The elderly can adopt the following sports methods:
1. Aerobic endurance exercise. Walking, jogging, dancing, cycling and swimming. Taking part in these aerobic exercises is conducive to improving heart and lung function, which is suitable for healthy elderly and elderly patients with heart and lung diseases. Only a few people over 65 can take part in swimming and cycling. In our daily life, we can do gardening, traveling, housework, shopping and so on.
2. Muscle endurance and muscle strength exercise. Suitable for muscle strength training for healthy elderly people, such as dumbbells, sandbags, tensioners, etc., to improve muscle endurance and muscle strength through muscle contraction.
3. Flexible exercise. It is necessary to improve the flexibility of the body through joint flexibility training, that is, the flexion and extension of joints such as upper limbs, lower limbs, shoulders, hips and trunk, such as doing radio exercises and rhythmic exercises.
4. Coordinated movement. Can improve coordination ability, such as medical gymnastics, dance and game activities.
5. Traditional exercise therapy in China. For example, simple Tai Ji Chuan, stretching, gentle and rhythmic movements, coordinated movements and breathing, and concentrated thoughts are ideal ways to adjust the nervous system function and limb flexibility of the elderly.
Related reading: Aerobic exercise for the elderly can improve sleep 1, and walking can strengthen the body and help sleep.
When a person's body temperature rises while walking, his brain will get a signal to lower his body temperature. Once the temperature drops, he will relax and let people fall asleep quickly. But there is also a time limit. It is not advisable to get too close to bedtime. It is best to take a walk three hours before going to bed, and don't take a walk immediately after eating, so it is best to control the meal time before seven o'clock. Walking at this time is conducive to promoting blood circulation throughout the body and relieving mood.
2. Tai Chi improves sleep
When practicing Tai Ji Chuan, the practitioners are required to ensure that their thoughts are concentrated and their movements are soft, slow, round and coherent. This requirement can make the body and mind relax and rest at the same time, and at the same time has a good regulatory effect on the cerebral cortex and autonomic nervous system, so it has a therapeutic effect on insomnia and dreaminess. In addition, practicing Tai Ji Chuan can adjust the activity of nerve function, restore the highly nervous mental state, and achieve the balance of Yin and Yang. It is through practicing boxing to nourish the heart, so it can treat neurasthenia, forgetfulness, insomnia, mental anxiety and other diseases.
Scientific research shows that the periodic contraction and relaxation of skeletal muscle in Tai Ji Chuan can strengthen blood circulation. More importantly, due to muscle movement, coronary artery can be reflexively dilated, myocardial capillaries are more open, oxygen supply is sufficient, myocardial nutrition is enhanced, and contraction function is improved. At the same time, the capillary network stored in the skin, muscles and viscera of the whole body expands, resulting in a drop in blood pressure, which can effectively prevent cardiovascular and cerebrovascular emergencies at night.
Practicing Tai Ji Chuan can adjust the activity of nerve function, restore the highly nervous mental state, and achieve the balance of Yin and Yang. Therefore, by practicing boxing and nourishing the heart, you can treat neurasthenia, forgetfulness, insomnia, mental anxiety and other diseases.
It can be seen that practicing Tai Ji Chuan before going to bed can not only effectively improve sleep, but also prevent and treat various diseases, which is an excellent health care method for middle-aged and elderly people.
3. Japanese sports that help you sleep and live longer.
According to Taiwan Province Health magazine, this simple gymnastics designed by Ryukyu University and Japanese National Psychiatric Center, which combines abdominal breathing and body stretching, is very helpful to improve the sleep of the elderly.
The first section moves the neck: the head leans forward until the muscles feel a little tight, lasting 10 second. Do it 1 time.
In the second quarter, stimulate and activate the shoulder muscles: slowly lift the shoulder, then suddenly relax and return to the original position, and so on 10 times.
Section 3: Stretching for chest expansion: Put your hands behind your back and stretch back for chest expansion 10 second.
The fourth quarter: press your hands flat on your chest. When inhaling and exhaling, apply force to the middle. Repeat 10 times.
Section 5 Stretching the back: Grasp the same side of the chair with both hands, slowly twist the upper body 10 second, and do it again in the opposite direction.
The sixth section bends the toes to stimulate the brain: the feet are straight forward, lifted upward, the toes are bent in the direction of the foot center, and then suddenly relaxed. Repeat 10 times.
Middle-aged and elderly people with good physical strength should combine aerobic exercise with anaerobic exercise at night. Outdoor sports, the elderly mainly in the evening for mild aerobic exercise, such as jogging, ballroom dancing, aerobics, etc. , promoting digestion and accelerating blood circulation, the time is about 1 hour. Don't do other strenuous exercise.
Precautions for exercise to help sleep
Proper regular exercise habits are helpful to sleep, but it is best to finish it before 5 pm.
Remind old friends not to take off their coats immediately after exercise and try to avoid the stimulation of cold air to the elderly. At this time, elderly friends can rub their hands and press up and down, especially in Zusanli and Yongquan. Pressing at the waist for a while will make the exercise better.