This is the latest "light exercise" popular among middle-aged and elderly friends. As the name implies, "light exercise" can be understood as low load, low energy consumption and low intensity exercise. Moderate and simple light exercise is more conducive to the physical and mental stretching of the elderly.
Perhaps, unconsciously, you have become a member of the light sports family. See if there is any light exercise you have done or even insisted on.
cultivate/grow flowers
It's not hard work for old friends to water flowers and loosen the soil at ordinary times. Looking at the beautiful scenery that I have worked so hard to cultivate, my body and mind are very comfortable.
Flower fragrance can soothe the nerves and strengthen the body; The gas emitted by flowers can also cure diseases and strengthen the body; Figs and hawthorn can lower blood pressure; Semen Ziziphi Spinosae, Platanus acerifolia leaves and Albizia Albizia can calm and hypnotize; Polygonum multiflorum Thunb, ivy and dark plum can also play an anti-allergic role.
Aloe, the most common aloe in daily life, can be made into daily necessities, and its leaves can also treat toothache. Sometimes when you feel tired, go to the balcony to see the green plants or flowers, which can also protect your eyes and your eyesight.
Square dancing.
Auntie and uncle often rehearse dancing, which can exercise cardiovascular system, respiratory system and cardiopulmonary function, and can also avoid Alzheimer's disease and delay the decline of physical function.
More data show that square dance can delay the loss of bone mass in postmenopausal women and may delay their aging. In the usual dance process, everyone can get to know each other and talk to each other, which can also increase happiness.
go for a walk
Persisting in walking can reduce high blood pressure, improve cholesterol, relieve the pain of arthritis and improve bone health. But old friends should pay attention to their posture when walking, or they will feel tired. Hold your head high and swing your arms back and forth with the rhythm of walking. The range should not be too large, and the route should be straight.
Don't walk too fast, and get into the habit of landing with your heels first, because the shock wave will spread to your knees and back and damage your joints. The most important thing is to wear professional sports shoes for the elderly.
In a word, walking is the best exercise and the safest activity. It is best to take a walk at 6 am.
Until 8 o'clock, or 6 to 8 o'clock in the evening.
Perform sword dance
In the park in the morning, many citizens dancing swords can be seen everywhere. Sword dance is suitable for all ages, but it is especially suitable for the elderly.
When dancing a sword, people should keep their eyes on the tip of the sword. When dancing sword, the head and neck will tilt up or down and twitch left and right, which is of great benefit to neck exercise. In addition, it can also exercise people's concentration and improve their reaction speed.
taiji
Tai Ji Chuan is the most distinctive sport for the elderly in China. Although the Tai Chi tricks circulated in different families are different now, the effect is the same. Its exercise has the functions of regulating viscera, dredging meridians, nourishing qi and blood, nourishing bones and muscles, and benefiting joints, which is very suitable for the weak and the elderly to practice.
diabolo
Diabolo shaking is a whole-body exercise. Long-term repeated exercise can enhance the stability and flexibility of joints, strengthen the contraction ability of muscles, improve the coordination ability of limbs, and make bones stronger and more elastic. "Diabolo can make people feel happy and exercise." Practice has proved that after playing diabolo for a long time, many old friends had no physical problems before.
Light exercise involves a wide range, including but not limited to the above items. Today, I recommend this kind of exercise to you. The most important thing is its security. What are the old people for? Good health, of course, safety first!
Sports tips
Exercise instructions: If you sweat too much during the fitness process, you can drink light salt boiled water properly to avoid drinking a lot of cold boiled water.
Exercise time: It is best to choose after sunrise in the morning and near dusk in the afternoon.
Sports route: Park square is the main place, followed by green road, avoiding the roads with heavy traffic.
Exercise time limit: it is most appropriate to control each exercise within 1 hour.
Sports equipment: Choose loose and comfortable clothes, and be sure to wear a pair of professional shoes for the elderly!