Five principles of physical exercise for the elderly

First, we should pay attention to sports that contribute to cardiovascular and cerebrovascular health, such as jogging and walking. Each exercise lasts about 30 to 60 minutes, 3 to 5 times a week, and should not be too intense. Old people or people in poor health can appropriately reduce the exercise time and intensity.

Second, the elderly should pay attention to weight training. Weight training will play a positive role in slowing down bone loss, preventing muscle atrophy and maintaining organ function. The elderly should choose lightweight and safe weight training, such as lifting small sandbags, lifting small barbells, and relaxing springs. And don't exercise for too long at a time.

Third, we must pay attention to maintaining the "balance" of physical exercise. The "balance" of physical exercise should include muscle stretching, weight training, flexibility training and cardiovascular exercise, and how to match it depends on individual circumstances.

Fourth, the elderly and the physically weak should also take part in moderate physical exercise, because sedentary is more harmful to the body. Such elderly people should choose small-scale exercise suitable for their bodies, such as walking slowly instead of running or aerobic exercise.

Fifth, we should pay attention to the psychological factors related to sports. Due to the weak physique and poor physical quality of the elderly, many people will have fear of difficulties during exercise, which greatly reduces the exercise effect. Therefore, the elderly should have a correct attitude when exercising: only by persisting in exercise can they play a role in strengthening their bodies.