Six points of physical exercise for the elderly
1, moderate exercise
The elderly can choose appropriate exercise according to their physical condition and achieve reasonable exercise. It is advocated that aerobic exercise should be low intensity, continuous and regular, supplemented by static exercise and flexible exercise. The elderly can choose sports according to their endurance and physical condition, and the elderly with hypertension and coronary heart disease are not suitable for high-intensity exercise. And ensure regular and quantitative exercise every week, avoid excessive exercise when you are interested, and do not exercise when you don't want to move.
The exercise of the elderly can be gradually increased from less to more, for example, from three or four times a week, each time 10 to 15 minutes, to five or seven times a week, each time for 30 to 60 minutes. The intensity of exercise should not cause physical discomfort, or be determined according to the heart rate reached after exercise. The maximum heart rate of exercise should be 60-70% of its own limit heart rate, and patients with hypertension should not exceed 60%. The calculation of personal limit heart rate is: 220- age. At the same time, the elderly should pay special attention to sports protection to prevent accidents.
2. perseverance
Exercise must be persistent, which may be more important for elderly bodybuilders than young people. But unfortunately, due to reasons such as weak physique, poor physical fitness, weak willpower or pain, many elderly people often have some negative emotions when exercising, such as impatience, fear of hardship, fear of making a fool of themselves, and frustration because they can't reach the predetermined goal, which may make the exercise fail to achieve the predetermined fitness effect, or make the elderly bodybuilders give up halfway, or "fishing for three days and drying the net for two days". In view of this, experts ask fitness coaches to pay attention to the negative emotions they may have when making scientific fitness plans for the elderly.
Step 3 keep your weight
If the weight exceeds the normal standard, it will easily lead to premature aging of various organs. There are only two reliable ways to overcome obesity: first, the calories of food are limited, but the nutrients should be sufficient. It is advisable to eat more natural fruits and vegetables and less pasta and sweets; Second, active exercise mainly includes walking, running, swimming, skiing and cycling.
Step 4 enhance resistance
The stronger the body's resistance, the less it will get sick. The only way to exercise is to exercise the thermoregulation mechanism regularly all the year round, so it is advisable to go into battle lightly, using cold therapy, hot and cold showers, etc.
5. Strong bones
Strengthen the function of skeletal muscle tissue and joints. This rule is extremely important for all internal organs. Developed skeletal muscle can enhance the function of internal organs. The means to keep these organs in training state is to enhance the muscle function of hands, back, abdomen, chest, legs and neck through gymnastics and * * *, to help improve posture and make joints flexible.
6, body balance
Moderate exercise is equally important for the elderly. But no sport is suitable for anyone. The "balance" of physical exercise should include muscle stretching, weight training, elastic training and other aspects of exercise. As for how to match, it depends on personal circumstances, and one of the most important factors to consider is age.
Matters needing attention in physical exercise for the elderly
1. Regular physical examination can find diseases at an early stage, get treatment at an early stage, increase the chance of cure and reduce the difficulty of treatment. Even the elderly who are not sick can comprehensively evaluate their health status through physical examination and listen to the opinions of doctors, so as to guide their future life care and make their life more scientific and healthy.
Old people and people who are weak should also take part in sports. Traditionally, the elderly generally refer to people over 80 years old and weak, which often do more harm than good. However, the new concept of fitness advocates that the elderly and weak people should also take part in exercise as much as possible, because for them, sedentary or lying down for a long time means accelerating aging. Of course, they should try to choose sports with less side effects, such as walking instead of running and swimming instead of aerobic exercise.
3. The previous view is that the elderly are not suitable for weight-bearing training. In fact, moderate weight training has a positive effect on slowing down bone loss, preventing muscle atrophy and maintaining the normal function of various organs. Of course, the elderly should choose lightweight and safe weight training, such as lifting small sandbags, lifting small barbells, and pulling light spring belts. And it should not be too long at a time to avoid possible injuries.
4. Pay attention to sports that contribute to cardiovascular health, such as swimming, jogging, walking and cycling. Experts believe that since cardiovascular disease has become the "first killer" threatening the elderly, it is particularly important for the elderly to consciously exercise the cardiovascular system. In order to ensure effective cardiovascular exercise, experts suggest that qualified elderly people should do different types of exercise for 30-60 minutes 3-5 times a week, with intensity ranging from mild to mild and intense, that is, increase their heart rate by 40%-85%. Of course, older people or people with poor health can do it for 20 to 30 minutes at a time, and the effect of exercise is worse.
5. The digestive function of the elderly is reduced, and the cardiovascular system and other organs have changed to varying degrees. Therefore, for the elderly, it is necessary to have a moderate diet, pay attention to low fat, low salt and less sugar, match the thickness of the diet, increase the intake of starch and dietary fiber in food, eat more foods rich in vitamins, and eat less cold and fried. This is conducive to controlling blood lipids and lowering blood pressure. At the same time, we should also control our food intake and weight according to our own exercise and chronic diseases. The calculation method of body mass index is: weight kg/ square meter height. The normal value of the index is 20-22. If it is greater than 25, it is overweight and there is a risk of chronic diseases. In addition, men's waist circumference is greater than 102 cm, and women's waist circumference is greater than 88 cm, which belongs to abdominal obesity and needs to be controlled. It should be noted that the elderly should not lose weight too fast, and it is appropriate to lose weight within 1 kg per week.
6, healthy living should learn to control the stress of life, mental stress will make the body in a state of tension, leading to faster heartbeat and higher blood pressure, which will have adverse effects on the body. Old people usually try to be emotionally stable, don't be overly excited, try not to be angry or depressed. They should take the initiative to create happy scenes and laugh. Vent in time to prevent stagnation of liver qi.
7. Promote the growth intensity of respiratory organs and abandon harmful habits such as smoking and drinking. Most of its purposes are to improve the blood supply system and the functions of other brain organs, and also to enhance the immune system.
8. Some people are born timid, shy, blushing and shy. These people should take part in swimming, skating and other special events, because these exercise events require people to constantly overcome their timidity and overcome difficulties and obstacles with courage and fearlessness.
9. Some people are withdrawn, introverted, unsociable, not good at communicating with others and lack competitiveness. Especially when people are old, some people who are not withdrawn have become withdrawn. These people should choose more team sports and exercise with a group of old partners. In collective exercise, they can enhance their vitality and cooperative spirit, and change their personality appropriately.
10, some people are suspicious, lack trust in others, and are indecisive in handling things. It is recommended to choose table tennis, tennis, badminton and other exercise items. These events require athletes to be cool-headed, quick-thinking, accurate and decisive. Long-term exercise will help people get out of suspicious thinking mode.
1 1. Some old people become more and more vain as they get older, and try to be brave when things go wrong. These people can try more difficult or complicated sports, run a marathon or find a better opponent to play chess, table tennis or badminton, and constantly remind themselves not to be proud.
12. For people with a bad temper, they are not calm, impulsive and impatient. It is suggested that people with bad temper can choose to play chess, Tai Ji Chuan, qigong, walking and swimming. This kind of activity is mostly static and autonomous, which will not bring too much emotional fluctuation, and will help to regulate nerve function and enhance self-control ability.
Sports suitable for the elderly
1. Special sports: drumming, shouting and hissing.
It is suitable for the elderly to play drums when they are depressed or have poor spleen and stomach function. However, patients with hypertension and heart disease need to control their emotions, and the intense drums may sting their emotions and easily induce cardiovascular and cerebrovascular diseases. Playing drums for a long time may cause hearing damage, and it will also make you fidgety and cause insomnia. In the park, we often see some old people shouting, which is called "tiger ear-biting skill". You can practice when you are depressed, which helps to relieve depression and expand your vital capacity.
2. Warm-up exercises for singing and dancing: disco dancing, folk dancing and yangko.
This kind of action should not be too big, jump and rest if necessary. Bungee jumping, yangko and disco dancing for the elderly are all physical exercises, with a large amount of joint activity. If you have osteoporosis and the ligaments are hard, it is not suitable for this activity, so as not to aggravate joint strain. Before performing activities such as yangko and disco dancing for the elderly, you can do some soothing activities such as playing Tai Ji Chuan to make the joints move first and reduce the damage to the bones.
3. Soft sports: Tai Ji Chuan, soft ball.
Tai Ji Chuan is a traditional exercise method in China, and its benefits are self-evident. There are many routine performances and tricks in softball, and the elderly can adjust the amount of exercise and play according to their own physique. Long-term exercise can achieve the health care effects of strengthening the body, relieving pain and prolonging life, especially for arthropathy and scapulohumeral periarthritis.
4. Indoor sports: chess, calligraphy and painting.
Calligraphy and painting can not only cultivate sentiment, but also be a fitness activity. Old people's hands and brains are not as flexible as when they were young. Painting and calligraphy can not only exercise hands, but also exercise the brain and enhance memory. In particular, the elderly practice calligraphy, concentrate on it at ordinary times, forget a lot of troubles, can nourish the heart and nourish the nature, and help prolong life.
5. Physical exercise: running and swimming.
Running and swimming are exercises to increase physical training, which are suitable for the elderly under 55 who are healthy and have no serious organic diseases. If you have high blood pressure, cardiovascular and cerebrovascular diseases, it is not suitable for this kind of exercise.