What aerobics are suitable for middle-aged and elderly people?
1, get up.
After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.
Step 2 stretch your chest
Stand with your arms hanging down and your feet shoulder-width apart. Inhale, stretch your hands slowly upward through your side, expand your chest as far as possible, hold your head up and hold your chest out, and return when you exhale.
3. Head activity
Take the head as the pen tip, shake your head and write the word "Shou". Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.
Step 4 turn around and press your chest
Stand with your arms hanging down and your feet shoulder-width apart. Inhale, the upper body slowly rotates to the right and rear, and the right arm is horizontally lifted and extended to the right and rear. Then put your left hand flat on your left chest, push your chest to the right and exhale at the same time. When turning left, the action is the same and the direction is opposite.
Step 5 cross your palms
Stand still, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, the opening range is suitable for your nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
Step 6 squeeze your chest with your hands
Sit on your feet naturally. Put your hands on your chest, inhale deeply, and then exhale slowly. At the same time, squeeze your chest with your hands, lean forward and restore when inhaling.
7. Draw a circle with two palms.
Palm relative to about 10 cm. Keep this distance, the height of the palm is equal to the belt, and the distance between the palms remains the same. Then the upper arm drives the arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then turn right and continue as mentioned above, and draw a circle 20 times in both positive and negative directions.
8. Squeeze your chest on one knee
Sit on your feet naturally. Inhale deeply, then exhale slowly, at the same time, lift one lower limb, hold the lower limb with both hands, and squeeze to the chest, and restore when inhaling, alternating sides.
9. tuck your knees and press your chest
Stand up straight with your feet together. Inhale deeply and then exhale slowly. Kneel down at the same time, put your hands on your knees, and squeeze your thighs as much as possible on your abdomen and chest to help remove the residual gas in your lungs and recover when inhaling.
The benefits of physical exercise for the elderly.
The health of bones and muscles directly affects the quality of life of the elderly, and exercise and fitness have a very good influence on bones and muscles. With the increase of age, trace elements in the bones of the elderly gradually lose. Osteoporosis is a common health problem for the elderly. Exercise is the most effective method to prevent and treat osteoporosis. Regular exercise can improve the blood circulation of bones, strengthen the metabolism of bones, maintain and improve the elasticity and toughness of bones, thus delaying the aging process of bone cells. At the same time, exercise can thicken muscle fibers, improve their contractility, conductivity and reactivity, make muscles and ligaments tougher and stronger, and delay the decline of muscle function.
Cardiovascular problems are also health problems that the elderly often face. Exercise and fitness can enhance the function of cardiovascular system. Proper physical exercise can increase the excitability of heart, enhance the contractility of myocardium, dilate coronary artery, improve blood circulation and improve the oxygen utilization ability of myocardium. At the same time, exercise can also reduce blood lipids, delay arteriosclerosis and reduce the incidence of cardiovascular diseases.
The function level of the respiratory system of the elderly is low, and aerobic exercise can exercise the respiratory system well and enhance its function. Regular physical exercise, especially proper aerobic exercise, can enhance the strength and endurance of respiratory muscles, increase lung ventilation, improve alveolar ventilation rate, maintain the elasticity of lung tissue and thoracic activity, and delay the aging process caused by insufficient alveolar activity. Exercise and fitness has another benefit to the respiratory system: the improvement of respiratory system function can improve the upgrading of internal organs and enhance their functions, which is very helpful for the elderly to maintain the functions of internal organs.
The decline of nervous system function is also a health problem for the elderly. Regular physical exercise can improve the function of the central system and delay brain aging. Exercise and fitness can improve the excitability of neural process in cerebral cortex, shorten the reaction time and improve the function of brain center. Exercise and fitness can also prevent cerebral arteriosclerosis and maintain a good blood supply to the brain. In addition, exercise and fitness can also improve neuromuscular function, enhance the body's balance, coordination and control ability, and play a positive role in preventing falls.
Regular participation in sports activities, due to the needs of muscle activity, strengthens the function of digestive system, strengthens gastrointestinal peristalsis, improves blood circulation, increases digestive juice secretion and accelerates nutrient absorption. For the elderly with weak digestive system, exercise and fitness can help them improve their digestive function.
Exercise and fitness have a positive effect on maintaining the physical function level of the elderly. In order to get rid of illness and prolong life, the elderly should adhere to scientific and appropriate exercise and fitness.
What fitness exercises are suitable for middle-aged and elderly people?
1, square dance
Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make old people love music and show their enthusiasm for life again.
Step 2 do gymnastics
Doing gymnastics is also an exercise for the whole body. Stretching the limbs and relaxing every nerve in the body can alleviate the stiffness of the limbs of the elderly.
Step 3 play tai chi
Tai Chi is a gentle sport, which is very suitable to be described as "there is movement in stillness, and there is stillness in movement". Taiji can help the elderly to coordinate and balance, and it is also very helpful to the softness of the body. It is more likely to become a hobby of old people, not just exercise.
Step 4 wipe your face
After waking up in the morning, many people are used to rubbing their eyelids with the back of their hands, which is conducive to clearing their heads. Rub your eyes before rubbing your hands and face. First, use the middle finger of both hands to rub the "Xiang Ying point" beside the two nostrils several times at the same time, then rub it up to the forehead, then separate it to both sides, and rub it down along the cheek until the chin tip meets. Rubbing the face for 30 times repeatedly can promote the blood circulation of the face, enhance the cold resistance of the face skin, refresh the mind and prevent colds.
Step 5 bite your teeth
Gently close your lips, knock your upper and lower teeth on each other dozens of times, occasionally turn your tongue, and lick your upper jaw several times with the tip of your tongue. It can promote the blood circulation of the mouth, teeth, gums and gums, increase saliva secretion, thereby removing dirt and improving the dental caries resistance and chewing function.
6, quite abdomen
Lie on your back, straighten your legs and take a deep breath. When inhaling deeply, the abdomen is forced to stand up, and when exhaling, relax. Repeated abdominal lifting 10 ~ 20 times can enhance the elasticity and strength of abdominal muscles, prevent abdominal muscle relaxation and fat accumulation in the abdomen, and have the effect of invigorating stomach and helping digestion.
7, arm running
Instead of walking with arms instead of feet, arm running uses movable arms instead of running. Because arm running is not limited by sports venues, there is no risk of injury, which is very suitable for the elderly.
8. Kick your leg
Clapping thighs can be regarded as a compound action to stimulate meridians, and can also treat diseases of gallbladder, stomach and bladder. Kicking is suitable for almost every elderly person.
The basic action of patting thighs is very simple. Hold your hands in an empty fist and beat the front and both sides of your thigh hard, ranging from 200 times each, until your thigh feels numb.
9. Press your palm.
Clapping therapy is similar to massage. By stimulating the meridian points and hand reflex areas of both hands and palms, the meridians can be dredged, the cold in the body can be eliminated, and the human immune function can be improved. Clapping therapy can improve many chronic diseases, including hypertension, diabetes, liver disease and stomach disease.
10, breast enhancement brush
There are two thymus glands on the human sternum. With the increase of age, the thymus will gradually shrink, and most of the thymus in the elderly will be replaced by fat. If the thymus shrinks prematurely and the concentration decreases, it will accelerate people's aging, and people's disease resistance will become worse and worse, which will affect their life span. Chest rubbing is an important way to regulate thymosin and improve immunity, which can make "dormant" thymocytes in an active state, increase the secretion of thymosin and act on various organs and tissues.