2。 Jogging-jogging, also known as fitness running, as a means of keeping fit, as a magic weapon to gain wisdom, keep fit and stay young forever, as a means of preventing and treating diseases in modern life, has become popular all over the world and has been chosen by more and more people. Jogging is good for exercising heart and lung function. It can enhance and improve the pumping function of the heart, improve the excitability of the myocardium, enhance the contractility of the heart, slow down the heartbeat, increase the cardiac output, dilate the coronary artery, promote the collateral circulation of the coronary artery, increase the blood flow of the coronary artery, improve the myocardial nutrition, prevent or reduce the attack of angina pectoris, and have a good effect on preventing and treating coronary heart disease; It can improve the function of cerebral cortex, adjust the relationship between cortex and viscera, improve the coordination of various system organs, adjust the contraction and relaxation function of blood vessels, increase the elasticity of blood vessels, and be beneficial to the stability of blood pressure. Patients with hypertension can promote the gradual decline of blood pressure. The amount of oxygen inhaled during jogging is 8 times more than that during meditation, which can obviously increase vital capacity, make alveoli fully active, effectively prevent the elasticity of lung tissue from decreasing, and improve and improve lung function. Jogging can reduce weight, improve fat metabolism, reduce the contents of triglycerides and cholesterol in blood, and promote the gradual decline of cholesterol deposited on the arterial wall, so it is of great benefit to prevent and treat hyperlipidemia, obesity, coronary heart disease, arteriosclerosis, hypertension and other diseases. Fitness running is generally divided into three stages: warm-up, jogging and relaxation. At the beginning, warm up properly, move your limbs slowly, relax your whole body muscles, and adapt your heartbeat and breathing to the needs of exercise, usually for 2-3 minutes; When running, walk briskly, swing your arms naturally, inhale through your nose and exhale through your mouth. Take a deep breath and breathe slowly and rhythmically. Inhale every 2-3 steps 1 time, and exhale after 2-3 steps 1 time. The speed of fitness running is from120m to130m per minute, so you won't feel uncomfortable. You can jog for 5- 10 minutes for the first exercise, and increase it to 15-20 minutes after getting used to it. It is best to keep exercising 1 time every day, and those who have difficulties should exercise at least three times a week, gradually increasing to 30-40 minutes each time. It is not advisable to stop immediately after jogging, but to walk slowly or do some relaxation activities in situ and gradually restore the quiet state. For those who have poor health or lack of exercise before, you can take the way of walking and running alternately, gradually adapt and then invade and run all the time. The distance of running is from near to far, the speed is from slow to fast, and the whole body feels comfortable. In case of rain, snow, windy weather or other reasons, you can run and exercise indoors.
3。 Tai Ji Chuan-Tai Ji Chuan is a traditional fitness program in China, which has the effects of fitness and longevity, and has a good effect on the prevention and treatment of chronic diseases. First of all, when playing Tai Ji Chuan, pay attention, and pay close attention. Turn your eyes with your hands, change your steps with you, the movements are smooth, coherent, stable and harmonious, and keep quiet while moving, which is conducive to brain rest; Secondly, it helps to delay the decline of muscle strength and maintain and improve the flexibility of joint movement; Third, Tai Ji Chuan moves slowly and softly, combining rigidity with softness, and muscles contract and contract rhythmically, which plays a unique role in regulating the functions of cerebral cortex and autonomic nervous system; Fourth, it can treat various chronic diseases such as hypertension, neurasthenia, ulcer, tuberculosis, hepatitis recovery, osteoarthropathy and so on. It has the effect of eliminating diseases and prolonging life. There are many schools in Taiji Chuan. Beginners had better practice "Simplified Tai Ji Chuan" published by the State Sports Commission, which is easy to learn and has a good effect. Boxing practice should be conducted outdoors or indoors with flat ground, quiet environment and fresh air. It is best to exercise in the morning or evening. Practicing boxing in the morning can make all organs of the body move and prepare for work and life activities. Practicing boxing at night helps to eliminate fatigue. Before practicing boxing, you should be prepared, adjust your breathing when playing Tai Ji Chuan, and keep your breathing steady for a long time, which is beneficial to exercise your breathing muscles and increase your appetite. You can adjust the time, frequency, shelf height and moving speed according to your physical strength. It is best to practice 1 time every morning and evening, each time 10- 15 minutes.
4。 Qigong-Qigong is one of the unique ways to keep fit in the treasure house of traditional medicine. Qigong means "practicing one breath inside", and the so-called "qi" means that the air people breathe accumulates the internal "vitality" of the human body. Traditional Chinese medicine believes that vitality is an important factor in maintaining health and preventing diseases. Qigong is to exercise the internal vitality of the human body, and adjust the internal energy of the body by adjusting the posture, breathing and spirit, so as to enhance physical fitness, improve the ability of disease prevention and disease resistance, and achieve the purpose of getting rid of diseases and strengthening the body. Chinese medicine believes that Qigong has the functions of balancing yin and yang, harmonizing qi and blood, dredging meridians and coordinating viscera. Modern medicine has proved that qigong exercise has a good effect on breathing, digestion, circulation, nerve and endocrine functions. Qigong can regulate the functions of cerebral cortex and autonomic nervous system; Reduce the consumption of body energy and increase energy reserves; Through abdominal breathing, the diaphragm moves up and down rhythmically, which plays a massage role on the abdominal organs and is beneficial to the digestion and absorption of food by the gastrointestinal tract. Therefore, Qigong can improve health, delay aging and prolong life. Practice has proved that Qigong has a good preventive and therapeutic effect on hypertension, neurasthenia, gastrointestinal diseases, diabetes, coronary heart disease, chronic bronchitis and other diseases. Pay attention to the following points when doing qigong exercise: ① Stop all activities before 10- 15 minutes, empty your urine and get ready for practice. (2) When practicing, you should be calm, relax your muscles, be calm and natural, combine static and dynamic, practice and maintain at the same time, and rely on each other step by step. (3) get rid of distractions and focus on a certain point, such as staying in the abdomen. Whether you can concentrate your thoughts is the key to success or failure in practice. (4) regulating breathing, so as to achieve the unity of God and God. ⑤ Practice should be easy to difficult. Don't rush for success, step by step, persevere, and you will see results over time. The practice time is generally 20-30 minutes, L times every morning and evening. ⑦ Don't practice on an empty stomach and immediately after meals. ⑧ If you have any discomfort such as headache, dizziness, chest tightness and poor breathing during the practice, you should find out the reasons and correct them. If the symptoms continue to worsen, you should temporarily stop practicing.
5。 Ball sports-Ball sports include fitness ball, table tennis, badminton, tennis, billiards, gateball and golf, which can be selected according to personal interests.
Fitness ball is an interesting recreational equipment sport. Fitness ball evolved from hickory, and the ancients put hickory in their hands to keep fit. At present, there are hollow iron balls, stone balls and jade balls, all of which have different models. When exercising, hold two fitness balls and rotate rhythmically clockwise or counterclockwise. You can practice for more than 10 minutes at a time and several times a day. Fitness ball is mainly to enhance the toughness, flexibility and coordination of fingers and wrist joints, which can enhance the strength of fingers, palms and wrist joints, and is conducive to preventing hand shake and wrist joint stiffness. The fitness ball stimulates the acupoints of the palm, which can reflect the function of the central nervous system, strengthen the brain, improve intelligence and eliminate fatigue. At the same time, it also has the effects of relaxing meridians, promoting blood circulation, strengthening tendons and bones, and strengthening internal organs.
Table tennis can strengthen the muscles of limbs, waist, back and chest, improve the tolerance of the body, effectively enhance the visceral function and delay aging.
Badminton sports equipment is simple, easy to carry and master, and can be used indoors and outdoors. Badminton can strengthen the muscles of back, abdomen and limbs, improve the excitability of cerebral cortex and the flexibility and coordination of cerebellum, and has the function of educating and strengthening the brain. Tennis can achieve the same exercise effect as badminton. It exercises more than badminton and needs a tennis court or a bigger open space to exercise.
Gateball is very competitive, with short competition time and little exercise, which is very interesting. Gateball can strengthen the muscle strength of the back and limbs, and has the function of strengthening the brain.
Billiards is a kind of fitness project that integrates intelligence and physical strength, sports and entertainment. Through the movement of the brain, eyes, hands and feet, we can achieve the purpose of keeping fit.
Golf is an elegant outdoor sport. By hitting the ball into the hole with a stick and walking on the uneven ground when hitting the ball, you can exercise your back muscles. However, due to the limitations of sports venues and economic conditions, this sport cannot be widely carried out at present.
(6) Dance: Dance is a combination of dance and music, and it is also a suitable physical exercise. You can dance ballroom dancing and dance in cheerful melodious music melody, which will make people feel happy and relaxed, especially the disco dancing is elegant, chic, relaxed and lively.
Choose according to your time, place and conditions! ! Don't worry, don't worry, let dad exercise step by step, you must insist! !
Defendant: drunk and floating-juvenile level 8- 10 18:50.
Although it cannot be called old age, we should regard it as old age.
Physical exercise is good for the elderly. However, the elderly should do what they can, take part in physical exercise, abide by the principles of physical exercise, maintain good thoughts and emotions, and avoid excessive mental stress and overload exercise.
In recent years,
More and more elderly people like physical exercise. Although most people's exercise intensity is relatively low, the incorrect exercise mode will still lead to many diseases, especially soft tissue injuries. Due to the rapid degeneration of soft tissues in old age, it is not easy to recover after injury. In addition to choosing projects with less load, the elderly should also do what they can and persevere, and at the same time follow the five guiding principles of sports for the elderly issued by the World Health Organization:
First of all, we should pay special 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, 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.
Second, we should pay attention to weight training. The previous view was that the elderly were not suitable for weight 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.
Third, pay attention to maintaining the "balance" of physical exercise. 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.
Old people and people who are weak should also take part in sports. The traditional concept holds that the elderly (generally over 80 years old) and the physically weak people often do more harm than good, but the new concept of fitness advocates that the elderly and the physically 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.
Fifth, pay attention to the psychological factors related to sports. Exercise must be persistent, which may be more important for elderly bodybuilders than young people. Unfortunately, due to physical weakness, poor physical fitness, weak willpower or pain, many elderly people often have some negative emotions (such as impatience, fear of suffering, fear of making a fool of themselves, and frustration due to failure to achieve the predetermined goals). ), it 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.
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First, drink water first in the morning exercise: after a night's sleep, people have already distributed some water from the skin and respiratory organs, and the formation of urine makes the body lack water accordingly. If you don't drink some water before morning exercise, physical exercise will accelerate the breathing rhythm, expand the pores of the skin and enhance the secretion of sweat glands, causing explicit or implicit sweating and aggravating the water shortage of the human body. Therefore, drinking water before morning exercise is beneficial to physical and mental health. Drink a glass of cold (warm) boiled water, light salt water or honey water.
Second, the elderly should focus on "training": exhibition games can be held when physical conditions permit, but the exercise load should not be too large, and comprehensive medical supervision should be provided. Don't ignore the physiological and psychological characteristics of old age, be competitive and act rashly. Struggle will lead to dramatic changes in emotional excitement, psychological tension, blood circulation, respiration and endocrine of the elderly. It is easy to cause accidents.
Third, we should avoid rapid and strenuous exercise, such as jumping, handstanding, tumbling and sprinting, which may easily damage the bones and muscles of the elderly and even cause accidents. Comrades who like to exercise by cycling should do "five noes" when going out: the halter should not be too flexible, the brakes should not be too loose, the cushion should not be too high, the speed should not be too fast, and the turn should not be too urgent to cope with unexpected situations.
Fourth, pay attention to the "three bogeys" after exercise: that is, a bogey suddenly cools down (cold water bath, etc.). ), which will cause physiological disorders, leading to nervous system disorders and diseases; Second, avoid drinking too much, which will add a heavy burden to the digestive system, circulatory system, excretory system, especially cardiovascular system, and will cause cramps and spasms; Avoid hanging clothes at body temperature, it is easy to catch cold, which will cause diseases of respiratory tract and digestive tract, such as colds, asthma, diarrhea, etc., and it is not hygienic.
Five, the following circumstances should be suspended:
(1) Elevated body temperature, such as common cold and acute tonsillitis.
(2) Acute attack of various visceral diseases.
(3) A certain part of the patient's body is prone to bleeding.
(4) those who have not recovered from motor organ trauma (except those with functional recovery).
(5) those who have not recovered from various infectious diseases.
(6) The metabolism and function of various organs in the body are enhanced, and the flexibility and balance of nerves are improved in the elderly who usually exercise regularly. Once you stop exercising suddenly, you may have adverse psychological and physiological reactions such as irritability or general discomfort, which is called "sports addiction" in "sports medicine". Some people who need to stop exercising because of special circumstances should also gradually reduce their daily exercise to prevent the occurrence of adverse psychological reactions.
In short, middle-aged and elderly people should do what they can in terms of health and fitness, enough is enough, adjust measures to local conditions, pay attention to hygiene and persevere.
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According to the physiological characteristics of the elderly. Exercise suitable for the elderly is based on the principle of slow and gentle movements, which can make the whole body move. The amount of activity is easy to adjust and master, and it is also easy to learn. Here are a few exercises 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 sports 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". It is a safe and effective exercise program that is very suitable for the physiological characteristics of the elderly, especially for the elderly with weak constitution and chronic diseases. Practicing Tai Ji Chuan can improve heart and lung health and 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.
Fitness Qigong is a fitness method to exercise vitality and enhance physical fitness. On the one hand, practicing Qigong can regulate the excitation and inhibition function of nerve cells, turn some stubborn pathological excitation lesions into inhibition and promote rehabilitation; On the other hand, by controlling and regulating breathing, it can promote digestion and absorption and relax blood vessels, which has a good effect on fitness and disease prevention.
References:
People's railway newspaper, starry sky online
Responder: ZZZZ, the exclusive master of the five mountains-national security master, 15 level 8-10/9:11.
Fitness ball is an interesting recreational equipment sport. Fitness ball evolved from hickory, and the ancients put hickory in their hands to keep fit. At present, there are hollow iron balls, stone balls and jade balls, all of which have different models. When exercising, hold two fitness balls and rotate rhythmically clockwise or counterclockwise. You can practice for more than 10 minutes at a time and several times a day. Fitness ball is mainly to enhance the toughness, flexibility and coordination of fingers and wrist joints, which can enhance the strength of fingers, palms and wrist joints, and is conducive to preventing hand shake and wrist joint stiffness. Stimulating palm acupoints with fitness balls can reflect the function of central nervous system, strengthen brain and improve intelligence, and eliminate fatigue. At the same time, it also has the effects of relaxing meridians, promoting blood circulation, strengthening tendons and bones, and strengthening internal organs.
First, drink water first in the morning exercise: after a night's sleep, people have already distributed some water from the skin and respiratory organs, and the formation of urine makes the body lack water accordingly. If you don't drink some water before morning exercise, physical exercise will accelerate the breathing rhythm, expand the pores of the skin and enhance the secretion of sweat glands, causing explicit or implicit sweating and aggravating the water shortage of the human body. Therefore, drinking water before morning exercise is beneficial to physical and mental health. Drink a glass of cold (warm) boiled water, light salt water or honey water.
Second, the elderly should focus on "training": exhibition games can be held when physical conditions permit, but the exercise load should not be too large, and comprehensive medical supervision should be provided. Don't ignore the physiological and psychological characteristics of old age, be competitive and act rashly. Struggle will lead to dramatic changes in emotional excitement, psychological tension, blood circulation, respiration and endocrine of the elderly. It is easy to cause accidents.
Third, we should avoid rapid and strenuous exercise, such as jumping, handstanding, tumbling and sprinting, which may easily damage the bones and muscles of the elderly and even cause accidents. Comrades who like to exercise by cycling should do "five noes" when going out: the halter should not be too flexible, the brakes should not be too loose, the cushion should not be too high, the speed should not be too fast, and the turn should not be too urgent to cope with unexpected situations.
Fourth, pay attention to the "three bogeys" after exercise: that is, a bogey suddenly cools down (cold water bath, etc.). ), which will cause physiological disorders, leading to nervous system disorders and diseases; Second, avoid drinking too much, which will add a heavy burden to the digestive system, circulatory system, excretory system, especially cardiovascular system, and will cause cramps and spasms; Avoid hanging clothes at body temperature, it is easy to catch cold, which will cause diseases of respiratory tract and digestive tract, such as colds, asthma, diarrhea, etc., and it is not hygienic.
Adjust the rules of life, go to bed early and get up early, improve diet and eat less greasy and spicy food.
50 years old is not old, you can run in the morning. You can also do school aerobics, drink less, smoke less, and it is best not to quit. You can go swimming during the holidays.
Don't do anything too laborious. Mood is also important. Play chess, poker and talk about different places with her. It will get better gradually.
The most important thing is to improve his working environment ... hehe!