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, elderly people who are older or have poor physical fitness can do it for 20 to 30 minutes at a time, and the exercise effect is poor.

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.