the phrase "there is movement in the static, and there is static in the movement". Taiji can help the old people to coordinate the balance ability, the flexibility of the body is also very helpful, it is easier to become a hobby for the elderly, not just a sport.