Walk, climb stairs, hit Tai Ji Chuan. Jogging is a very suitable sport for the elderly. However, if you don't operate correctly, you may be in danger of an accident. Therefore, you should pay attention to the following points:
(1) Have a physical examination before running. Old people who take part in jogging should have a physical examination first to see if they are suitable for running. After the doctor approves, he can actively participate and persist for a long time.
(2) The running distance and speed should be appropriate. Old people who are weak should jog for a short distance first, starting from 50 meters and gradually increasing to 100 meters, 200 meters or even longer. The speed is generally 30 ~ 40 seconds 100 meters (the amount of exercise is similar to that of brisk walking). Those with good physical strength can run longer, starting from 300 meters or 500 meters, and then gradually increasing according to physical strength until 3000 meters to 5000 meters. If the cardiopulmonary function is slightly poor, you can practice walking and running alternately, generally jogging for 30 seconds and walking for 60 seconds. Repeat this for 20 times, about 30 minutes.
(3) Jogging exercise should have an appropriate heart rate. It can be grasped by the formula 170- age = maximum heart rate, and the pulse measured after running should be lower than the maximum heart rate. Generally, the suitable heart rate for a 60-year-old person after running is 96 ~ 1 12 beats/min; 65 years old, 93 ~ 109 times/minute; 70 years old, 90 ~ 150 times/minute; 84 ~ 98 beats/min at the age of 80.
(4) Breathe naturally and evenly when running, smoothly and freely, deep and long, and don't hold your breath. Coordinate with the pace of running. If you are out of breath, it means that you are running too fast and your body is not adapted. You should slow down and adjust your breathing. Trot, don't land on your heel first. Try to be flexible and relaxed; There should be a sponge pad in the shoes; Exercise your knees and ankles before running, be careful not to catch cold after running, and avoid taking a rest during running.
(5) Feel comfortable, eat well and sleep well after exercise. If you feel tired, weak, unhappy, loss of appetite and poor sleep, you should reduce your exercise or go to the hospital for examination.
(6) Precautions during running: If you have chest tightness, chest pain, palpitation, dizziness and other discomfort, you should immediately stop running, rest on the spot to prevent accidents, and ask a doctor for examination.
Ball games suitable for the elderly
Fitness ball, table tennis, badminton, tennis, billiards, gateball and other ball games with little exercise are more suitable for the elderly.
1. Avoid competitive sports
2. Avoid holding your breath.