(1) policy support
On June 30, 2020, at 65438, the State Sports General Administration issued the Notice on Vigorously Promoting Family Scientific Fitness Methods, requiring all localities to introduce simple, scientific and effective family fitness methods in light of actual conditions [2]. The national civil affairs department has now included "home-based care for the aged" into the trial and promotion implementation plan, that is, home sports and fitness will receive more and more national policy support and help in China.
(2) easy to realize
First of all, it is clear that family sports fitness here includes two parts: using family-owned sports facilities and using community public sports facilities for fitness activities. Obviously, it has the advantages of unlimited time, no (large or large) economic investment, free combination of teams, independent choice of content and arbitrary form, which makes it more convenient for the elderly at home to carry out physical fitness.
(C) conducive to persistence
The participation of family members and neighbors in family sports and fitness can play an unexpected supervisory role. "Restrain" the elderly to insist on physical exercise three times a week or more, each lasting for 30 minutes or more, and the intensity of each exercise reaches medium or above, that is, through "persistence", physical exercise can produce "curative effect" in strengthening physical fitness, improving immunity, relieving anxiety and maintaining mental health.
(4) The effect is obvious.
Home fitness has obvious conscious advantages. Most of the elderly at home choose their favorite fitness methods and means. If conditions permit, this kind of love will not only deviate from usefulness, but also be the motivation and guarantee of perseverance. Therefore, it is very natural to strengthen the pertinence and practicability of physical fitness and consolidate the material basis for achieving the expected goal of physical fitness.
(5) Implicit pull function
Whether it is a family or a community, the accumulated "demonstration" can affect the family or the surrounding neighbors more or less. From the initial "watching" the elderly's fitness, to occasionally "playing" to participate in fitness, to experience fitness with interest, and then to consciously join the fitness team, that is, the function and role of promoting the popularization of physical fitness are implied in the elderly's home fitness.
Second, the goal of family physical fitness for the elderly
(A) to maintain the body function, to prevent the function decline too fast.
Although physical exercise is not a panacea to keep the physical function of the elderly young and never decline, many research results prove that physical exercise (aerobic exercise) can keep the physical function of the elderly at a good level for a long time, and can delay and postpone the decline and aging of the physical function of the elderly. Therefore, the primary goal of family fitness for the elderly is to maintain physical function, delay functional decline and prevent functional decline too fast. Therefore, Tai Ji Chuan and Baduanjin can enhance myocardial oxygen consumption, improve flexibility, joint flexibility and limb strength; Jogging and brisk walking can promote blood circulation and metabolism, reduce the incidence of cardiovascular and cerebrovascular diseases, prevent osteoporosis and delay muscle atrophy; Swimming can improve oxygen intake, enhance cardiopulmonary function and overall coordination ability. These exercise and exercise prescriptions are widely welcomed and praised.
(b) Keep some indexes in the blood within the normal range.
With the increase of age, human tissues will naturally degenerate, age and weaken to varying degrees (until death), and the degeneration, aging and weakness of human tissues (until death) will naturally produce and appear changes in blood concentration, viscosity, aggregation and coagulation, that is, changes in some indicators. In other words, with the aging of the population, the risk of cardiovascular and cerebrovascular diseases is increasing. Therefore, preventing cardiovascular and cerebrovascular diseases is one of the important goals of family physical fitness for the elderly. Therefore, such as gateball, tennis, mountain climbing, swimming, fitness running, Tai Ji Chuan, Baduanjin, etc. are beneficial to maintain the normal values of blood indexes such as blood lipids, blood sugar, cardiac hemorheology, and reduce the high risk of blood-related diseases such as arteriosclerosis, cerebral thrombosis, myocardial infarction, coronary heart disease and various tumors, and are well received.
(3) improve the function of microcirculation system
Microcirculation is a life-sustaining activity system, which directly affects the functions of cells and tissues, just like other organ systems of the body. With the growth of age, with the degeneration of tissue morphology and the decline of function, dysfunction or dysfunction will appear and worsen. At present, although the theoretical and practical research on the influence of physique on the microcirculation system of the elderly in China is still in its infancy, it is not uncommon for physique to improve the microcirculation function of the elderly, let alone rare. Therefore, improving the function of microcirculation system is increasingly being included in the main goal of family physical fitness for the elderly. Tai Ji Chuan, Qigong, Walking, Aerobics and other sports and exercise prescriptions to improve microcirculation function are also getting more and more attention.
(4) improving immunity and resisting aging
This is the basic goal of physical fitness. In other words, whether at home or not, the elderly will focus on improving immunity and anti-aging, and pay close attention to it. According to the data, although the average life expectancy in China is constantly extending, there are also "happiness worries" of "short remaining years of health and long remaining years of diseases", that is, a considerable number of elderly people in China are accompanied by various diseases in their later years, including hypertension, diabetes, cataract, osteoporosis, joint pain, indigestion, deafness and deafness, and the older they are, the higher the prevalence rate is. Therefore, pantomime gymnastics, rubber band dancing, hiking, mountain climbing and other exercises and exercise prescriptions to maintain physical function are expanding among the elderly, and there are already a considerable number of practitioners. a38c 4759-205 f-4634-AD7C- 1 1 164 e5a 035 b
Third, the topic of family physical fitness for the elderly.
(1) guidance
Guidance is one of the first problems to be solved in fitness for the elderly at home. Being at home means a limited number of people and a relatively independent environment. In other words, the physical guidance for the elderly at home can only be "one-on-one" or "one-on-two". According to China's current home care policy and fitness guide, there is no official "free guidance for home fitness" plan. In the fitness market, this guidance belongs to the category of high consumption, that is, it needs certain economic strength as support. Therefore, although the elderly with good health, strong learning ability and computer operation can use the Internet to overcome and solve this problem through online video including offline face-to-face consultation and other methods and paths, those who do not have these "skills" have already had a "distance" from the society at home, and with the professional requirements of guidance, the opportunities they get are basically "cleared". Moreover, people's ability will decline with age, but the requirements for family sports and fitness guidance will increase. Therefore, with the promotion of the desire of healthy sports guidance for the elderly at home, especially the increase of demand groups, this has become one of the problems that must be solved.
(2) Conditions
Although family sports fitness is not limited to family sports fitness, it also includes the use of fitness venues and facilities near the family. However, with the growth of age, the natural function of the elderly deteriorates, the symptoms of chronic diseases worsen, and some functions decline, which will really turn home fitness into simple home fitness. According to the data, the living conditions of urban residents in China are not comfortable at present. Coupled with the "small houses" that are common in northern cities because of the weather, and the "small houses" that some families can only choose because of economic reasons, it may be difficult to make a special fitness venue available at home, even if only a treadmill or a fitness mat is put, let alone complete sets of equipment. Therefore, the elderly should solve the condition problem when exercising at home. Whether it is the design of family sports fitness equipment, family sports fitness mode or family sports fitness environment, we should fully consider the limitations of the family where we live and the needs of the elderly for the elderly.
(3) Special population
In China, if 10 is taken as an age group, the number of elderly people aged 70, 80 and 90 to 10 or above is increasing. The average life expectancy of China people has entered a period and stage of sustained growth. However, among people aged 70-80, 80-90 and 90-100, the proportion of patients with various diseases is also increasing. In particular, the growth rate of the number of light and moderate disabled people is basically the same as that of the group, and the growth rate in a few areas is even faster than that of the group. Therefore, these movements are inconvenient and need assistance, the body can't freely need help, some functions are obviously (gradually) declining, some functions are obviously (gradually) degraded and need to be maintained by exercise, and other elderly people can only stay at home for exercise and fitness, which will amplify the negative impact of unsatisfied needs and unanswered expansion requirements. Coupled with the continuous increase of the group itself, it may evolve into one of the bottlenecks that hinder the rapid development of home sports and fitness for the elderly. To this end, we must invest our strength and seriously study and solve it.