1, aerobics can strengthen the body.
Aerobics for the elderly has a strong sense of rhythm, moderate amount of exercise, and fitness cultivates sentiment. Exercise all parts of the body. That is, exercise all muscles and move all joints. Beautiful music has a good effect on the nervous system, and activities under aerobic metabolism are beneficial to the internal organs. It can also strengthen the body, lose weight and treat diseases.
2. It has a good stimulating effect on the nervous system.
Aerobics for middle-aged and elderly people is to stretch their arms, shrug their shoulders, swing their hips and jump and kick with the accompaniment of music, which is similar to disco in the west. The movements are generous, and it usually takes 30 to 40 minutes to complete a set of exercises. During exercise, the exerciser keeps stretching his arms, bending his legs, swinging his hips and shrugging his shoulders. Although the intensity of exercise is not great, the amount of exercise is moderate or above, which consumes a lot of heat energy. During the activity, the muscles of the head, neck, shoulders, back, waist and buttocks, abdomen and limbs, ligaments and all parts of the body can be exercised. At the same time, with the activities of various parts of the body, the functions of internal organs are also exercised accordingly. It has a good stimulating effect on blood circulation, respiration, endocrine and nervous system.
3. Aerobic exercise can activate the body and mind.
Aerobics for middle-aged and elderly people turns fitness exercise into entertainment. Sweet music and beautiful dance give people great psychological satisfaction, and it is easy for people to forget all their troubles and unhappiness, which is good for both body and mind.
Doing aerobic exercise can strengthen the digestive system.
Aerobic exercise can strengthen the digestive system, increase the secretion of digestive juice, enhance gastrointestinal peristalsis and accelerate digestion and absorption.
5. Aerobics can build a strong figure.
Conducive to the formation of correct posture and bodybuilding. It can strengthen the toughness of joints and improve the elasticity and flexibility of joints.
6. Aerobics can enhance heart function.
Aerobics is aerobic exercise. Regular exercise can deepen people's breathing and reduce the number of times. Enhance heart function and make myocardial fibers strong and powerful.
7. Improve kidneys and reduce subcutaneous fat.
Improve the blood supply to the kidney and improve the ability of the kidney to eliminate metabolic waste. Consume excess fat through aerobic exercise and use dance. Reduce the growth of subcutaneous fat by stimulating the main parts of the body.
8. Aerobics can change the mental state of the elderly.
Aerobics can improve the function of cerebral cortex, adjust the relationship between excitement and inhibition, exercise people's will quality, change people's mental state and make people full of vitality and confidence. Make dizziness, insomnia, dreaminess, irritability and other symptoms improved and restored.
Simple calisthenics suitable for the elderly
1, wrist aerobics for the elderly
The first step is to clench your fist, then loosen your fingers, and so on for many times. Step 2: Turn your wrist clockwise and counterclockwise. Step three, relax. The fourth step is to bend the palm up or down. Wrist movement can make the fingers and wrist joints more flexible and make the wrist in a relaxed state.
2, the elderly head aerobics
Keep your upper body still. Turn your head and neck to the left as far as possible until you see your left shoulder, hold it for 3 to 5 seconds, and then turn your head and neck to the right. The requirements are the same as above. Repeat 5 to 10 times. This group of exercises can promote blood circulation in the head and enhance memory.
3. Abdominal exercise in the elderly
Stand in front of the table, spread your feet shoulder-width, turn your upper body to the left around your waist, and swing your arms to both sides. At the same time, the right forearm and hand beat the abdomen, and the left forearm and wrist beat the waist, so that both the abdomen and back can be exercised and the hands and arms can be relaxed. Then change hands and do it in a different direction.
4. Whole-body calisthenics for the elderly
Hands droop naturally, feet open, shoulder-width, arms raised from the side, hands facing each other at the same time, then palms up, look at your fingers and take a deep breath for 3 times as much as possible, and then do it again after restoration, repeating 5 to 10 times. This group of movements can promote blood circulation and increase vital capacity.
Matters needing attention in aerobics for the elderly
1, pay attention to exercise.
People will have physical problems when they are old, so when doing aerobics for the elderly, they must choose the aerobics that suits them, from the intensity of exercise to the range of exercise, which should suit their physical condition. If you have a fitness purpose to do aerobics for the elderly, you must achieve a certain amount of exercise, because fitness can only be completed by consuming calories, so having an hour of aerobics for the elderly every day can effectively enhance the metabolism in the body and is a very good fitness exercise.
2. Pay attention to the time of doing exercises
Old people should pay attention to their physical changes and exercise time when doing aerobics. Don't exercise before meals, and don't exercise immediately after meals. Exercise causes hypoglycemia, which is very harmful to the health of the elderly, but if you eat too much to exercise, it will also increase the burden on your stomach, which is very dangerous for the elderly with high blood pressure and heart disease. The exercise of calisthenics for the elderly should generally be carried out one to two hours after meals, and attention should also be paid to the intensity of exercise.