Xian Yi moderate fitness is suitable for all ages? Now people attach great importance to fitness, especially the elderly. Proper exercise is good for your health, and many of them are suitable for the elderly. Let's share Xian Yi's gentle fitness, which is suitable for all ages.
Moderate fitness for all ages in Xian Yi 1 What is moderate exercise?
In recent years, experts put forward a new viewpoint of moderate exercise, which is a low-intensity and low-energy exercise mode, also known as "moderate exercise". Moderation means the amount of exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2-3 hours. You only need to accumulate the activity equivalent to half an hour of moderate exercise every day. These activities can be very simple.
Get off the bus and go home 15 minutes, then do other physical activities for 20 minutes. Moderate exercise can adjust emotions, resolve bad emotions, have catharsis function, release inner depression, forget troubles and bring physical and mental pleasure.
Continuous moderate exercise can make people feel refreshed, because such exercise makes the brain secrete more psychological "euphoria". On the contrary, strenuous and excessive exercise increases the secretion of catecholamine and adrenocorticotropic hormone, decreases T lymphocytes in blood, inhibits the biological activity of B lymphocytes and reduces immune function. Therefore, the human body is extremely tired after overload exercise, and even aggravates the condition. Excessive exercise is obviously harmful to your health.
There are also many people who only do exercise occasionally when they are in a bad mood, which is not good for their health. It is easy to destroy the normal metabolic process of human body, and even aggravate the wear and tear of organs, resulting in shortened life span.
How to keep exercising?
You can start exercising at any time if you want, and it's never too late. Of course, continuous exercise needs some motivation. The following is a reference.
1, exercise for health: continuous exercise can help the body regulate the concentration of hormones and fight cancer, such as breast cancer; It can also stimulate the peristalsis of the large intestine, reduce the contact time between harmful substances and the intestinal wall, and reduce the chance of suffering from colorectal cancer.
2, choose your favorite sports: step by step, choose your favorite sports, from the simplest start, it is easy to get a sense of accomplishment.
3. Set reasonable goals: You must first understand what goals you can achieve and design a suitable exercise schedule so that the exercise can continue.
4. Adjust the exercise that suits you: Proper exercise is better than intense exercise, and short-term exercise several times is better than long-term exercise once. Exercise can last longer.
5. Quantify and diversify: A good exercise plan should include aerobic exercise and stretching exercise, and gradually increase the amount of exercise. I suggest that you try to integrate sports into your life, such as climbing stairs, walking, cycling and doing housework. These are simple and easy life sports, or take part in aerobic dance, where courses are specially designed, which can not only enhance your interest, but also exercise, and have both.
6. Give yourself some rewards: imagine your feeling of good health, good complexion and vitality. Don't forget to reward yourself when you reach your goal.
7. Find a companion to exercise with: find family or friends to exercise together, become partners, remind and encourage each other. It is more sustainable to exercise with a companion, but the most important thing is to develop the habit of exercise by yourself.
8. Anticipate the setbacks you will encounter and be prepared to overcome them: Sometimes time, illness or weather may affect the progress of exercise, and interruption is often inevitable, but you can start again at any time. In any case, it is better to exercise at any time than not to exercise at all.
Xian Yi moderate fitness is suitable for all ages. 2 What kinds of sports are suitable for all ages?
First, table tennis.
Table tennis is the national sport of China, and it is also a very popular sport all over the world, especially in China, which is one of the most popular and popular sports. Moreover, it is not limited by the venue, and the physical requirements are relatively low. It has become a sport that adults and children like very much. In China, people who are keen on table tennis can be found everywhere in schools and communities. Because of its broad mass base and strong table tennis strength, China has become the "world overlord" of table tennis.
Second, badminton.
Badminton is also a very popular sport, which can be played indoors and outdoors. It is also a very popular sport in the world. The rules of the game are very simple, there is almost no limit to the venue, just find a place. And the physical requirements are not high, so it can be said that it is a sport suitable for the whole people. Getting up in the morning, simply warming up and playing a hearty badminton will not only make people feel refreshed, but also make people feel refreshed.
Third, swimming.
Swimming is also one of the most popular sports in the world. Compared with other sports, swimming requires more venues. For the sake of safety, it is best to choose an indoor swimming pool. This sport is also suitable for all ages. It can not only exercise people's vital capacity, but also lose weight and gain muscle. It is the first choice for many people to lose weight and shape. Especially in the hot summer, you can not only drive away the heat in the swimming pool, but also relax yourself and get excited when you think about it.
Healthy small jobs suitable for all ages.
levator ani
No kidding, this action is recognized by both Chinese medicine and western medicine. Traditional Chinese medicine is called "Cuo Gu Dao"; Western medicine is called Kegel Movement.
The practice of levator ani exercise is very simple, that is, tighten the levator ani muscle upward for a few seconds, and then slowly relax. Three or four times a day, 30 to 50 times at a time.
Benefits The levator ani exercise can effectively exercise the PC muscles of the buttocks, prevent hemorrhoids, promote defecation and urination, and is very effective in shaping the buttocks and abdomen.
Click on the teeth
Many people really have little training on their teeth. Exercise is nothing at all when eating at ordinary times, and the bite force is very poor. Have you ever heard of "mandibular dislocation"? It is the lack of exercise, which is caused by dental exercise.
When practicing, use a little force, and the upper and lower teeth bite each other, not the front teeth, but the inner teeth. Be careful not to use too much force, just a little bite.
Benefits Beating teeth can stimulate gums and periodontal tissues, promote local blood circulation, help prevent gum atrophy and stabilize teeth.
stretch oneself
Stretching is nature and everyone loves it. In fact, this simple little gesture is very helpful to keep healthy.
Stretching exercise is a natural skill. You don't need to teach it. Just relax。
Benefits Stretching can stretch the waist, exercise bones and muscles, relax the spine, promote blood circulation, eliminate fatigue and prevent lumbar muscle strain!
roll one's eyes at someone
Eyes can be said to be the most used organ in a day, and they have never stopped since they opened their eyes. Moreover, incorrect eye posture and eye environment will aggravate the damage to the eyes.
Practice turning your eyes left 10, and then turning right 10, or closing your eyes.
Advantages: rotating the eyeball can exercise eye muscles, relax eyes and relieve eye fatigue, which has a certain health care effect on preventing eye fatigue and protecting eyesight.
Pat your body and stand on tiptoe.
After sitting for a long time or standing for a long time, office workers are prone to soreness and fatigue in their lower limbs. At this time, patting their legs or standing on tiptoe can relieve this symptom very well.
Practice touching the ground with your feet together and stand on tiptoe for 2-3 seconds, which can be repeated many times.
Advantages: external force beating can promote the relaxation of skin and subcutaneous blood vessels and dredge meridians;
Tiptoe, due to the contraction and extrusion of bilateral calf muscles, can promote the blood circulation of lower limbs, accelerate blood circulation, not only relieve the pain of lower limbs, but also prevent varicose veins of lower limbs.