For the physical characteristics of the elderly, exercise must follow the "light", "soft", "slow", "short
At the same time also pay attention to exercise time try not to in the morning, especially in the winter morning. Autumn and winter is a high season of cardiovascular disease, the morning is a high incidence of time, so exercise can be arranged in the afternoon at 5 o'clock. Elderly exercise equipment is also very important, pay attention to warmth in winter, clothes should be comfortable and fit, not too much decoration. Shoes must be well-fitting and non-slip to prevent falls and injuries.
The World Health Organization defines older people as those over 60 years of age, and the elderly body has its own unique physiological characteristics.
The physical characteristics of the elderly:
Decline in body function As we enter old age, the underlying diseases increase, and the body's functions begin to decline, such as a decline in basal metabolic rate, organ function, muscle atrophy, joint activity failure. The decline in body function will lead to easy injury during exercise, and it is not suitable for recovery.
Osteoporosis Osteoporosis is a problem that every older person must face, and with age, osteoporosis will gradually worsen. One thing to avoid when exercising is an "osteoporotic fracture", which does not require a great deal of violence and is slow to recover. p>Exercise for the elderly
Walking:
Walking is a great health and wellness exercise that is perfect for the elderly. Walking exercise is simple and easy to do, is the whole body exercise exercise, moderate intensity, and can enhance the elderly cardiorespiratory function, regulate the state of the body.
Swimming:
Swimming is a kind of whole-body exercise that is very suitable for the elderly, and it can improve the coordination of the elderly movement and improve the cardiorespiratory function of the elderly.
Dancing:
Dancing is also a good exercise for the elderly, which not only exercises the body, but also increases the interpersonal communication of the elderly, and reduces the emergence of psychological problems in the elderly. However, it should be noted that the dancing time should not be too long, not more than half an hour is appropriate, the action should not be too strenuous, especially twisting the waist, twisting the crotch, twisting the knee action, to avoid accidental injury.
Chinese medicine and health methods:
Chinese medicine and health methods such as the five bird play, taijiquan, yi jin jing, eight brocade, etc., have the effect of strengthening the body, suitable for men and women of all ages to practice. Such as eight brocade, only eight sections of the action, the action is refined, moderate exercise, but also can dredge the meridian blood, adjust the function of internal organs.
People's Daily News - how to exercise the elderly? To follow the "light, soft, slow, short" principle