Many old people are bedridden, and most of them have to stay in bed because of fractures after falling. When the elderly get older, the muscle strength of the limbs decreases, which is the main reason for the elderly to fall. In view of this situation, many universities in Japan have developed muscle exercises specifically for the elderly. These sports are scientifically based and have a very significant effect on the elderly.

One way is to stretch with a rubber band, so as to exercise muscles in different parts consciously and purposefully. You can wrap the rubber band around your wrist, then step on the rubber band with your sole and do stretching exercises. Repeat 10 times like this, and it will be effective when your feet feel a little tired. At the same time, the hand can adjust the length of the rubber band according to the condition of the foot, and can also exercise the muscles of the whole body 13 parts such as the back and hands according to the thickness of the rubber band. It is very important for the elderly to spend an hour doing simple muscle exercises with rubber bands every day to prevent falling.

Adhere to exercise, the elderly do not need medication.

"As the elderly get older, their muscle capacity will gradually weaken. Many elderly people will use drugs when their legs and feet are inconvenient, but in fact, insisting on exercise is the most effective way to keep their legs and feet flexible. " Satoshi Fujita, the designer of the rubber band exercise method and a professor at Ritsumeikan University in Japan, explained this. "For muscle exercise, a slightly more difficult exercise method is the most suitable."

Tian Akiro Fujita, an 83-year-old man, proudly said, "I have used this exercise method for three months, and I feel much lighter." At the age of 80, he found it inconvenient to go up and down the stairs. In the process of cooperative research with Ritsumeikan University, he insisted on doing rubber band stretching exercise at home twice a week, so it was no longer inconvenient to go up and down the stairs. "I don't even take medicine now", and he is very satisfied with his health secret.

However, Professor Fujita Satoshi believes that it is difficult for the elderly to do some weight-bearing exercises in muscle exercise, and even some lightweight exercises are unbearable for the elderly. However, if you can't persist in sports, you can't play its meaning. So he thinks it is a very good way to use rubber bands to move your legs and feet. The elderly can adjust the elasticity of the rubber band at any time according to their own legs and feet, so that the exercise load will not exceed the body's endurance.

Professor Fujita took 18 sick men and women with an average age of 70 years as the research object and tested the exercise effect. The test results show that the per capita muscle mass at the time of diagnosis is 400 grams more than that of MRI. At the same time, for the elderly, the effect of muscle gain has also been confirmed.

While exercising legs and feet, we should exercise the brain activity ability of the elderly.

"Although it is important to strengthen the muscle exercise of the elderly, it is also important to prevent the decline of brain function." Yamada Shi, an associate professor at the Graduate School of Medicine of Kyoto University, thinks so. His research focuses on "How the elderly cope with dual tasks".