Can greatly delay aging!
But we need to pay attention to three points:
1. Fully warm up to prevent injuries, the physical structure of the elderly and other reasons, it is easier to get injured, and it is more difficult to recover after injury;
2. Need more strength training. Many old people think sweating is good. In fact, this is all wet. The so-called sweating exercise is generally aerobic exercise. After a long time, it will consume a lot of muscles. Muscle loss means old age. So don't just do aerobic training, such as walking, square dancing, tai chi, jogging and so on. Instead, do strength training such as squatting, push-ups and pull-ups.
3. Eat more protein: protein can improve the firmness of our skin, promote the repair of our body functions and make us younger, so we should eat more protein, such as beans, eggs, milk, lean meat, fish and shrimp!
I hope that the elderly will exercise seriously, improve their quality of life and prolong their lives!
I am 55 years old. I started running and fitness at the age of 49 because I often caught a cold in March and June, and my knees began to ache and I was in a sub-health state. I hope I can change my sub-health and enjoy a healthy life. At present, after running for five or six years, I seldom catch a cold and my knees don't hurt. In addition to blood pressure, senior three has returned to normal and is enjoying a healthy life brought by exercise. However, because middle-aged and elderly people are older, and most of them have no sports foundation when they are young, according to my personal experience, middle-aged and elderly people need to pay attention to the following points:
1, moderate exercise. At first, you must do moderate exercise according to your own situation. For example, for running, it is suggested that obese people start with brisk walking and stick to jogging for a while. Aerobic exercise maintains the heart rate.
2. Pay attention to protection. Whether walking or running, buy a pair of cushioning sneakers to protect your knees or walk or jog on a plastic track.
3. Pay attention to rest. Get enough sleep, eat a comprehensive diet and get enough protein, vitamins, fat and carbohydrates.
4. Join the team. Joining a team can stimulate sports enthusiasm, gain more correct sports knowledge in time, effectively protect yourself and enjoy the happiness brought by sports.
Whether young people or middle-aged and elderly people, fitness is a very beneficial thing; But for middle-aged and elderly people, fitness needs special attention and caution. Here are some of my suggestions:
1 mentality
Adjust the mentality, correctly understand life and eliminate all bad emotions. The elderly should also be full of vitality and optimism. "Just look at the sun and see all his glory", whether it is dusk or not; Take fitness as a part of life, so that the effect of fitness can be fully exerted.
2 Warm-up and stretching before fitness
Warm-up and stretching must be done before exercise. Warm-up can wake up more muscles in the whole body, which is a transition process from low metabolism to high metabolism, which is very important. Stretching can relieve muscles and prevent muscle strain and cramp during exercise.
3 Exercise intensity
The physical function of middle-aged and elderly people will be much lower than that of young people, and their bone density will also be reduced, and their joints will not be good, so they must not do some strenuous exercise, but must do it according to their own physical strength. In Tai Ji Chuan, jogging and broadcast gymnastics are especially suitable for middle-aged and elderly people.
4 protective measures
The legs and feet of middle-aged and elderly people are generally not very flexible, so you must wear corresponding protective gear before fitness to avoid injury.
5 put an end to some bad habits.
Such as staying up late, eating irregularly, and not paying attention to keeping warm. We must get rid of these bad habits so that we can have a healthy body.
What should middle-aged and elderly people pay attention to in fitness? I'm glad to answer your question.
Fitness is not divided into morning and evening, regardless of age, only depending on whether you have started a fitness journey. If the middle-aged and elderly people do not insist on exercising for a long time, their bodies will be in a sub-health state and their physical condition will be much worse than before. At this time, it is necessary to start planning scientific fitness. How can middle-aged and elderly friends exercise more safely and healthily?
(1) Don't engage in explosive fitness activities.
Middle-aged and elderly people should be distinguished from people around the age of 20 when exercising. Fitness should focus on health, and young people should exercise their explosive power, such as running or jumping for fitness.
② Protect your joints during exercise.
The joints of middle-aged and elderly people are worn to varying degrees due to various reasons in life, so it is more appropriate to maintain the joints and stretch and exercise them in the process of fitness to restore them to a good state. It is more appropriate to do some gymnastics to relax joints before fitness.
③ Start with aerobic exercise.
If middle-aged and elderly people are used to sedentary office work, then don't start strenuous fitness right away, start with aerobic exercise first. For example, walk or run for half an hour every day, and then slowly extend the time to one hour when you get used to it, so as to improve your endurance.
④ Exercise the balance ability of the body.
Middle-aged and elderly people's cerebellar balance will gradually deteriorate. At this time, it is necessary to prevent the balance from deteriorating through fitness and timely exercise. Usually you can ride a bike in a scenic place, or you can stand on one leg or pad your toes at home.
⑤ Fitness should be combined with healthy diet and good living habits, and read more books at ordinary times.
Fitness is a long process. Besides scientific fitness, healthy diet and good living habits should be combined. Quit smoking and drinking, socialize less, eat lightly, go to bed early and get up early, read more books at ordinary times, promote brain function activities, and make fitness have better effects.
6. Muscle and bodybuilding should be enough.
Middle-aged and elderly people will also yearn for a strong image full of muscles and develop a strong muscle. It is not impossible to train a muscle through anaerobic and body shaping, but enough is enough, so as not to burden the heart. You have to lose the excess fat on your stomach first, which is the first thing.
Middle-aged and elderly people should pay attention to fitness: 1, know their physical health, and know their physical condition through regular physical examination. Some elderly people suffer from cardiovascular diseases, but they still think they are in good health because they have not had a physical examination for a long time. 2. Determine the time and intensity of fitness according to your health. The physical function of the elderly is degraded and cannot be compared with that of the young. Old people should never try to be brave and competitive in fitness. No matter what exercise you do, you should master your heart rate. 200 minus their age is the final heart rate. It is recommended to wear a sports bracelet to master your exercise heart rate at any time. Do not spend more than half an hour at a time. 3. Choose sports suitable for the elderly, such as Tai Ji Chuan, jogging and stretching. 4. Don't give the elderly fitness alone, but have someone to accompany them in case of emergencies, so as to rescue them in time.
When people enter middle age, both metabolic ability and recovery ability will decline, and bone density and trabecular bone in bones will also be rapidly lost. To put it bluntly, your bone density is declining rapidly, which means that your bones' endurance and buffering ability to force are not enough to follow regular training!
If you have a training foundation, that is, long-term uninterrupted training, you can still do it in your own way, because your body has learned this way of exerting strength.
If you have no foundation, or have practiced before, then be sure to pay attention!
# In your mind, you are not young, don't blindly imitate other people's training methods, it is very easy to get hurt!
Don't do high-intensity cardiopulmonary training! You don't know your endurance and the elasticity of your blood vessels. If there are some hidden diseases, high-intensity exercise will be counterproductive and become the fuse of the disease!
Don't pull the tendons blindly! There is a misunderstanding here. Many people do strange movements to stretch their muscles. As we all know, muscles and ligaments protect joints. If you stretch blindly for a long time, regardless of whether the action is standardized or not, this kind of stretching is likely to loosen the joints, increase joint instability and easily sprain and bruise! I suggest walking back and forth, the training method of tiger balm, the advantage is that everyone can do it, and the intensity can be adjusted according to the speed to increase blood flow and achieve the effect of enhancing immunity!
What's the point of training if it's not for health?
Don't underestimate common movements, they may have more benefits than you think!
Proper fitness for middle-aged and elderly people can enhance physical fitness and delay aging.
But when exercising, we should pay attention to several points: First, the intensity should not be too great, but it should be appropriate according to your own body. Some middle-aged and elderly people refuse to accept their old age and always feel that they are still young. They think that young people can do it, so can he. As a result, the strength is too high and it is easy to hurt their bones and muscles.
With the increase of age, all aspects of human body function are declining. At this time, although you think you can do it in your heart, you can't keep up physically. Therefore, middle-aged and elderly people should not try to be brave and do too much exercise. Otherwise, if you hurt your bones and muscles, you will lose more.
Secondly, middle-aged and elderly people should not exercise for too long. For example, some middle-aged and elderly people run for more than 1 hour or even 2 hours, which is very bad for their health. It is easy to hurt your legs and waist. Middle-aged and elderly people are more suitable for daily exercise, and the best time for each exercise is 30 minutes, which can not only achieve the purpose of strengthening the body, but also not cause too much fatigue and can persist for a long time.
Middle-aged and elderly people are suitable to exercise every day for 30 minutes, but not for 2 hours two days a week.
In addition, middle-aged and elderly people should choose the exercise that suits them, and don't be reluctant if they are not suitable, so as not to get hurt.
This is not very fixed, it depends on your physical fitness and physique, people's physical fitness, people of the same age, some are strong, some are weak.
Some people say that middle-aged people are not suitable for skipping rope. I don't think there is anything wrong with skipping rope all the time, and I don't feel leg pain or anything. I just jump 1000 times, so this exercise is more suitable. Some people may feel pain in their knees and legs when skipping rope, so they may not be suitable for skipping rope. You can choose other sports, such as brisk walking, jogging and swimming.
There are also middle-aged and elderly people who have serious muscle loss with age, so they can do some strength training appropriately.
In short, middle-aged and elderly people must do enough exercise, so as to play a role in strengthening the body.
Middle-aged people's fitness can be chosen according to their hobbies, and it is best to combine static and dynamic.
Fitness for the elderly, because all aspects of physical function are not as strong as when they were young, except that you are an athlete, so it is more suitable to choose soothing exercises, such as yoga, Tai Chi, square dance, walking and so on.
These exercise patterns are slow breathing and low heart rate intensity. They pay attention to health preservation, promote the blood circulation of the elderly, improve the ability of metabolism, maintain the health of the elderly, and help to prolong life.
My father has mild diabetes. Besides eating and drinking, he practices Qigong breathing every day, meditates for 30 minutes in the morning, walks for an hour after meals, does some light physical labor and maintains a good attitude. Now the physical condition is still very good, and diabetes is basically under control.
Hello, I'm glad to answer your question. Middle-aged and elderly people need to pay attention to the following points when replying:
1, you must first know whether your body has three highs, diabetes, cardiovascular and cerebrovascular diseases and joint pain.
2. Check your physical condition regularly during exercise to avoid chronic injury caused by exercise. Prevention is very important.
3. Older people with osteoporosis should avoid strenuous exercise such as jumping and climbing, which will cause excessive impact on joints and lead to joint injury.
4. Pay attention to work and rest during exercise, keep enough sleep, have a comprehensive diet and get enough protein, vitamins, fat and carbohydrates.
5. At the beginning of exercise, we should start with the simplest exercise, walk slowly and quickly, learn to control the heart rate, and don't exceed 60% intensity to avoid excessive heart load.
6. If you are taking a certain medicine, you should consult your doctor and understand the adverse effects on your health, and make an exercise plan with your doctor.
Exercise can strengthen the body and bring us health, but we should also pay attention to our physical condition, and don't do too much exercise to hurt ourselves, which will outweigh the benefits.
It is best for middle-aged and elderly people to choose a group fitness method, choose the exercise that suits them, pay attention to warm-up before exercise, and keep proper exercise.