1, take a walk

Walking in parks or other places with good environment can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and won't put too much pressure on the joints.

Step 2 ride a bike

Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.

Step 3 play basketball

The upper and lower limbs are exercised, and the hand-eye coordination ability will be improved.

Step 4 jog

Jogging is a good choice, and it is best to exercise with your partner, because the elderly have many emergencies. If many people exercise together, one person can ask for help in time in case of emergency.

5. Medical exercises

This set of movements is also very suitable, and it is full-body exercise. You can also do it in the living room and balcony. It's not difficult to learn, but it takes a long time, about 50 to 60 minutes. This set of movements is really good for your health, and you can do it freely, but it lasts too long.

6.tai chi softball

You can play Tai Chi with a racket that looks a bit like a tennis racket. Playing before going to bed helps you sleep. This sport is very convenient to do, both in the office and at home.

7. Square dance

Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make the elderly love music and show their enthusiasm for life again.

Step 8 walk backwards

When a person leans backward, his body leans backward, and the pressure on his waist is also backward. It is very good for the elderly with symptoms such as lumbar disc herniation, which helps to reduce the compression of lumbar vertebrae. After the retrogression is completed, he can have a good sleep.

9. Tai Ji Chuan

There are many sects and moves in Tai Ji Chuan, such as the simple 24-style, which is relatively easy to learn, but each sect has a different style of play. You can choose what you like, and you can play in the living room and balcony for five or six minutes at a time, which is very suitable for the elderly.

Extended data:

Taboos of exercise for the elderly

1, avoid weight-bearing exercise.

Because the muscles of the motor organs of the elderly have begun to atrophy, the elasticity of ligaments has weakened, the calcium in bones has decreased, and the range of joint activity has been limited. Carrying out weight-bearing exercise is easy to fracture and break, damaging joints, muscles and ligaments.

2. Avoid holding your breath.

The respiratory muscle strength of the elderly is weakened, pulmonary fibrous tissue is increased, and alveolar elasticity is reduced. If you hold your breath in sports activities, it is easy to damage the respiratory muscles, leading to alveolar rupture and bronchial hemoptysis.

3. Avoid rapid movement.

Because the old people's myocardial contractility is weakened, the elasticity of blood vessel wall is decreased, the official cavity is narrowed, and the blood stress is increased, which will inevitably increase the burden on the heart. Because the function of respiratory system has been weakened, vital capacity and ventilation will be reduced, and oxygen supply will be insufficient.

Moreover, the oxygen consumption increases during rapid exercise, which easily leads to hypoxia and fainting. Especially for people with heart disease and high blood pressure, rapid exercise leads to sudden increase of pulse rate and blood pressure and accidents.

Fourth, avoid fighting and competitions.

Competition and resistance activities will inevitably lead to intense excitement of nerves, and at the same time, resistance will produce the will to win as much as possible, making the elderly unable to cope with contradictions or even accidents physically and psychologically.

People's Network-Recommend 9 kinds of sports suitable for the elderly.