Program goal: According to one's own health status and hobbies, formulate exercise measures for functional degradation, focusing on safe and peaceful exercise.
Optimum activity:120min/day. It's better for the elderly to move slowly, so the activity time should be longer.
Best activity place: near the grave, in the quiet Woods.
Stepl: the basic principle of 6000 walking to change the life of the elderly;
Before walking, you must fully relax your legs and do leg press exercises. Then start walking slowly. After warming up for about 3 minutes, slightly increase the pace frequency, so that the stride can be slightly larger than at the beginning, consciously keep moving forward and continue walking. Before the end of the walk, you can gradually reduce the pace frequency. When you get home, you can exercise your knees at home and fully stretch and relax.
Fun walking method:
Walking cultivates a sense of direction. That is, keep changing directions and walk for about 10 minutes, and walk more than 5 meters in each direction. At the same time, the elderly should swing their arms back and forth at the right pace. When the old man walks sideways, his feet can still walk alternately.
Walking cultivates the ability of balance. The distance is 5 meters, walk for 5 minutes, and spread your arms left and right. When you feel balanced, walk slowly.
Quantitative walking. This way of walking is very simple, that is, according to the intensity of exercise you need, set a certain distance, speed, slope, rest times and time.
Elderly friends over 60 can specify the pulse 1 10 times/minute, and walk for 30-60 minutes each time, which has a good effect on reducing abdominal fat, lowering blood pressure, and improving the body's light pleasure and hearing.
Step 2: 6000 steps can also go like this. After aging, the joints and bones of the elderly are relatively fragile, so the chances of injury are also great. Therefore, activities without danger are the best activities. Therefore, we suggest the elderly to carry out those ancient oriental sports, such as Tai Chi, Qigong and fishing. It can not only help the elderly to cultivate their self-cultivation, but also exercise their body and mind in these sports, which is of great benefit to the coordination of the elderly.
Gateball Old people can also play gateball, which is also a good activity and is conducive to communication with other old friends.
Table tennis. When the weather is cold in winter, it is best for elderly friends not to sit at home for a long time, but to increase some aerobic exercise with moderate exercise, such as playing table tennis twice a week, which can not only coordinate the balance of eyes and hands, but also keep warm, killing two birds with one stone.
Tai Chi Chuan. Tai Ji Chuan is calm, gentle and even, opening and closing in an orderly way, combining rigidity with softness, moving like "flowing water, continuous" and still like a mirror lake without ripples. This kind of action is natural and elegant, and you can experience the rhythm of music, the connotation of philosophy, the beautiful shape and the artistic conception of poetry. In the advanced enjoyment, let the disease disappear and make the body and mind healthy.