The basic characteristics of fitness methods should be: easy to learn, not too much exercise, not too intense, not too bent over, with health care function. Harmless to the elderly.

Several fitness exercises suitable for the elderly

Walking and climbing stairs: There is a saying in China: Old legs lead to old age. Legs are an important pillar of the whole body. When people get old, osteoporosis comes quietly and bones become fragile. Moreover, not only the heart and lung function of the elderly is weakened, but also the muscles are gradually relaxed, and the elasticity and contractility are reduced. Therefore, many elderly people walk slowly and with difficulty, showing their unique gait. Therefore, whether their legs and feet are flexible has become one of the important indicators to measure whether a person is aging. In order to delay aging, the elderly should walk as much as possible, exercise leg and back muscles, improve blood circulation of muscles and bones, and reduce the occurrence of osteoporosis; At the same time, walking can also exercise the functions of the respiratory and circulatory systems.

Older people with good physical conditions can climb stairs to exercise, but attention should be paid to: (l) combining work and rest. After boarding the l-2 floor, take a short rest at the stairs, and then continue to climb after the heartbeat and breathing are stable; (2) When climbing the stairs, do what you can, and avoid being too fast or overworked; (3) Pay attention to safety. Foot to eye, down-to-earth, not distracted, so as to avoid accidents.

Tai Ji Chuan: Tai Ji Chuan is a very popular sport for the elderly. It is gentle, simple and easy to master. Its dynamic and static combination, dynamic and static combination, combination of rigidity and softness, and combination of reality and reality. Playing Tai Ji Chuan regularly can strengthen bones and muscles, strengthen joints, replenish qi and nourish heart, dredge meridians and promote blood circulation, and has an auxiliary treatment effect on chronic diseases of many systems. Regular practice can get rid of illness and strengthen the body. Play fitness balls: Fitness balls are pecans, ivory, jade or stainless steel. When the elderly are walking in the street or chatting in the cool, they practice fitness balls with one hand or even both hands, which is natural and unrestrained and leisurely, which can be called a scene.

The following are some precautions for the elderly to keep fit:

Physical examination should be carried out before exercise. Physiologists' autopsies of sudden death during exercise show that most of them have potential diseases. Therefore, the elderly should get the doctor's consent before exercising and have the necessary physical examination to prevent accidents.

Generally, you run at a speed of 120 ~ 130 meters per minute, so that you can talk to your companions while running without blushing. What is the heart rate per minute immediately after running? 170 minus age? Suitable.

The distance must be appropriate. We should do it step by step and according to our abilities, starting with running dozens or hundreds of meters. After adaptation, you can gradually increase your physical fitness to jog for one or two kilometers.

Pay attention to mood, sleep and appetite. These are safety valves to master the correct movement. If the load is appropriate, you will feel happy, feel comfortable, have a good appetite and sleep normally after exercise. However, if you feel uncomfortable during exercise, have poor appetite and sleep after exercise, it may be that you have too much activity, so you should immediately reduce the number of activities and the amount of activities.

Excessive activity and incorrect methods to prevent joint pain can lead to some joint injuries. On the one hand, the prevention method is not to exercise excessively, on the other hand, it is necessary to master the correct posture, all kinds of movements should be slow, operate according to the essentials, and pay attention to knee joint warmth in autumn and winter.

Breathing should be smooth, natural breathing and movements should be combined, rhythmic and natural. If you find it difficult to breathe, you should stop moving and have a check.

Always pay attention to danger signs, such as chest discomfort, pain and dyspnea, dizziness and tachycardia. Stop activities, check with a doctor, and don't force activities to prevent accidents.

Pay attention to the choice of venue. It is best to exercise on the flat grass, playground or park green belt, or choose those venues with fewer vehicles and pedestrians. When exercising near the road, you must pay close attention to safety.

Related reading? Nine fitness methods suitable for the elderly

1, take a walk

Walking in parks or other places with good environment can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and won't put too much pressure on the joints.

Step 2 ride a bike

If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.

Step 3 play basketball

People who like team sports can't resist the temptation of basketball. The upper and lower limbs are exercised, and the hand-eye coordination ability will be improved.

Step 4 jog

If you like to exercise alone, jogging is a good choice. However, I suggest that it is best to exercise with your partner, because there are more emergencies for the elderly. If many people exercise together, one person can ask for help in time in case of emergency.

5. Medical exercises

This set of movements is also very suitable, and it is a full-body exercise, which can also be done in the living room and balcony. Xinhua Bookstore also sells coaching discs and performance discs. It is not difficult to learn, but it takes a long time, about 50 to 60 minutes. It is not easy to remember 50 to 60 moves. You have to put the disc on and start playing music. This set of movements is really good for your health, and you can do it freely, but it lasts too long.

6.tai chi softball

With a racket that is a bit like a tennis racket, Tai Chi ball can be played anywhere. Playing before going to bed helps you sleep. They are sold in sporting goods stores, and a pair is left and right in 30 yuan. This sport is very convenient to do, both in the office and at home. There are coaches' CDs in the bookstore.

7. Square dance

Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make old people love music and show their enthusiasm for life again.

Step 8 walk backwards

Don't underestimate retrogression. When a person goes backwards, his body leans backwards and the pressure on his waist is also backward. It is very good for the elderly with symptoms such as lumbar disc herniation, which is helpful to relieve the compression of lumbar vertebrae. After the retrogression is completed, they can have a good sleep.

9. Tai Ji Chuan

There are many sects and moves in Tai Ji Chuan, such as the simple 24-style, which is relatively the easiest to learn, but the styles of each sect are different, but basically there is little difference. You can buy coaching discs in Xinhua Bookstore, and you can put them in the living room and balcony for five or six minutes at a time. I think it is very suitable for beginners. Of course, there are 44 types, 88 types and so on. You can study further after learning the basics.