1. Ordinary walking: slow 60-70 steps/minute, moderate 80-90 steps/minute, 30-60 minutes each time. This method is suitable for the elderly with arteriosclerosis, severe hypertension and mild ischemia of lower limbs.
2. Go fast: strut forward, 90- 120 steps per minute, 30-40 minutes each time. This method is suitable for the elderly with chronic arthritis, hyperlipidemia, moderate hypertension and obesity.
3. Quantitative walking: This method is to complete the specified distance according to a specific route, speed and time, and it is best to combine flat road surface with rapid alternating climbing. You can climb the mountain alternately and peacefully, each time 15 minutes. However, it is best for the elderly not to try too big a slope to avoid damaging the knee joint. It is best to choose a gentle slope with a gradient of 3-5. This method is of great benefit to exercise the cardiopulmonary function of the elderly.
4. Walking with swinging arms: When walking, the two arms swing greatly with the pace rhythm, which can enhance the functions of bone joints and chest cavity. 60-90 steps per minute, 30-60 minutes each time. This method is suitable for the elderly with scapulohumeral periarthritis, emphysema, chest tightness and chronic bronchitis.
5. Abdominal walking: massage the abdomen with both hands and palms when walking, and massage the abdomen with both hands for one week every step, alternately in positive and negative directions. 40-60 steps per minute, 5- 10 minutes each time. This method is suitable for the elderly with chronic gastrointestinal diseases and nephropathy.
6. Walk backwards: walk with your hands akimbo and your knees straight. Take a step back first, and then go forward 100. Repeat this many times so that you won't feel tired. This method is suitable for the elderly suffering from neck, shoulder, lumbocrural pain and gastrointestinal dysfunction.