Proper movement and exercise is good for the health of the elderly, enhance the resistance, but for some of the elderly, not too willing to go out every day to exercise. Choose to exercise at home is also possible, as long as the way the correct way, home can be as flexible as flexible body. Take a look at what is suitable for the elderly to do at home exercise it.
What are the suitable exercises for the elderly at home one, tiptoeThe elderly can choose to walk at home, tiptoe walking is also a good exercise method, that is, the heel lifted with the forefoot walking, walking a hundred steps, you can exercise the flexor muscles. From the meridian point of view, it is also conducive to smooth the foot three yin meridian. Elderly people should pay attention to safety, so as not to stand unsteady and fall. Suffering from more serious osteoporosis is best not to do.
Second, the sofa to do sports1, with the sofa leaning motor movement: the elderly back to the sofa, the back of the back of the outside, from the cervical vertebrae to start, down to the shoulders, lumbar back, lumbar eye, friction massage.
2, with the sofa to do stomping sports: the elderly are sitting on the front of the fabric sofa, arms holding on the left and right armrests, diagonally lifting the legs upward in front of the left and right legs alternately stirrups, as riding a bicycle, repeat the exercise.
3, with the sofa to do body movement: sitting on the sofa bed, right and left arms support the sofa bed on both sides of the armrests, the whole body up, buttocks away from the sofa seat, the legs to the front as far as possible to straighten out, and then repeatedly support, and then fall. This is the forward body support. Reverse body support is facing the sofa, the arms on the left and right armrests, legs to the body after bending into a kneeling position, the body will be lifted up on the sofa, up and down several times.
4, hair raising leg movement: two single fabric sofas placed against each other tightly, the body lying into the two sofas, legs first left after the right, alternately to the top of the alternating stretch. To feel comfortable as appropriate.
5, sofa shoulder movement: lie into the two sofas, left and right two elbow pressure on the armrests, the use of elbow power to lift the upper body down, repeated several times.
3, 3-minute leg lifting exercise
Methods are as follows:
1, lie on your back on the floor, one leg bent at the knee (the angle between the thigh and the calf is less than a right angle), the other leg is straight, and both hands are naturally placed on the left and right sides of the body.
2. Lift the straight leg up (about 10 centimeters from the floor), and slowly lower it back down to the position in 1 after about 5 seconds of rest. Rest for 2-3 seconds and then lift your leg upwards, repeat for 20 times.
People who have back pain or do this exercise lying down with back pain and knee pain in the bent leg can sit shallowly on a chair.
Specific practices are:
1, shallow sitting on a chair with a slightly higher chair surface, the knee of one leg is bent (thigh and calf at 90 degrees), the other leg is straight, and the ankle is naturally bent (heel on the ground, toes off the ground). Be careful not to bend your knee as you lift the straight leg upward.
2. When the heel of the straight leg is about 10 centimeters from the floor, stand still for about 5 seconds and then slowly lower it.
3, heel on the ground after a break of 2-3 seconds, continue to do 1-2 action, repeat 20 times.
The above exercise to 20 times for 1 group, morning and evening to do 1 group, that is, 1 day to do 2 groups. If you have the ability, you can do more than 3 groups. For those who are struggling to do it, you can start with 5-10 repetitions and then slowly approach 20 repetitions. Keeping the leg with the sore knee active is the goal of this exercise, but the other leg should be exercised as well.
What is the appropriate exercise time for the elderlyEarly in the morning is the lowest period of sugar content in the liver, the elderly if the physical exercise during this time, the energy of the movement will mainly rely on the fat decomposition supply. According to the human biological clock rhythm, the best time is 5 o'clock in the afternoon and close to dusk. At this time, the vast majority of people's physical strength, flexibility of movement, coordination, accuracy and adaptability are in the best state. Moreover, the body's sugar has increased to the highest peak, a variety of fitness exercises, will not produce energy metabolism disorders and organ functioning overload phenomenon.
Eight ways for middle-aged and elderly people to exercise 1, walkFor the physical conditions of the elderly, a little less vigorous point of 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, shake the legs, but also can let the body relax to achieve the purpose of exercise.
2, qigong, physical therapyExercise should be gradual, exercise intensity and volume should be appropriate. If you feel hot and sweaty during exercise, and relaxed and relaxed after exercise, it means that the exercise is appropriate. Exercise dizziness, chest tightness, palpitations, loss of appetite after exercise, poor sleep, obvious fatigue, that exercise is too much, need to adjust the amount of exercise in a timely manner.
3, chess, gymnasticsa variety of chess activities, singing; dancing; exercise should be appropriate, regular and planned for the elderly should be made in the morning exercise to note that the morning to walk can promote the cerebellum to walk after dinner after 1-2 hours to help digestion.
4, joggingJogging, also known as fitness running, as a means of strengthening the body has been popular around the world, become wisdom, fitness, long youthful treasure, but also become a means of prevention and treatment of diseases in modern life, for more and more older people to choose.
5, square danceSquare dance is suitable for the body dexterity and physical strength of the elderly. With the music, the body dances, the whole body moves, 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.
6, taijiquanTaijiquan is China's traditional fitness exercise program, with fitness and longevity effects, the prevention and treatment of chronic diseases have a better effect, is very suitable for the elderly in an exercise program. First of all, when playing taijiquan, full attention, highly concentrated. The eyes turn with the hands, the steps change with the body, the movements are smooth, coherent, steady and coordinated, and it is good for the rest of the brain to take the silence in the movement; secondly, it helps to slow down the decline of the muscle power, and maintains and improves the flexibility of the joint movement.
7, medical health care exerciseThis set of gymnastics is also very suitable, and is a whole-body movement, can also be done in the living room, lanai, Xinhua bookstore, the same coaching disk and performance disk sales, learning is not difficult, but the time is long, about 50 to 60 minutes, and 50 to 60 actions are not easy to remember, only to put up the disk to open up the music to do. This set of gymnastics is really good for the body, do more free, very casual, is too long and not easy to adhere to.
8, ball sportsSuitable for the elderly to exercise ball sports are fitness ball, table tennis, badminton, tennis, billiards, billiards and golf, etc., according to personal interest and hobbies to choose.