Ordinary walking method
The speed should be 60 ~ 90 steps per minute, 20 ~ 30 minutes each time. It is suitable for the elderly suffering from coronary heart disease, hypertension, sequelae of cerebral hemorrhage and respiratory diseases.
Xiaoyaosan footwork
Old people walk slowly after meals for 5 ~ 10 minutes each time, which can relax bones and muscles, calm blood gas, and is conducive to regulating emotions, refreshing the mind and enhancing memory.
Take a quick walk
When walking, hold your head high and walk 90 ~ 120 steps per minute for 30 ~ 40 minutes at a time. It is suitable for elderly patients with chronic arthritis and gastrointestinal diseases in recovery period.
Quantitative walking
The method is to complete the specified distance according to the specific route, speed and time. When walking, flat roads and climbing hills alternate to realize the combination of speed and speed. It is of great benefit to exercise the cardiopulmonary function of the elderly.
Swing arm walking
When walking, the arm swings with the pace rhythm, 60 ~ 90 steps per minute. It can enhance the function of bones and joints and chest cavity, and prevent and treat scapulohumeral periarthritis, emphysema, chest distress and chronic bronchitis in the elderly.
Walk with your stomach
When walking, the palms rotate and massage the abdomen, and each step is massaged for one week, and the positive and negative directions alternate. 40 ~ 60 steps per minute, 5 ~ 10 minutes each time. It is suitable for the elderly with chronic gastrointestinal diseases and nephropathy.
Backward walking method
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. Can be used for preventing and treating lumbocrural pain and gastrointestinal dysfunction in the elderly.
Family fitness
Rub your face: Rub the Xiang Ying points on both sides of your nose with your middle finger for more than ten times, then rub your hands up to your forehead, and then rub them down your cheeks to your forehead. Repeating this for 20 times can promote facial blood circulation and beautify the face.
Turn your eyes: first turn your eyes left and right, then turn them up and down for more than ten times each, which can enhance your vision and reduce eye fatigue.
Stretch the abdomen: lie on your back, straighten your legs and take a deep breath. When inhaling, the abdomen is forced to stand up and when exhaling, it is relaxed. Breathe in once and do 10 times. It can enhance the elasticity of abdominal muscles, prevent the relaxation of abdominal wall muscles, lose weight and enhance gastrointestinal digestion.
Cat body: lying on the bed, spreading out your hands, straightening up to attract jade, raising your arms, arching your waist like a cat's back beam, and then putting down your upturned arms for more than ten times can promote the smooth flow of qi and blood throughout your body and prevent diseases such as backache.
Percussion: Sit flat, and the upper and lower teeth knock each other, about 50 times each time. This method can enhance the toughness of periodontal fiber structure, promote blood circulation of gums and face, tighten teeth and prevent dental diseases.