1. Walking is the simplest and safest exercise to strengthen the body and help sleep.
When a person's body temperature rises while walking, his brain will get a signal to lower his body temperature. Once the temperature drops, he will relax and let people fall asleep quickly.
But there is also a time limit. It is not advisable to get too close to bedtime. It is best to take a walk three hours before going to bed, and don't take a walk immediately after eating, so it is best to control the meal time before seven o'clock. Walking at this time is conducive to promoting blood circulation throughout the body and relieving mood.
2. Tai Chi improves sleep problems
When practicing Tai Ji Chuan, the practitioners are required to ensure that their thoughts are concentrated and their movements are soft, slow, round and coherent. This requirement can make the body and mind relax and rest at the same time, and at the same time has a good regulatory effect on the cerebral cortex and autonomic nervous system, so it has a therapeutic effect on insomnia and dreaminess.
3. Pilates Fitness Method
Do pilates and have a good sleep. A study by Apara Cheshire State University found that practicing Pilates helps to relax and improve sleep. Arisi Ugaro, a pilates expert in new york, suggested that practicing three times a week, each time 1 hour, can significantly improve sleep.
Extended data
Matters needing attention in helping the elderly sleep through exercise
1, exercise regularly on time
Proper regular exercise habits are helpful to sleep, but it is best to finish it before 5 pm.
2, pay attention to keep warm
Sleep channel reminds old friends not to take off their coats immediately after exercise, and try to avoid the stimulation of cold air to the elderly. At this time, elderly friends can rub their hands and press up and down, especially in Zusanli and Yongquan. Pressing at the waist for a while will make the exercise better.
3. Don't do strenuous exercise.
Middle-aged and elderly people with good physical strength should combine aerobic exercise with anaerobic exercise at night. Outdoor sports, the elderly mainly in the evening for mild aerobic exercise, such as jogging, ballroom dancing, aerobics, etc. , promoting digestion and accelerating blood circulation, the time is about 1 hour. Don't do strenuous exercise.
People's Network-Walking, Tai Chi and Sleeping help the elderly to improve their sleep by doing aerobic exercise.
People's Network-Pilates helps to improve the quality of sleep. All five kinds of exercises are better than psychotherapy.