How do the elderly exercise best? Proper physical exercise has many benefits for the health of middle-aged and elderly people. It can play an active role in the prevention, treatment and rehabilitation of diseases, and it is also one of the important means to promote the longevity of the elderly. So how do the elderly exercise best? How do the elderly exercise best? 1 1. Modern endurance sports activities: walking, fitness running, swimming, various ball games and cycling. Walking is the easiest for middle-aged and elderly people to master, and it is an activity that can be exercised anytime and anywhere. Choose a quiet environment, fresh air, lush trees, relax and walk slowly, and you will feel relaxed and refreshed. Taking part in dating and social activities, if the distance is not far and there is plenty of time, is also a good opportunity to exercise endurance, and you can take a step and arrive at your destination in time. In order to achieve the purpose of fitness, you should walk at a certain speed (80-90 steps per minute is medium speed, and1000 steps is faster) and have a certain distance (generally about 6000 steps per day, and your physical strength can reach 10000 steps). Walk about 1 hour every day, once or at different times in the afternoon. Really feel good about yourself, no palpitations, shortness of breath, warmth and comfort or slight sweating. It is a reliable scientific method to measure the amount of exercise with pedometer. Fitness running (jogging) is more exercise than walking and is loved by many middle-aged and elderly people. It is a popular fitness exercise at home and abroad. At the beginning of fitness running, you should stretch your limbs, relax your muscles and get ready for activities. Then spread your arms back and forth, coordinate and rhythm, take a deep breath and breathe evenly. Exercise should be from slow to fast, and the time should be from short to long. I started jogging for 5 ~ 10 minutes without feeling chest tightness and shortness of breath, then gradually increased to 15 ~ 20 minutes, once every day or every other day, and finally even increased to 30 ~ 40 minutes. After you finish slowly, walk or stand slowly, don't stop immediately, relax and tidy up, and gradually return to a quiet state. Cycling is the main way for most people to travel in China, and it is also a systemic exercise to exercise muscles (especially leg muscles and joints). Many middle-aged and elderly people still regard cycling as a dual function of transportation and exercise. The speed, distance and frequency of riding can be determined according to everyone's physical strength. However, the elderly are getting older and older, and they should try not to exercise when it is windy and rainy, cold or hot. Pay special attention to traffic safety and accidents in traffic congested areas. Swimming is a full-body fitness exercise suitable for middle-aged and elderly people, and regular exercise has many benefits for physical and mental health. Swimming activities need certain equipment and environment, and a physical examination should be done before starting (not suitable for people with serious heart and lung diseases and infectious diseases). When swimming, you must take safety measures and get ready before going into the water. Different postures, such as breaststroke, backstroke or freestyle. The amount of exercise should be properly controlled. According to everyone's self-feeling, the distance should not be so long. Rest for 50 meters, and the total amount should not exceed 500 meters. If you can persist in daily or alternate activities, the effect will be better. Insisting on moderate swimming can enhance heart and lung function, promote muscle development, reduce abdominal fat and maintain a well-proportioned figure. Various ball games, including table tennis, badminton, tennis, billiards, gateball, etc. You can choose and exercise according to your own conditions and personal hobbies. The aim is to stay healthy without fierce competition. In ancient China, round walnuts were placed in the palm to exercise the flexibility and coordination of fingers and wrists, and massage the acupoints in the palm. At present, it has been made into hollow metal balls, jade balls, stone balls, etc., which are deeply loved by middle-aged and elderly people and suitable for popularization and introduction. 2. Traditional physical fitness is a traditional folk health care sport in ancient China with a long history and a broad mass base, which is a major feature of health care sports for middle-aged and elderly people in China. The most popular items are Tai Ji Chuan, Qigong, health massage and Baduanjin. Tai Ji Chuan is a fitness exercise that everyone can participate in, which is very suitable for middle-aged and elderly people. Practice requires concentration, concentration, softness, coherence, stability and coordination. Eye rotation and body movement are often done in one go. There are many schools, each with its own merits, but Simplified Tai Ji Chuan is practical, easy to learn, effective, easy to popularize and suitable for indoor and outdoor use. Practicing boxing in the morning is conducive to activating the internal organs, while practicing boxing at night is not only popular all over the country, but also an activity suitable for all ages, and has spread abroad and attracted the attention of international friends. Qigong is a unique health care method in the treasure house of traditional medicine in China. Middle-aged and elderly people achieve the functions of coordinating all parts of the body, enhancing physical fitness and enhancing the ability of disease prevention and disease resistance through exercises such as body adjustment (posture adjustment), breath adjustment (breathing adjustment) and heart adjustment (spirit adjustment). When practicing, you should pose, sit, lie and stand according to your own habits, and you need to keep your body straight and relax your muscles to meet the posture requirements of "adjusting your body"; Then take a deep breath evenly and repeatedly, and enter the realm of "pranayama" to practice Qigong well. The key is to practice "will", consciously concentrate your thoughts, eliminate other thoughts, and concentrate "will" on a certain part of your body (such as Dantian) to achieve the purpose of "pranayama". Adjusting the heart and adjusting the breath should cooperate with each other to achieve the unity of meaning and interest, which often plays a very good role in strengthening physical fitness, delaying aging and preventing and treating some chronic diseases. We should adopt a scientific attitude, from easy to difficult, step by step, and persevere, which will certainly have an effect. We should avoid hearsay, make Qigong mysterious, and even make a superstitious and ignorant propaganda to deceive the public. This is a problem that we should pay attention to when we play the health care function of Qigong. Traditional fitness methods include Ba Duan Jin (one set of movements consists of eight sets of movements), health massage (self-massage, taking turns to pat and massage all parts of the body), martial arts exercise, etc., all of which are beneficial to the physical and mental health of the elderly. Some elderly people design a set of health exercises according to their physical condition, and long-term exercise can also play a good health care role. How do the elderly exercise best? Compared with young people, the old people are already degenerating physically, their bones are slowly loosening, their muscles are gradually shrinking and their physical strength is declining. Therefore, under the condition that the elderly meet the requirements of physical exercise, it is best to exercise more to improve the operation of our body functions and thus enhance our physique. Exercise can reduce weight, reduce the risk of obesity, improve metabolic function and reduce the risk of cardiovascular and cerebrovascular diseases. Exercise can strengthen the exercise of cardiopulmonary function, reduce blood viscosity, and keep the heart and lungs running in a young state. Exercise can prevent osteoporosis, enhance the metabolism of bone marrow and enhance the flexibility of joints. Reasonable and safe exercise can make the elderly improve their physical function and physical quality. Compared with young people, old friends should pay attention to three principles in their exercise methods. The first is to determine the correct way to choose your own exercise. There is no absolute right way to exercise, only the right way to exercise. First of all, elderly friends should choose 1-2 suitable exercise mode through the analysis of their physical condition, so as to achieve the purpose of strengthening their physique through exercise. In a word, exercise is a long process. Before an old friend begins to prepare for exercise, he must choose an exercise that suits his body and living environment, and these exercise methods are not static. When the body can meet other sports requirements, it can also gradually adjust the exercise mode, step by step, not pursuing speed and progress, focusing on physical activity and exercise, with the aim of not being injured. The second principle of the movement for the elderly is gradual progress. If you don't have the habit of never exercising, then you must pay attention step by step, and you can't start a large amount of exercise and high-intensity exercise at once. It is suggested that elderly friends can start with some sports with relatively small amount of exercise and moderate pace. First of all, let yourself move, even if you have been sitting still before, now you insist on standing by your bed at home for 10 minutes every day, which is the progress of your lifestyle. Gradually change your past lifestyle, let your body gradually adapt to the rhythm of exercise, and let your body function gradually integrate into exercise. This is a safe and reliable way to exercise. After the body gradually adapts to the rhythm of exercise, it is particularly important to let the elderly friends gradually increase the amount of exercise and make the exercise really safe. The third principle of the movement for the elderly is persistence. It is a long-term and persistent process to strengthen physical fitness and improve physical function through exercise. Rome was not built in a day, and old friends can't expect to exercise once or twice. Every time we exercise, we will also bring some small changes. For example, if you weigh yourself after running, you may lose weight 1kg in a short time, but in fact, it is more the consumption of body water that makes you lose weight. We may walk for a week, and our blood pressure will drop, which is also the change brought by exercise. But old friends should know that the stability of our physical quality is also declining, because the physical function of the elderly is gradually deteriorating. Therefore, we must persist in exercising for a long time in order to really have a long-term impact on the body. Generally speaking, it is appropriate to exercise four times a week, and the exercise time for a week is about 150 minutes.