Sports suitable for the elderly
Walking:
It is the simplest and safest exercise for the elderly. If you exercise properly, the effect can be the same as jogging. Physiological and medical research shows that walking can promote metabolism in the body, such as walking for 2 minutes 100 meters and walking slowly 1. After 5-2 hours, the metabolic rate can be increased by 48%; Walking can also regulate the function of nervous system, relieve vasospasm and relax vascular smooth muscle.
Jogging:
It is also one of the exercises suitable for the elderly. Medical research has proved that the maximum oxygen uptake of 40-8 1 year long-distance runners is higher than that of ordinary middle-aged and elderly people.
Tai Ji Chuan:
It has the reputation of "fitness treasure for the elderly". Very suitable for the physiological characteristics of the elderly. Safe and effective exercise plan. It is especially suitable for the elderly with weak constitution and chronic diseases. Tai Ji Chuan can improve heart and lung health. Prevent chronic diseases such as hypertension, arteriosclerosis and emphysema; It can also promote digestion and absorption function and accelerate metabolic process. At the same time, it also has a good effect on maintaining the function of bones, joints and muscles in the elderly.
Physical examination and medical examination show that the elderly who often practice Tai Ji Chuan have low blood pressure, good digestive function, good spinal flexibility and low total incidence of osteoporosis. In addition, Dajiquan can also regulate the function of nervous system and improve general health.
Health gymnastics: such as practicing eighteen methods, lowering blood pressure and relaxing exercises, eliminating diseases and prolonging life. , strong pertinence and good practical effect.
Sports suitable for the elderly
1. Aerobic exercise
Aerobic exercise is a rhythmic exercise with warm-up function. There are many aerobic exercises suitable for the elderly, such as brisk walking, jogging and dancing. , can keep fit.
These exercises can strengthen breathing exercise, provide more oxygen for the body, promote blood circulation, lower blood pressure, reduce palpitations, and help cultivate a healthy mentality.
Among them, focus on doing two aerobic exercises:
(1) Take a walk
As the primary stage of physical exercise, walking is the best way for the elderly to choose physical exercise. Walking every morning and evening can keep people healthy.
The elderly can make a walking plan according to their own situation and choose the walking speed and distance that suits them. This will help to burn excess fat in the body, make the body more flexible and even improve people's mental outlook.
(2) Swimming
Swimming is another exercise that can treat many kinds of senile diseases. It also has the functions of relieving stress, relieving muscle pain and promoting health.
2. Body flexibility exercises
With the increase of the age of the elderly, the muscles will become tight and the range of exercise will gradually decrease. Therefore, physical flexibility exercises are helpful for the elderly to increase the range of exercise, maintain good physical flexibility and relax their mentality.
(1) stretching
Stretch your muscles slowly. And keep breathing normally while doing each movement, while focusing on stretching. This will help the elderly to relax.
(2) Tai Ji Chuan
Tai Ji Chuan is a traditional sport in China. It exercises through some complete sets of movements and rhythmic breathing.
After a period of practice, Tai Ji Chuan can effectively improve the cardiopulmonary function, exercise the flexibility and coordination of the body, and relieve osteoporosis and physical pain; Moreover, many people feel inner peace, anxiety and uneasiness during the practice, which is beneficial to mental health.
3. Lightweight weightlifting exercises
Old people can try lighter dumbbells to do some lightweight weightlifting exercises. This helps to increase vitality and promote metabolism.
4. Endurance training
Some endurance sports, such as cycling, climbing stairs, walking and swimming, can improve the endurance of the elderly. They can also gradually extend their exercise time with the improvement of endurance.
It should be reminded that when the elderly are doing endurance exercise, the amount of exercise should gradually increase slowly, and don't exercise too much at once.