run quickly

Running is a simple and convenient sport, suitable for men, women and children. Long-term adherence to running knee joint will get exercise and flexibility will be improved; Can stimulate calcium absorption and effectively reduce the risk of fracture; It can also lower cholesterol and improve the three high diseases.

In addition, after long-term running, the whole body will become full of vigor, younger and more energetic than peers!

For the elderly, it is recommended not to pursue speed when running, but mainly to jog, and the frequency of running is not so high. Just keep running three times a week for about 30 minutes each time. If you don't think running is suitable for you, you can try the following exercise.

Zhong Nanshan once said in an interview: "There are three kinds of sports suitable for middle-aged and elderly people: walking, Tai Chi and swimming. Persistence is both longevity and health. "

stop

Walking is the best and simplest aerobic exercise. The World Health Organization puts forward: "Walking is the safest and best way to lose weight by exercise." But also help digestion, and can effectively exercise the joints of the body. Walking and chatting with family after meals can also enhance feelings, make the body and mind happy, and become healthier and healthier.

taiji

Tai Chi is a kind of fitness method which is mainly static and dynamic, supplemented by static and dynamic, which can relieve neuromuscular tension and stabilize mood. In the process of playing Tai Ji Chuan, attention needs to be highly concentrated, and the brain, hands and eyes should cooperate with each other. Therefore, playing Tai Ji Chuan can increase the sensitivity of the nervous system and improve the flexibility and flexibility of each joint. And not limited by the venue, you can practice everywhere in the park, downstairs garden and at home. Practical and easy to learn, low intensity, slow speed, easier to adhere to.

swim

Middle-aged and elderly people often swim, which can increase metabolism and improve human immunity. Because the buoyancy of water can support the body, it will reduce the burden on joints, which is very suitable for people who can't take part in jogging or walk too much because of joint injuries. During swimming, you can relax and rest your body and mind. Not only will the body relax, but the nerves will also be relieved. It should be noted that everyone should be prepared before going into the water, take safety measures when swimming, and determine the distance according to personal physical fitness. You can usually have a rest after swimming 50 meters.

square dancing

Square dance is not only an entertainment project, but also a very effective whole-body exercise. Because the rhythm of square dance is relaxed and the technical difficulty is not high, it is suitable for people of all ages. Regular dancing can not only enhance muscle strength, endurance and vital capacity, but also improve body shape, relax bones and muscles, and reduce problems such as backache caused by insufficient exercise. In addition, dancing can make people feel happy, physically and mentally comfortable and relieve mental stress.

body-building

Aerobics, a relaxing and beautiful sport, can exercise the muscles and ligaments of the head, neck, shoulders, back, waist, abdomen and limbs and all parts of the body. Regular practice of aerobics can enhance the stability of joints, make body movements agile and flexible, and also change people's mental state and relieve psychological pressure.

But we should pay attention to the following points when jumping aerobics: wear clothes that fit and sweat before jumping aerobics, replenish water in time during warm-up and aerobics, and do stretching exercises after aerobics.

Choose exercise and exercise difficulty according to your age and physical condition. The premise of all exercises is safety. Some patients with chronic fever should be more cautious in practicing movements and consult a professional doctor if necessary.

Do not exercise on an empty stomach. It is easy to cause hypoglycemia. If you exercise again at this time, it is easy to be dangerous.

After half an hour -65438+ 0 hour after meals, do light exercise, such as walking, and moderate exercise should be done one hour after meals, such as playing table tennis; High-intensity exercise should be arranged two hours after meals, such as running.

It's winter now, so don't go out to exercise too early in the morning, and finish it as soon as possible in the evening. It is best to invite friends and relatives to exercise together.

Don't let age get in the way. Age is just a number. What really determines whether a person is getting old is his attitude and lifestyle. Keep reading, you will gain knowledge and exercise, and you will gain a healthy body.