1, to avoid excessive steps.
Waving one's arms and striding like a meteor are considered by many people as a good sign of spirit. But when striding, it is often the thigh that drives the calf to throw out and the foot slams to the ground. Walking in this posture, the cushioning force of the sole of the foot becomes worse, which is easy to aggravate the knee joint injury. And your feet are too far away, and there is no motivation to move forward in front of you and your body. Walk every day, just use your most comfortable stride.
Don't stop suddenly after walking.
If you walk fast and suddenly stop, extra blood will be pumped into the leg muscles and heart, making you feel dizzy and overheated.
Better start slowly. You can warm up for 5 minutes first, which will increase the blood flow of leg muscles and warm the blood. Then I am exercising. Slow down at the end of the exercise.
Don't take too many things.
Don't take too many things in your hand when you walk. Too much weight may lead to shoulder and forearm injuries. But don't forget to bring water. Drink at least 1 glass of water every 30 minutes. If you find it troublesome to hold it by hand, you can put it in your pocket or use an insulated kettle rack to carry the water bottle.
4. Don't twist your ass too much.
Twist your ass too much when you walk. There is also a heavy foothold, which has caused a certain burden on the knees. When walking, your arms should swing greatly with the pace rhythm, 60~90 steps per minute.
5, avoid walking on tiptoe.
In fact, walking on tiptoe is to make the pace more graceful and consume more energy, but because tiptoe is too hard. It will make the knee press too hard on the calf because of the toe-to-toe force, which is easy to cause pain and sprain the ankle.
Walking for the elderly, the amount of exercise will not be great, and it also has a good health care effect. However, everything needs to pay attention to methods. The above is about the way that is not suitable for the elderly to walk. I hope everyone can learn from it, avoid such mistakes, and adopt the correct exercise method, which is the best way for health.
What is the best exercise for the elderly?
1, balance exercise
Balance exercise focuses on shaping leg muscles, which plays a key role in maintaining the independence of life and preventing falls for the elderly. It is suggested that the elderly should walk on their heels and toes, that is, put one foot in front of the other foot, touch the toes of the other foot with the heel, move forward 20 steps, and practice three times a day, three days a week.
2. Strength training
After the age of 40, people's muscle strength will be lost every year1%; After the age of 60, muscle strength will lose 1.5% every year. In order to prevent muscle atrophy, it is suggested that the elderly use light objects (dumbbells weighing 2.5 kg) to bend biceps or lift their arms 15~20 times and exercise for 2~3 days a week.
3. Flexibility exercises
Whether bending down to touch your toes or doing yoga can improve the flexibility of the elderly, 2~3 times a week.
4. Aerobic exercise
Aerobic exercise can increase the heart rate, help the elderly maintain a healthy weight and prevent cardiovascular diseases. It is recommended that the elderly do aerobic exercise three times a week for 20~30 minutes each time. Some housework activities (mowing the lawn, cleaning the room and gardening) can also be regarded as aerobic exercise.