?1. Squat against the wall. Stand with your back against the wall, feet shoulder-width apart, slowly bend your knees, and keep your back and hips against the wall. The large and small legs are at an angle of 130~150 degrees, try to maintain and gradually extend the time of each exercise.2. Sitting leg extension. Sit on the edge of the bed or a chair, raise your left leg until your knee is straight, keep it up until you can't hold on, then switch to your right leg. Do this 3-5 times a day. If the knee is a little difficult to straighten, you can keep the angle of the legs at 150 to 180 degrees.
? 3. Slow deep squat. Raise your arms flat in front of you and open your feet to shoulder width. Bend your knees and slowly squat down to the thighs parallel to the ground or slightly below the knees, pay attention to the knees can not exceed the toes. After a pause of about 5 seconds, the thigh muscle contraction force, stirrups straighten the knee. This action to keep slow, the whole process takes 1 minute, do 5 times a day.
4. Arrow squat. Body upright, feet together, hands on the waist. Left leg step forward to the right toe natural tiptoe. Bend your knees and squat down, the left thigh is parallel to the ground, the center of gravity is between the legs, keep 2~3 seconds, change the other side. Practice 2 sets per day. If you feel that keeping this posture is a bit strenuous, you can use your hands to support the table and chair.
Many elderly people reach a certain age, the body will appear different degrees of aging, slow reaction. Although they are all relatively normal phenomenon, but if you do not timely adjustments and exercise, but also lead to the occurrence of various types of diseases, such as Alzheimer's disease. Today to give you a brief introduction to several suitable for the elderly exercise program to help the elderly health. Taijiquan is good for the body but many kinds of benefits. Long-term exercise can improve the body's blood circulation, alleviate some chronic diseases, but also help the health of the cardiovascular system, improve the respiratory function of the lungs, the best daily exercise for about an hour.
? Bicycling is not only particularly convenient, but also can play a certain role in the leg muscles and joints exercise, and thus prevent the emergence of arthritis, limb stiffness and so on. It is recommended that the elderly usually adhere to the ride, pay attention to the speed is not too fast, so as not to be too late to brake and sudden accidents. As the saying goes: "If you want to live a long life, walk a hundred steps after meals. Visible slow walking on the body of some of the more important role, one can help promote the digestion of food, to prevent constipation, the second to help exercise the body's endurance and relieve stress, the third can breathe a little fresh air outside, improve the state of mind.