Running
Running is a simple and convenient, suitable for men and women of all ages to carry out the exercise. Long-term adherence to running knee joints will get exercise, flexibility will be improved; can stimulate calcium absorption, effectively reduce the risk of fracture; can also reduce cholesterol, improve the three high disease.
In addition, long-term adherence to running the whole body state will become prosperous, and the same age compared to people, will be more young, full of vigor!
For the older crowd, running is not recommended not to pursue speed, to jog mainly, the frequency of running does not have to be so high, adhere to running three times a week, each time about 30 minutes can be. If people feel that running is not suitable for them, they can try the following sports.
Zhong Nanshan once said in an interview, "3 kinds of sports suitable for middle-aged and old people: walking, Tai Chi, swimming, adhere to both longevity and health."
Walking
Walking can be said to be the best and simplest aerobic exercise. The World Health Organization suggests that "walking is the safest and best way to exercise and reduce weight." And helps digestion, but also can effectively move the body joints, after dinner and family while walking, while chatting can also enhance the relationship, so that the body and mind happy, the more you walk the healthier.
Tai Chi
Tai Chi is a kind of static in the movement, movement in the static fitness, can relieve neuromuscular tension, stabilize mood. In the process of playing Tai Chi, attention needs to be highly concentrated, the brain, hand and eye organs have to cooperate with each other, so playing Tai Chi can increase the sensitivity of the nervous system, improve flexibility and flexibility of all joints. And it is not limited by the venue, so it can be practiced anywhere in the park, downstairs garden or at home. Practical and easy to learn, low intensity, slow speed, easier to adhere to.
Swimming
Middle-aged and elderly people often swim, can increase metabolism, but also improve the body's immune level. And because the buoyancy of the water can lift the body, will reduce the burden on the joints, ideal for joint injuries and can not participate in jogging or walking more people. During swimming you can relax and rest your body and mind; not only will your body be relieved, but your nerves will be relieved as well. It should be noted that everyone should be prepared for the activities before going into the water, take safety measures when swimming, but also according to the individual's physical fitness to determine the distance, generally swim 50 meters to take a break.
Square Dance
Square Dance is not only a recreational program, but also a very effective whole body movement. Because the square dance rhythm is gentle, the technical difficulty is not high, suitable for people of all ages. Frequent dancing can not only enhance muscle strength, increase endurance, enhance lung capacity, but also improve body shape, soothe the muscles and bones, and reduce the lack of exercise caused by back pain and other problems. In addition, dancing will make people happy, physical and mental comfort, relieve mental stress.
Aerobics
Aerobics, an easy and beautiful physical exercise program, in doing gymnastics activities, head, neck, shoulders, back, waist, abdomen and limbs of the joints, ligaments, muscles of the whole body can be exercised. Regularly practicing gymnastics can enhance the stability of the joints, so that the body movement is sensitive and flexible, but also can change the mental state of people, relieve psychological pressure.
But jumping gymnastics should pay attention to a few points: jumping gymnastics before, wear fit sweaty clothes, do a good warm-up exercise jumping gymnastics in time to replenish water, jumping gymnastics end of the good stretching exercise.
According to their own age and physical condition to choose the movement and the difficulty of the movement, the premise of all sports is safe. Some of the slow patients group practice movements more cautious, if necessary, you can consult a professional doctor.
Do not exercise on an empty stomach, exercise on an empty stomach is easy to trigger hypoglycemia, if this time then exercise, it is easy to danger.
Half an hour after the meal - 1 hour after the light exercise such as walking, moderate exercise in the meal an hour, such as playing table tennis; high-intensity exercise to be arranged in the meal two hours, such as running.
Now in winter, do not go out too early in the morning to exercise, and at night to go out to exercise as early as possible to end, it is best to ask friends and family to exercise together.
Don't let age be a hindrance, age is just a number, the real decision of whether a person is aging is a person's attitude towards life and lifestyle. You insist on reading, will harvest knowledge, insist on exercise, will harvest healthy body.