Exercise suitable for the elderly 1 1, aerobic exercise
Aerobic exercise is a rhythmic exercise with warm-up function. There are many aerobic exercises suitable for the elderly, such as brisk walking, jogging and dancing. , can keep fit.
These exercises can enhance breathing exercise, provide enough oxygen for the body, promote blood circulation, lower blood pressure, reduce palpitations, and help to develop a healthy mentality.
Pay attention to three kinds of aerobic exercise:
(1) Take a walk
As the primary stage of physical exercise, walking is the best way for the elderly to choose physical exercise. Walking every morning and evening can keep people healthy.
The elderly can make a walking plan according to their own situation and choose the walking speed and distance that suits them. This will help to burn excess fat in the body, make the body more flexible and even improve people's mental outlook.
(2) Swimming
Swimming is another exercise that can treat many kinds of senile diseases. It also has the functions of relieving stress, relieving muscle pain and promoting health.
(3) Square dance
The popular square dance in recent years is also a very good exercise, which can expand social activities while exercising. But I want to remind you, do what you can and pay attention to the rhythm.
2, body flexibility exercises
With the increase of the age of the elderly, the muscles will become tight and the range of exercise will gradually decrease. Therefore, physical flexibility exercises are helpful for the elderly to increase the range of exercise, maintain good physical flexibility and relax their mentality.
(1) stretching
Stretch your muscles slowly. And keep breathing normally while doing each movement, while focusing on stretching. This will help the elderly to relax.
(2) Tai Ji Chuan
Tai Ji Chuan is a traditional sport in China. It exercises through some complete sets of movements and rhythmic breathing.
After a period of practice, Tai Ji Chuan can effectively improve the cardiopulmonary function, exercise the flexibility and coordination of the body, and relieve osteoporosis and physical pain; Moreover, many people feel inner peace, anxiety and uneasiness during the practice, which is beneficial to mental health.
Some people worry that Tai Ji Chuan will hurt his knee. In fact, for people who have no joint problems, Tai Ji Chuan, with standard movements, doesn't have to jump around, which has little influence on the joints and won't increase the burden on the knee joint with hyperosteogeny. On the contrary, it is precisely because it stimulates bones to a certain extent, and with the correct nutritional assistance, it can also alleviate the problem of osteoporosis. However, if there is a problem with the knee, it is recommended to exercise under the guidance of a doctor.
3. Lightweight weightlifting exercises
Old people can try lighter dumbbells to do some lightweight weightlifting exercises. This helps to increase vitality and promote metabolism.
4. Endurance training
Some endurance sports, such as cycling, climbing stairs, walking and swimming, can improve the endurance of the elderly. After a period of exercise, with the improvement of your endurance, you can gradually extend the exercise time.
It should be reminded that when the elderly are doing endurance exercise, the amount of exercise should gradually increase slowly, and don't exercise too much at once.
Sports suitable for the elderly 2 Old people, when I mention this term, I think the first thing that comes to mind is their grandparents. Those vicissitudes of life have been covered by the traces of time. As we grow older, we will all experience old age. Actually, people are old. It will be more childlike. That's how old urchins come. Old people also need exercise, so what are some interesting sports suitable for the elderly?
These activities are as follows:
Item 1 Chopsticks with marbles (suitable for the elderly)
Preparation: Two small washbasins, about 50 marbles and a pair of chopsticks.
Rules of the game: clip marbles from one basin to another within one minute,
Joining more than eight counts as clearance.
Walking with two ping-pong balls (suitable for the elderly)
Preparation: table tennis, a number of beats.
Rules of the game: the contestants walk with table tennis, and the one who reaches the finish line fastest wins.
Project three throw circle
Preparation: Some small gifts and five to ten ferrules.
Rules of the game: the competitor stands outside the field line and throws a 5- 10 ferrule at the target.
Whoever traps the target will be rewarded.
The fourth small bowling (suitable for the elderly and children)
Preparation: a basketball and ten bottles of mineral water.
Bisell's Law: Everyone has 1 pitch. If you knock down more than 5 bottles of mineral water, you will be the winner.
Fifth, blow out the candles (suitable for the elderly and children)
Preparation: Two candles on the table.
Rules of the game: Blow out 15 candles to see who wins the game fastest.
Item 6: The blind eat bananas.
Ingredients: a banana and a blindfolded black cloth for each person.
Rules:
1. 2 people in each group. Sit face to face blindfolded, with a banana in each right hand.
2. Two people peel bananas and send them into each other's mouths by feeling. Whoever eats first wins.
Onlookers can give directions, but they can't help. If you are very familiar with it, you are not afraid of causing unhappiness, and occasionally you can deliberately mislead and send bananas into your nose.
Item 7: Run with a balloon.
In pairs, a man and a woman ran from the starting point to the finish line with balloons back to back. At the end, they will put the balloon on the chair and then sit and explode, and then return to the starting point and continue to hold the balloon. If the balloon hits the ground while running, the two of them have to start over from the starting point. At the same time, which group of balloons bursts the most wins.
Item 8: Three people crowded together.
Rule: Every time 10 people take part in the activity, listen to the host's password "three people hold a group" in the music, and the participants can find two people to hold a group in the shortest time, so only one person will be eliminated! The host can shout the password according to the actual situation!
After reading the above interesting sports introductions suitable for the elderly, I think everyone should know something. Although the old man is old, he is still childlike. They need some interesting sports to enrich their old age and make their bodies healthier. We should give our grandparents a good experience.
Sports suitable for the elderly. Old people's bodies and bones are not as good as those of adults, so they can't do some radical exercise. But what we all know now is that interesting sports games are sports that can help the elderly to entertain and exercise, and they are all projects that consume little mental and physical strength. It can not only make up for the loneliness of some elderly people who are alone at home, but also help them to be healthier. So, what are some interesting sports suitable for the elderly?
1, monkeys sell peaches
Rules: Two teams send 12 people to form two groups, with six people in each group, three women and three men, and one * * * means four groups compete together. Boys represent 50 points, girls represent one yuan, and the host said a price, such as 2 yuan 50 points. Let's see which group is the fastest. If the price is combined, the winner will be judged: the host circles three circles (that is, the place where three things are put represents the combined price), and the host does not say the price, so the contestants walk outside these three circles, and the host will say (It's a beautiful day today, and peaches are also harvested. (At this time, the host will deliberately pause) and then say no (at this time, if a team rushes to combine prices, it will be recorded once, and it will be eliminated after three records). How about five points in 2 yuan? Ok (the host said that four teams can only rush to the place where the price is set), why give three places a combined price? Four teams, this is the elimination mechanism. The team that didn't grab the combined position was eliminated first, and the team that grabbed the position may not be left. It depends on the price of the combination. If you are wrong, you will be eliminated. If a team is eliminated, there will be one less quota for the combined price, and so on, until the end.
2, "image memory" (social learning theory) rules:
1. The host first named the following items in turn: trees, ducks, pyramids, cars, hands, spoons, guns, car tracks and beer.
2. Give everyone three minutes to recall and try to remember these items. The host asked two or three people how they remembered it.
4. Finally, the host told the answer: all the items are related to the number 1-9, and the images are memorized. For example, the image of the tree is 1, the stick figure of the duck is 2, the pyramid is triangular, the car has four wheels, the hand has five fingers, the spoon image is 6, the gun image is 7, the car runway image is 8, and the beer homonym is 9. Namely: tree (1), duck (2), pyramid (3), car (4), hand (5), spoon (6), gun (7), car runway (8) and beer (9).
Step 3 turn the bottle
The person pointed at the bottle can ask her a question, and the interviewee must answer truthfully; Then after the questioner answers; Turn again
Step 4 tear up the note
Tear five small pieces of paper, write East, West, North and South, knead them into balls and put them aside, then tear five pieces, write East, West, North and South respectively, knead them into balls and put them on the other side. Hide the paper ball on one side in various places, and then ask a classmate to catch one from the paper ball on the other side. Look for words and find out where words are hidden.
Step 5 pass the toothpick
Everyone involved in the game draws a playing card and then sits down in turn in the order of playing cards. The person with the smallest (or largest) playing card is the first to put the toothpick in his mouth and pass it to the next person's mouth in turn. Don't drop it Be careful not to borrow hands or any tools to help. If you drop it, you will naturally be punished. Pass it around, the game is not over yet.
Exercise for the elderly 4 Now more and more people have realized the importance of exercise to the body, so many people have joined the ranks of exercise, and some middle-aged and elderly people are no exception. If you walk into the park and observe carefully, you will find that many middle-aged and elderly people are engaged in various sports, but for physical reasons, you must choose the sports that suit you. So what are the sports suitable for middle-aged and elderly people?
When middle-aged and elderly people take part in physical exercise, because everyone's physique is very different and their working and living environment is different, the exercise of middle-aged and elderly people also varies from person to person. The physical fitness of the elderly has generally declined, and they are often "willing but unable to do so". Exercise can strengthen the body, but it can also hurt the body. To participate in sports, we must master scientific methods, not only to understand the nature of sports, but also to suit our own abilities.
Under normal circumstances, it is advisable to exercise for 30 minutes at a time. In the four seasons of the year, summer is hot and the exercise time is short; It's cold in winter, so it takes longer to exercise at a time. It is best for middle-aged and elderly people to walk, jog, play ball, do exercises, practice martial arts, dance swords, punch, dance and sing in outdoor places with lush trees and fresh air.
Middle-aged and elderly people should exercise step by step, and don't rush to achieve success and exercise blindly. Before taking part in physical exercise, it is best to have a comprehensive physical examination, so as to arrange and choose exercise items and exercise intensity reasonably according to your physical condition. Middle-aged and elderly people should persevere in fitness, and don't chop and change. Don't choose too many projects, even if there are only one or two, as long as you stick to it for a long time, you will benefit endlessly.
Fitness for the elderly should not be too laborious and overworked. Try to avoid a large number of muscle groups in the whole body moving rapidly at the same time to prevent breathing too fast and sweating a lot. Because excessive strenuous exercise will not only cause insufficient blood supply to the heart, brain, digestive system and urinary system, but also lead to tissue hypoxia due to hyperventilation in the lungs, which is not conducive to health and may even lead to cardiovascular and cerebrovascular accidents. In addition, due to old age, weakness, muscle atrophy, osteoporosis and other reasons, the elderly often can not bear overload exercise. Excessive force or excessive force can easily cause joint muscle injury and accidental injury.
Generally speaking, middle-aged and elderly people must have a good amount of exercise, not too intense or too tired, because with the growth of age, their physical fitness will gradually decline. There are many kinds of sports that are not suitable for middle-aged and elderly people. It is best to choose a small range of sports, such as singing, dancing and tai chi. Choose your favorite exercise style and stick to it, and it will definitely have a good effect.
Exercise suitable for the elderly 5 Due to the degeneration of body muscles, many elderly people's strenuous exercise is no longer suitable for practice. In fact, the elderly don't have to sweat like they did when they were young. They just need to do some gentle exercises such as walking backwards to keep fit.
How do elderly friends who like sports get rid of the fatigue caused by all kinds of boring life? The method is very simple, that is, it is not a piece of cake to do regular fitness exercises and live to 99 every time.
1, lying on the back can greatly reduce the load of all parts of the body, especially the internal organs and joints such as the waist and knees, so that the whole body can be completely relaxed, which is not only beneficial to health, eliminating fatigue, maintaining abundant energy, but also greatly improving work efficiency.
2. In addition, do more action of tapping acupoints. Stimulating some acupoints in the body can make the blood circulation of the body smoother and slowly improve the body's resistance.
3. Finally, it is retrogression. As for the popularity of backward fitness among the elderly, it goes without saying that as long as you go to any park or place where the elderly gather, you can see that the elderly are basically backward. Walking backwards can not only strengthen people's sense of balance and exercise the cerebellum, but also relieve some spinal diseases, such as spinal pain or lumbar pain.
Sports suitable for the elderly 6 Sports suitable for the elderly include yangko, square dance, Tai Ji Chuan, walking and so on.
In fact, the physical exercise of the elderly has been very colorful, including yangko and square dance. At the same time, many elderly people like to go hiking in Tai Ji Chuan. Many of us old people still live a high-quality life. Then many of our sports are targeted. Then for the elderly, the first principle of exercise that he is more suitable for is that the intensity should not be too great, which is a fundamental principle.
So what is high strength? We can give a simple example. For example, if you go jogging at 100 meters, we will call this kind of exercise aerobic exercise or general activity. So if you want to sprint at 100 meters, we say this kind of exercise intensity is high. For the elderly, we don't advocate high exercise intensity, but we should control it anyway.
Now give a few examples, which are more suitable for the elderly to exercise. First, the easiest way is to walk, or we call it a slip bend. We can extend this time a little. For example, I walk for half an hour to an hour, but the speed is not required. This is a good exercise program for the elderly. Another is to play Tai Chi Chuan.
Then an old man said that my knee joint was bad and I squatted down when I hit Tai Ji Chuan. I can't control this half squat well. When we say we want to beat Tai Ji Chuan, one of its main exercises is to adjust your health. Let's just say that the intensity of this exercise can be controlled by the elderly themselves. If you can't squat, you can squat a little. These movements of the upper limbs and the adjustment of breathing are more suitable for the elderly.