There are various forms of fitness exercises for the elderly, and they should be chosen according to their own conditions. Generally speaking, people who like quiet can choose walking, practicing Qigong, playing Tai Ji Chuan and bowling, while those who like busy can choose disco, aerobics, gateball and golf.
Bodybuilding is usually carried out in the morning, but it should not be too early. Old people should exercise after sunrise. People with cardiovascular diseases should exercise at night. Each exercise time is between 30 and 60 minutes, which should not be too long. 1~ twice a day. The sports ground should be flat, safe and well ventilated. It is best to exercise on the park lawn, with the guidance of a special person, step by step, to avoid sports injuries and deviations in practice. The rhythm of body movements should be relaxed and slow, avoiding rapid rotation and large-scale neck and waist activities. Exercise should be combined with rest, and pay attention to the amount of exercise. What are the most suitable fitness methods for the elderly?
1, walk
Walking is the first choice for the elderly, which is safe, simple and easy to control. People who don't have much physical activity at ordinary times should walk for 30 minutes continuously every day, or at least 2~3 times a day, and walk fast for 10~ 15 minutes each time, which is very beneficial to physical and mental health. It is better to control the pulse at 170 or 20-40 times faster than at rest, that is, the heart rate is 70 beats/min at rest and reaches 90- 1 10 beats/min when walking.
2. Raise your legs.
First slowly lift the left leg at right angles to the waist, then slowly lower it, then lift the right leg and lower it, and then lift both legs at the same time, about 5 times each.
3, limb trembling
At the same time, lift the limbs at right angles to the abdomen to form a posture in which the limbs are upward at the same time, and then shake the limbs to promote blood circulation.
Step 4 stretch
Raise your arms straight above your head and clamp your legs in a line. Stretch and straighten the limbs vigorously, so that the whole body joints, especially the lumbar vertebrae, can be relaxed. After doing five or six straight movements, the arms are pulled apart again, and the legs are separated to make the body form shape, stretching to both sides for five or six times.
5. Sit-ups
This section is mainly completed by the pumping force of abdominal muscles. If you can't sit up, you can first wave your arms to drive your upper body to stand up and sit down. To do this, if your abdominal muscles are strong, you can put your hands behind your head or lie flat on the bed. Do it 5 to 10 times according to your physical condition.
Step 6 shrink your legs and shoulders
Limbs close to the bed, body form word supine. Lift the left leg and lower the left shoulder, lift the right leg and lower the right shoulder. When lifting and retracting legs, the crotch should be contracted to drive the leg movement to complete.
7. Roll your waist
Bend your legs, hold your knees tightly with your hands, put your upper body as flat as possible, tilt your legs to the left first, and let your waist roll left and right on the bed. You can gradually increase the inclination and rolling strength and do it seven or eight times.
Second, the normal performance of proper exercise
1, ruddy face.
2, sweating slightly.
3. Heart rate increases but does not exceed 120 beats/min.
I feel a little tired after exercise, but I can recover after a rest and sleep.
5, insist on increasing appetite after exercise, sleep well, feel comfortable, and relieve the primary disease.
In addition to the exercise methods I introduced above, there are other sports suitable for the elderly, such as jogging and playing ball games. You can try anything that suits you.
Benefits of fitness for the elderly
1, one of the benefits of fitness for the elderly is to maintain the normal tension of the whole body muscles.
The normal muscle tension of human body is often in a state of slight contraction. In this state, although the muscles are working, the consumption is minimal and the amount of oxygen needed is very small, so it is not easy to produce fatigue. Normal muscle tension can not only promote the metabolism of whole body tissues and cells, but also promote blood circulation. With good blood circulation, oxygen, nutrients, hormones and other chemicals can effectively supply tissues and cells, take away various products and excretions of tissues and cells, and keep tissues and cells in the human body active all the time.
2. The second benefit of fitness for the elderly is that it is beneficial to the function of cardiovascular system.
Although the heart is the main organ to maintain blood circulation in the whole body, it is not the only functional organ. In addition to the above muscle tension, the elasticity of aorta, the activity of peripheral vein and its valves, and the diaphragm between chest and abdomen also participate in the function of pumping out and recovering blood like a water pump. In this way, the blood in the peripheral veins, especially in the veins of the two lower limbs, will not stagnate and coagulate, causing phlebitis or more serious venous blood.
3. The third benefit of fitness for the elderly has a good influence on the spirit.
Regular moderate physical exercise (defined as the amount of physical exercise between mild and intense, which can cause fatigue) can cause mild fatigue. This can relieve tension, anxiety or excessive concentration; In this way, people can quickly calm down to rest or take a nap.
4. Other benefits of fitness for the elderly.
4. 1, change your mood
Fitness can make your mood better. Endorphins in the brain can make us feel happy, release anxiety and stress, and feel happier and more relaxed!
4.2, help sleep
Fitness can help us sleep better. According to the latest research of the National Sleep Foundation, 67% people who have fitness habits have better sleep quality at night than those who have no fitness habits, no matter whether the exercise time is in the morning, noon or night!
4.3, enhance memory
We all hope to have a good memory to face work problems or exams. The latest research published in the Journal of Brain Behavior Research shows that aerobic exercise can increase the content of memory-related hormones in the blood!
4.4, reduce cancer
At present, the exact mechanism of reducing cancer risk by exercise is not clear, but according to the statistics of the National Cancer Institute, people who exercise regularly have a lower risk of cancer!
Fitness programs suitable for the elderly
1, playing gateball
This is a group activity. Five people in each team (1, 3, 5, 7, 9) are the red team, and (2, 4, 6, 8, 10) are the white team. This exercise exercises the brain, eyes, arms, waist, legs and other parts, with little activity. There are teenagers now. Individuals need to prepare rackets and gateballs around 100 to 120 yuan, which are sold in sporting goods stores. This sport is technically effective and has a learning process.
2. Taiji softball
With a racket that is a bit like a tennis racket, Tai Chi ball can be played anywhere. Playing before going to bed helps you sleep. They are sold in sporting goods stores, and a pair is left and right in 30 yuan. This sport is very convenient to do, both in the office and at home.
Step 3: Walk
Walking is also a good exercise. I walk more than 8 thousand steps a day, that is, five to six kilometers. You can watch Professor Hong Zhaoguang's speech. The speed can depend on my physical condition. I walk very slowly, about 650 steps per minute. I can do some simple activities while walking.
4.tai chi ball
That is, one end of the rope is covered with a ball to hit the acupoint, which is very beautiful. Some movements are like dancing. Generally speaking, women play more, and national competitions are also women. This kind of ball can be bought in sporting goods stores, about ten yuan.
Principles of exercise and fitness for the elderly
1, 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. Strength training includes static training, such as golden rooster independence, high standing position and static squat, which are indispensable strength exercises for the elderly.
2. 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 making a fool of themselves, and depression due to failure to achieve their predetermined goals). ), so that the exercise can not achieve the predetermined fitness effect, or make the elderly bodybuilders give up halfway. In view of this, when making a scientific fitness plan for the elderly, fitness coaches should also pay attention to their possible negative emotions and promote them to maintain good thoughts and emotions.
3. Pay attention to the "balance" of physical exercise.
Moderate exercise is very important for the elderly. But no sport can practice all the contents of physical fitness. The "balance" of physical exercise should include moderate and low-intensity aerobic exercise, muscle and ligament stretching exercise, dynamic and static strength training and other aspects of exercise. The collocation content depends on personal conditions such as age, illness, and original physical fitness level.
4. Exercise that contributes to cardiovascular health
Such as swimming, jogging, walking, cycling and so on. 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.
Old people should 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 those sports with high safety and little side effects, such as walking instead of running and swimming instead of aerobic exercise.