The intensity of fitness exercise for the elderly should start with light activities. According to research, middle-aged and elderly people who insist on low-energy exercise for a long time can not only reduce the prevalence of cardiovascular disease, diabetes and Alzheimer's disease by 35%, but also reduce the mortality rate compared with those who do not participate in strenuous exercise or occasionally participate in exercise. The exercise time once or several times a day can add up to more than 30 minutes. Those who have spare capacity can transition to moderate exercise, and those who are healthy can also start from moderate exercise directly. Be cautious about strenuous exercise, which should be listed as taboo. As for the daily calorie consumption, it can be lower at first and gradually increase to 150-200 calories per day.

The types of fitness exercises for the elderly should be flexible and diverse, and pay attention to entertainment. Tai Ji Chuan, Yangko, disco for the aged, croquet and gymnastics are all acceptable. Walking is also a good way to exercise. People over 70 years old insist on walking for 30 minutes every day, which has little effect on the bone salt content, lung function and stair climbing ability of men. For women, it has obvious benefits for muscle strength and stair climbing speed. In China, there is not much research on the fitness exercise of the elderly and the elderly who stay in bed for a long time. There are some activities abroad, such as chair exercises and bed exercises, which are worth learning and studying deeply.

If you exercise in the early morning, you should exercise less. People are used to exercising in the morning, but in the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death often occur from 6 am to noon 12, so you should try to choose afternoon and evening activities.

It's not scientific to walk a hundred paces after a meal, so you should be cautious. There is an old saying in China: "You can live ninety-nine if you walk a hundred steps after a meal." From the point of view of modern medicine, it is not advisable for the elderly to advocate walking at a hundred paces after meals, because it is a load for patients with cardiovascular diseases to eat a full meal. Hebei Geriatrics Research Institute found that the blood pressure dropped from 65,438 0.39 mm Hg before meals to 65,438 0.29 mm Hg 60 minutes after meals, while the heart rate increased by 65,438 0.5 beats/min. Postural hypotension occurred in 25% after moderate exercise, which indicated that postprandial exercise had some negative effects on cardiovascular system, but the ECG did not change. Therefore, the elderly should avoid physical exercise after meals, especially within two hours after a full meal.

Maintaining the healthy effect of physical activity depends on long-term persistence. Generally, this effect will gradually disappear after stopping practicing for a few weeks. As for getting sick or in hot and cold seasons, you can temporarily stop practicing.