How to exercise the elderly good body!

One of the most suitable fitness methods for the elderly fitness exercise for the elderly can be a variety of forms, should be based on their own conditions to choose. Generally speaking, like quiet people can choose to walk, practice qigong, playing tai chi, playing bowling, etc., like lively people can choose to jump disco, aerobics, playing goal ball, playing golf, etc.. Fitness exercise is usually carried out in the morning, but should not be too early, the elderly should exercise after sunrise. People with cardiovascular disease exercise should be placed in the evening. Each exercise time between 30 ~ 60 minutes, should not be too long. 1~2 times a day is enough. Exercise site to choose flat, safe, air circulation, to the park lawn is better to exercise the best someone to guide, step by step, to avoid sports injuries and practice deviation. The rhythm of physical movements should be relaxed, slow, should avoid fast speed rotation and large-scale neck and waist activities. Exercise should be consistent and combine work and rest, pay attention to master the amount of exercise. What are the most suitable fitness methods for the elderly?1, walking walking is the preferred fitness mode for the elderly, its safety, simple, exercise intensity is easy to control. Usually less physical activity, it is best to walk for 30 minutes a day, or at least 2-3 times a day, each time 10-15 minutes of brisk walking, for physical and mental health is very beneficial. Pulse can best be controlled at 170 minus age, or 20-40 times faster than the quiet pulse, that is, the quiet heart rate of 70 beats / min, walking process to 90 ~ 110 beats / min. 2, high leg first slowly lift the left leg and waist at right angles, then slowly put down and then lift the right leg down, and then both legs at the same time lift, each do 5 times or so. 3, trembling limbs will be limbs at the same time to lift, and the abdomen to form a right angle, forming a All four limbs at the same time upward posture, and then shake limbs to promote blood circulation. 4, stretching the waist two arms straight above the head, legs clamped to form a zigzag shape. Stretch the limbs to push up, so that the whole body joints, especially the lumbar spine stretching open. Do five or six times straight up action, again two arms pulled apart, legs spread to make the body form a large zigzag, to both sides of the stretching five or six times. 5, sit-ups this section mainly rely on the abdominal muscles of the pumping force to complete. If you can't sit up, you can first wave your arms to drive your upper body to sit up. Do this action, if the abdominal muscles are strong, hands can be back on the back of the head or flat on the bed. According to their own physical condition can be done 5 to 10 times. 6, shrink legs and shoulders limbs close to the bed, the body to form a zigzag lying on your back. Lift the left leg upward and shrink the left shoulder downward at the same time, lift the right leg upward and shrink the right shoulder downward at the same time. Lift and shrink the leg should be to shrink the hips to drive the completion of the leg action 7, rolling waist legs bent, hands hugging the knees, the upper body as flat as possible, the first two legs tilted to the left, so that the waist in the bed around the roll. You can gradually increase the tilt and rolling strength, do seven or eight times. Second, the normal performance of exercise appropriate 1, the face is red. 2, slightly sweating. 3, the heart rate is accelerated but not more than 120 / min. 4, slightly fatigued after exercise, but rest and sleep can be restored. 5, after insisting on exercise, the appetite increases sleep well, mental comfort, the original disease relief. In addition to the exercise methods I introduced above, there are other sports that are also suitable for older people to participate in, such as: jogging, playing ball and other sports, as long as it is suitable for you, you can go and try. Older people fitness benefits 1, one of the benefits of elderly fitness to maintain the normal muscle tone of the body's normal muscle tone is often belong to the state of slight contraction. In this state, although the muscles are working, but the wear and tear is minimal, the amount of oxygen required is also very small, so it is not easy to produce fatigue. Normal muscle tone can promote the whole body tissue cell metabolism, but also promote blood circulation. Blood circulation is good, it can effectively supply oxygen, nutrients, hormones and other chemicals to the tissue cells, and carry away a variety of tissue cell products and excreta, so that the tissue cells in the body often keep active. 2, the elderly fitness benefits of the second is conducive to the function of the cardiac and vascular system of the heart, although the heart is to maintain the circulation of blood in the body of the main organs, but not the only function of the organs. In addition to the tension of the muscles of the whole body mentioned above, the elasticity of the aorta, the peripheral veins and their valves, as well as the activities of the diaphragm between the chest and abdomen, are also involved in the role of pumping like spraying out and recycling blood. This will not make the peripheral veins, especially the two lower limbs of the veins of the blood stagnation and coagulation, so that phlebitis or more serious venous blood. 3, the old man fitness benefits of three of the spirit of the good effects of regular moderate amount of physical activity (the definition of moderate is the amount of physical activity between the amount of mild and strenuous and can cause fatigue), can be a mild fatigue. This can lift the nervous tension, anxiety or mental over-concentration; so that people can quickly quiet down to rest or nap. 4, the elderly fitness other benefits 4.1, change your mood fitness can make your mood better, the brain endorphins can make us feel happy mood, release anxiety, stress, feel happier, more relaxed! 4.2, to help sleep fitness can help us sleep Better, the U.S. National Sleep Foundation's latest study said that regardless of fitness time is in the morning, noon, night, 67% of people with fitness habits, late at night sleep quality is better than those who do not have the habit of fitness! 4.3, to enhance memory we all hope that we have a better memory to face the problems of the work or the examination, the latest published in the Journal of Brain and Behavioral Research research study shows that aerobic exercise can increase the blood there are 4.4, reduce cancer at present for exercise to reduce the risk of cancer the exact mechanism is not clear, but the U.S. National Cancer Institute statistics pointed out that people who often exercise a lower risk of cancer! Suitable for the elderly fitness program 1, playing goalball this is a collective activity, each team of five people (1, 3, 5, 7, 9) for the red team, (2, 4, 6, 8, 10) for the white team `, this sport exercises the brain, eyes, arms, waist, legs and other parts of the brain, eyes, arm, waist, legs and other parts of the brain, the amount of activity is not too large, now there are teenagers, middle-aged, elderly team, the elderly eighty years old can still play, but this sport should be in a position to first of all, the stadium 20+25 meters of the pitch. Individuals need to prepare the bat, goal ball about 100 to 120 yuan, sporting goods stores sell, this sport is technical effect, there is a learning process. 2, taiji softball with a little like a tennis racket beat, taiji ball can be done there, before going to bed to play to help you sleep, sporting goods stores sell, about thirty dollars or so a payment, this sport is very convenient to do, the office, the family can do. 3, walking walking. 3, walking walking is also a very good sport. Daily walk more than eight thousand steps, that is, five to six kilometers of road, the benefits of walking you can look at Professor Hong Zhaoguang's speech, fast and slow according to the actual situation of their own bodies, I walked slowly about 650 steps per minute, you can also do some simple activities while walking. 4, Tai Chi ball is a rope end of the rope set a ball thrown to hit the acupoints, the action is very beautiful, some actions like dancing, generally women play more, the national competition is also a woman. The national competition is also female. More. This kind of ball in the sporting goods store can buy, about ten dollars or so. Elderly exercise and fitness principles 1, the importance of weight training before the view that the elderly is not suitable for weight training, in fact, moderate weight training to slow down the loss of bone, prevent muscle atrophy, maintain the normal function of the organs can play a positive role. Of course, the elderly should choose light, safe weight training, such as lifting small sandbags, holding small barbells, pulling light spring bands, etc., and each time should not be too long, so as not to cause possible injury. Strength training, including static training, such as the golden chicken stand alone, high horse stance static squatting is an indispensable strength exercise for the elderly. 2, pay attention to the psychological factors associated with exercise exercise must be persistent, which is the elderly fitness, perhaps more important than young people. But unfortunately, due to the weaker, poorer physical fitness, weakened willpower or injuries, many older people in the exercise tend to produce some negative emotions (such as impatience, fear of making a fool of themselves, because they can not achieve the intended goal and frustration, etc.), which makes the exercise can not play a predetermined fitness effect, or to make the elderly fitness people to give up halfway. In view of this, fitness instructors to the elderly to develop a scientific fitness program, but also to pay attention to their possible negative emotions, to promote their good mood. 3, pay attention to maintaining physical exercise "balance" moderate exercise is very important to the elderly. However, there is no single exercise program that can practice all the contents of physical fitness. The "balance" of physical exercise should include low and medium intensity aerobic exercise, muscle and ligament stretching exercises, power and static strength training and other aspects of exercise. The content of the match depends on individual conditions such as age, disease, the original level of physical fitness and other factors. 4, help cardiovascular health exercises such as swimming, jogging, walking, cycling and so on. Experts believe that, in view of the cardiovascular disease has become a threat to the elderly "first killer", the elderly consciously exercise cardiovascular is particularly important. In order to ensure that the cardiovascular really get effective exercise, experts recommend that the conditions of the elderly should be engaged in 3 to 5 times a week, each 30 to 60 minutes of different types of exercise, the intensity of mild to slightly intense, which is to say, increase the heart rate of 40% to 85%. Of course, the older or less able-bodied elderly each 20 to 30 minutes can also be, the effect of exercise is poorer. 5, the elderly should participate in sports traditional concept is the elderly (generally refers to more than 80 years of age) and frail people to participate in sports tend to do more harm than good, but the new fitness point of view advocates that the elderly and the frail people should be the same as much as possible to participate in the exercise, because of their sedentary (or lying down) is not moving, that is, the heart rate increased by 40% to 85%. or lying down) means accelerated aging. Of course, they should try to choose those high security, less side effects of exercise, such as walking instead of running, swimming instead of gymnastics.