1, suitable for people

Middle-aged and elderly people should choose their exercise mode and arrange their exercise load according to their gender, age, occupation, health status, hobbies for sports, original foundation and living conditions. Exercise should make the whole body move slowly and softly, such as jogging, walking, Tai Ji Chuan (sword) and gateball. When arranging the exercise load, we should do what we can to avoid being too big and ensure safety. Subjectively speaking, the appropriate exercise load should be normal sleep, good appetite, full of energy and happy mood after exercise.

1) morning run

Generally, the elderly get up early, so morning running is also very suitable for the elderly. Old people are running in the morning. If they run fast, their bodies can't stand it, so proper speed is necessary. Running a short distance every morning is also helpful for the elderly.

2) Riding a bike

Riding a bike is good for the joints of lower limbs, without damaging the joints. If the elderly have poor balance and coordination ability and are worried that it is not safe to ride on the road, they can buy a fixed bicycle and exercise at home.

3) dancing

Dancing is a sport that the elderly especially like in recent years. As soon as they have dinner, everyone will get together, play music and dance to it. This is also a good way for the elderly to exercise, which not only increases the fun, but also exercises themselves.

4) Take a walk

There are also many elderly people who like to take a walk after meals. A few people chat and walk together, which has many benefits, helps digestion and exercises naturally.

Step by step

The improvement of human function has a law of gradual adaptation and development. The metabolic function of middle-aged and elderly people is relatively weak, and the adaptability of various organs and system functions is relatively poor. Exercisers should gradually and reasonably improve the requirements for exercise methods and exercise load in order to obtain better results. A person who has no sports foundation should choose walking, short jogging or alternating walking and running at first, and then gradually improve from time, distance and intensity. People who already have a sports foundation should also pay attention to a reasonable exercise load, gradually increase the amount and intensity of exercise, and constantly improve their sports ability.

3, moderate exercise

The initial intensity of fitness for the elderly should be light exercise, that is, low-energy exercise. According to the research of American medical experts, the death rate of middle-aged and elderly people who insist on low-energy exercise for a long time is reduced by 2.5 times, and the incidence of cardiovascular disease, diabetes and Alzheimer's disease is reduced by 35%, which fully shows that low-energy exercise has good fitness effect.

4. perseverance

Japanese scientists observed that when subjects were allowed to walk three times a week, the maximum oxygen uptake increased to 12% after 15 weeks. Then stop exercising for 6 months, and the maximum oxygen uptake is similar to that before exercise. Human tissues and organs are "used in and discarded". Regular exercise can promote metabolism, increase vital capacity and strengthen cardiovascular function. If you don't exercise for a long time, the function of each organ system will gradually decline and your physique will gradually weaken. Therefore, regular exercise is an important condition for good results, which can be carried out every day or not less than 3-4 times a week.

Step 5 make reasonable arrangements

In physical exercise, middle-aged and elderly people should always check their bodies (it is best to establish health records) to prevent hidden factors that are not found at ordinary times from causing unnecessary harm to themselves. Check blood pressure, pulse, weight and other changes regularly, and go to the hospital for physical examination regularly; Have a good living system, regular work and rest time, no smoking or drinking; Physical exercise should be combined with natural exercise (sunbathing, air bath, water bath, etc.). ); Arrange nutrition reasonably according to needs; Wait a minute. Ensure that physical exercise can better promote physical health and physical and mental happiness.

6. Don't be competitive and take the game seriously.

The mood of the elderly should be stable and avoid excessive excitement. Therefore, exercise should be calm, full of interest and pleasant. Don't compete with others, and don't get too excited and angry. In addition, there are often sports competitions for the elderly in recent years, so we must treat them with caution. It must be examined and approved by a doctor, and at the same time, it is necessary to do what you can. Don't force yourself to do sports beyond your ability in order to win the first place.

7. Pay attention to exercise time

Some routine exercise habits are not necessarily scientific, and the elderly are used to exercising in the morning, but they ignore the unexpected consequences that may be brought. 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. If you exercise in the early morning, you should exercise less. Now the health care of middle-aged and elderly people is really a big problem. Middle-aged and elderly people should do what they can. After exercise, you'd better count your heart rate yourself. It is enough to use the heart rate after exercise plus age if it does not exceed 170.