First, coarse grains
Pay attention to the hardness of the staple food, and try to choose some digestible foods for the body to absorb and utilize. Oats, corn and other foods are coarse grains and can be eaten with rice noodles. Eating more cholesterol-lowering foods, such as onions, mushrooms, fungus, kelp, seaweed and other marine plants, has a certain effect on preventing arteriosclerosis in middle-aged and elderly people.
2. High protein food
Middle-aged and elderly people should eat less high-protein food, because the gastric juice secretion and digestive enzyme activity of the elderly are reduced, and eating high-protein food is easy to indigestion. Some symptoms of flatulence and nausea are caused by some high-protein foods, so the elderly should eat less high-protein foods.
3. Eat less hard and sticky food
The physical function of middle-aged and elderly people declines, and most people will have tooth defects. Therefore, they should eat less hard food or some food stuck to their teeth.
Middle and old-aged sports
First, waist stretching
Landing on all fours, hands perpendicular to shoulders, knees perpendicular to hips. First, keep your back straight, then bend up and your hips down. Hold this position for 10 second, then spread your chest and press your back slightly, and hold for 10 second. Stretch your back up and down in this way for 30 to 60 seconds. This exercise can enhance the spine activity ability of middle-aged and elderly people and improve their stability, and can also be used as a warm-up exercise before aerobic exercise (such as walking).
Step 2: Take a walk.
Some middle-aged and elderly people with poor health can choose to take a walk if they can't do strenuous exercise. They can take a walk in the park or on the road to relax.
Three. Hamstring muscle stretching
Sit in a chair, with one foot on the ground, the knee bent at a 90-degree angle, the other leg straight forward, hook your feet, then stretch your muscles with your hands, keep this posture for 30 to 60 seconds, and then do it with the other leg. This exercise can exercise your hamstring and keep it elastic.
Four. a kind of traditional Chinese shadowboxing (tai chi chuan)
Tai Ji Chuan is a traditional fitness exercise in China, which has the effects of strengthening the body and prolonging life, and has a good effect on the prevention and treatment of chronic diseases. Very suitable for the elderly.