(1) Pay special attention to exercise beneficial to cardiovascular health. Since cardiovascular disease has become the "first killer" threatening the elderly all over the world, it is very important for the elderly to exercise consciously and improve their cardiovascular function. It is suggested that the elderly should do different types of sports for 30 to 60 minutes three to five times a week, such as swimming, jogging, walking and cycling. The intensity varies from mild to mild. For special circumstances, such as poor physical fitness and older people, exercise time can be reduced and exercise intensity can be reduced.
(2) The previous view of attaching importance to weight-bearing training was that the elderly should not engage in weight-bearing training. In fact, moderate weight training has a positive effect on slowing down osteoporosis, preventing muscle atrophy and maintaining the normal function of various organs. You can do exercises such as lifting small dumbbells, lifting small barbells, pulling light springs and elastic belt. It should be noted that each practice time should not be too long to avoid injury.
(3) Pay attention to the psychological factors related to exercise. Because of weak system, poor physique, weak willpower and pain, the elderly are often prone to produce some negative emotions during exercise, such as impatience, fear of suffering, fear of making a fool of themselves, and frustration due to failure to achieve the predetermined goals. These negative emotions will make the exercise fail to achieve the intended effect, and even make some elderly people give up exercise halfway. When making a fitness plan for the elderly, we should also pay attention to the negative emotions they may have.
(4) keep the balance of movement. No sport is suitable for anyone. "Balance" in sports should include muscle stretching, weight training, elastic training and cardiovascular exercise. Therefore, when making an exercise plan, we should make it according to the actual situation, and we must not generalize it.
(5) Old and infirm people should also take part in sports. According to the traditional concept, taking part in sports does more harm than good to the elderly who are very old and frail. Nowadays, the new concept of fitness advocates the elderly and the frail elderly to participate in sports as much as possible. Because for them, sitting and lying for a long time has accelerated the aging of body and mind. Of course, this group of people must choose those sports with little side effects, such as walking instead of running.