As we all know, physical exercise can be divided into aerobic exercise and anaerobic exercise. Because the sign of anaerobic exercise is to improve the explosive power of muscles, increase the power of the heart and the blood volume of the heart. Therefore, it is only suitable for professional athletes, not for ordinary people and not for the elderly. Aside from anaerobic exercise, only aerobic exercise is left. Aerobic exercise refers to the exercise that mainly increases cardiopulmonary function and limb flexibility. As we all know, when we are slightly active, our heart beats faster and we breathe faster. This is the case with aerobic exercise. With the increase of age, the visceral function and limb function of people participating in sports decline to some extent. Only part of aerobic exercise can be done. Therefore, in order to take care of yourself after 70 or 80 times, aerobic exercise will begin after 40 or 50 years old.
What kind of exercise do you use? What suits you is the best. Some people like walking fast, some like playing table tennis, some like swimming, some like riding a bike, some like kicking shuttlecock, some like traveling, some like calligraphy, some like singing, some like playing Tai Chi, some like crawling on all fours, some like dancing, some like swinging a top, and so on. These exercises are all good, and the key is to move. But one thing, the intensity and duration of all sports should be controlled by yourself. Exercise self-discipline every time. When you are tired from exercise, you must have a rest. Be sure to do regular exercise, and do a little intensity exercise every once in a while. For example, after walking for half an hour today, you are a little out of breath, so slow down and walk with a walking gait. I had a lot of exercise today and I was a little tired at night. I stopped exercising the next day, but I still reduced my intensity. It is best not to exceed the load capacity of the body every day. The specific performance is that every day is full of energy, vitality and happiness. This is the best effect of exercise. If you feel weak after exercise, or depressed, or have a bad rest, or have no appetite to eat. That is, the amount of exercise is too large, the degree is too heavy and the time is a bit long. At this time, we should appropriately reduce the amount of exercise, reduce the degree and intensity of exercise, and shorten the exercise time. I believe that after a period of adjustment and exploration, you will definitely find a suitable exercise method and intensity.
The only thing left is persistence. Adhere to the exercise method, exercise time and exercise duration that suits you. I believe that after 70 or 80 years old, you can not only
Live a happy and healthy life, take care of yourself and have a happy, healthy and prosperous old age.
When people are 70 or 80 years old, how to exercise for self-care in life?
After careful observation, people who live a long and healthy life around me have a common feature, one is proper exercise and the other is moderate diet. Third, be optimistic, otherwise. The fourth is to be helpful, and the fifth is to seek medical advice in time if you are sick.
First of all, talk about proper exercise.
1, the best exercise is square dance (some people call it radio exercise), and dance for more than an hour from 6 pm to 8 pm every day. Old people are slow to respond, mostly three highs, and most of them are not suitable for ballroom dancing.
It doesn't matter if you can't dance square dance. Exercise is very important. Even if you stand still for more than an hour, the effect is good and the goal has been achieved. Everyone danced together, and an hour or two passed quickly!
There is also audio equipment at home. If you jump in your own house on a rainy day, few people can last more than an hour. Most people can't get up after jumping for twenty or thirty minutes, and even snore. It collapsed after a long time. Because people are lazy and need to be urged, it is better to dance square dance.
The difference between dancing and walking is that if you exercise for 40 minutes, you will sweat when dancing, but you will not sweat when walking. Dancing, full-body exercise, walking, leg exercise.
2, you can also take a walk properly. People in their seventies and eighties are generally retired and have no jobs. In the morning, noon and evening, people consciously go out for a walk and visit each other. This kind of person is also quite healthy. Don't sleep and watch TV at home when you are full. My mother has lost the ability to take care of herself and is taken care of by our children. She is weak and her blood pressure is surprisingly high. Every time she goes to the health center to hang salt water, her children have to sign the certificate of life and death. At that time, I thought to myself, if only my mother lived to be over 80 years old. Mother has an old habit of cramping her legs. She can't sleep at night because she doesn't walk. So, she eats, walks and sleeps. Sleep when you are tired and leave when you wake up. She walked and walked. Several iron crutches were worn out, and she was 96 years old in the Year of the Rat. Although she has been humming, she is basically ok.
By the same token, in major hospitals, as long as there is a slight color after major surgery, doctors tell patients' families to help them walk a few steps. Walk three or four times a day. The doctor said that this is to prevent muscle degeneration and joint stiffness, and at the same time, proper exercise will accelerate the patient's physical recovery! This is what scientists say: life lies in exercise!
3. Proper labor. I went to see a doctor because of cardiovascular disease. A doctor in China told me that it is absolutely beneficial for people with a heart to do some slight housework. The speaker has no intention, but the listener has a heart. From then on, I thought it was good to sweep the floor, cook and dry clothes, but if I felt uncomfortable, I immediately stopped and stood there.
My wife is over 70 years old. She likes to grow some vegetables in the fields with dry tea and water, fertilizer and insects, and keep moving like a garden. Occasionally, I will have some pains, but I will have a free physical examination every year and my physical indicators are normal.
What is emphasized here is the word "appropriate". There are not a few people who suddenly died of high-intensity labor over 70 years old.
Second, diet is as important as proper exercise. People who eat a small amount and eat lightly are not easy to have three highs. I have a big appetite and good absorption function. I had three orgasms. Now I'm restricted to eating, and I can only eat six or seven points full. You don't go on a diet yourself, and now the three high diseases tell you to go on a diet. If you don't go on a diet, crossing the red line is the death line. Now I understand: eating too much oil and meat is easy to get hyperlipidemia and hypertension; Eating too much sugar and starch is easy to get diabetes; Eating too much fish, shrimp and seafood is easy to get gout. Just eat two or three mouthfuls of delicious food, and don't be greedy, especially middle-aged and elderly people. Don't eat too much delicious food. Eating too much is poison. One step beyond the truth is wrong, and the most beautiful thing is ugliness. We used to be poor in China and pursued a happy life. In 2000, everyone said that they were beautifully dressed and had nutritious food. Now that I have money, the famous cases of rich diseases and senile diseases are among the best in the world. What we are discussing now is what to wear, what to wear and what to eat. It means that the nutrients ingested by the human body should be balanced and cannot exceed the standard, otherwise it will be obese, increase the cardiovascular burden, and have a big stomach, which is harmful to the body. Of course, it takes a lot of willpower to control your appetite. A weak-willed person can't do it.
Third, it is also important to see a doctor. My aunt said that Yu Jiazu didn't have diabetes, but cardiovascular disease ran away in the family. After believing this, I didn't control my sweet food well and didn't see the doctor in time. I got diabetes at the age of 70, and now I regret it!
Seeing more doctors and checking more can greatly reduce the basic diseases of "one fat, three highs" and effectively prolong life!
Fourth, have a good attitude, do not compete with the world, and do not cause trouble. Such emotions have little influence on cardiovascular patients and effectively prevent sudden death and stroke. A good attitude and detachment are good medicines for longevity.
Fifth, be ready to help others, give people roses, and make their hands fragrant. These two points are also important. It is often heard that the old man argued with others and died in the wind. My next-door neighbor, an old uncle named Lin, is not only good at sports, but also confused and smiles at everyone. He is 89 years old and can take care of himself.
Life lies in proper exercise. As long as you keep exercising, you will be young. For example, in this battle against coronavirus, many volunteers who walk fast and are full of energy look to be around 60 years old. When asked about their age, many of them are grandmothers in their seventies.
The above is personal knowledge and experience. I hope everyone can participate in communication, learn from each other's strengths, facilitate their strengths and avoid weaknesses, and hand over a long-lived answer sheet!
Together in the near future to create an enviable longevity country!
First, choose an exercise plan that suits you when you are young. Exercise should form a habit and start at an early age. Some people have time to exercise after retirement, and their health is too poor. If you have money, you want to eat more good things, and your stomach will not work. So choose a sport that interests you as soon as possible, stick to it and stick to it for a long time, and your health will get better and better. Such as running, brisk walking, mountain climbing, swimming, Tai Ji Chuan and other ways are all good.
Second, when you are old, you'd better exercise moderately. Everyone has different constitutions. Don't blindly compare with others. Compared with your past, you can improve and progress. When you get older, you'd better choose low-intensity and relatively mild exercise, such as jogging, brisk walking, walking slowly and sweating slightly, so that you feel relaxed and comfortable. Exercise for too long, the intensity is too large, joints are easy to get hurt, and the body is easy to get tired, which is not good for health.
Third, we should strengthen strength training. When people get old, the functions of various organs decrease, the skin becomes slack, the strength decreases, muscles atrophy, leg weakness, palpitation and shortness of breath, gastrointestinal function weakens, and the aging speed accelerates. Strengthening strength training will make people's muscles stronger, their strength increased, their bones younger and their bone density increased. Can effectively prevent the occurrence of osteoporosis, and will not hunch when old. Flexible legs and feet, walking without breathing. If possible, it is better to go to the gym and carry out comprehensive body training in a targeted manner. If there are no conditions, it is not bad to pull the horizontal bar, do push-ups and squat with your own weight in parks and stadiums.
Fourth, pay attention to reasonable nutrition collocation. When you are old, strengthening exercise is one thing, and you must also ensure timely nutrition supplementation. Eat more high-protein foods, such as fish, shrimp, eggs, milk and so on. Eating more dietary fiber such as fresh vegetables, fruits and coarse grains can increase satiety, eliminate excess oil and toxins, and effectively reduce fat.
In short, I am still healthy after 70 to 80, which is my own blessing and the blessing of my children. Pay attention to healthy exercise, the sooner the better. Investing in health and having a good figure is more important than anything else. My mother is such an old man. I am 88 years old and I can take care of myself. I walk my dog twice a day (there are three dogs in my family), and I can go to the market around my home to buy food. It's just that during the epidemic, I won't let her go because many places have to be scanned or registered.
My mother began to practice Tai Ji Chuan and Tai Chi sword in her fifties. There was a sports ground 300 meters away from my home. Every morning from 6: 00 to 7: 00, a group of people around this community spontaneously come to this sports ground to exercise. Although this is a spontaneous organization, because of the coach's teaching, everyone studies hard and becomes more and more formal in the future. They have uniform clothes and swords, and they continue to participate in regional and even city competitions, and have been ranked many times. My mother is older here, but she does everything seriously, so she studies well. She once participated in individual competitions on behalf of the group and won the ranking.
My mother has been practicing for more than ten years. Until 2002, I bought a house and moved, and my mother could no longer participate in activities. Her practice was terminated. She was 70 years old then. In our new community, no one practices Tai Ji Chuan or Tai Chi sword, and she doesn't want to do it outside alone, so after coming, this activity basically broke down. About ten years later, our family began to have dogs, so she basically completed the task of walking the dogs.
My mother is a celebrity in the community. Many people know about her and our three dogs. In particular, many people know that she can still walk her dog in her 80 s, and they all praise her for her good health. Occasionally, people I know or don't know will always ask me: Why doesn't the old lady come out to walk the dog? I said she was ill and people asked her about her illness with concern.
10 days ago, when we were spending our summer vacation at a relative's house in Inner Mongolia, she fell and suffered a compression fracture of the lumbar spine. I saw a doctor in the hospital, and the doctor said that there are two ways, one is surgery, which requires hospitalization, and the other is to go home and rest. She insisted on going home to rest, so I had to send her home.
After returning home, I bought her online plaster and traditional Chinese medicine for treating fractures, which were used for internal and external use. The situation has also improved greatly. From turning over, you can go to the toilet by yourself and walk around the house with crutches. Even one morning, before I got up, she cooked porridge and eggs for me, and it was only 18 days today. I'm really glad to see her change. Perhaps it is because of her better physical quality that she can recover to this extent so quickly.
Judging from my mother's experience, she is in such good health now that she should benefit from more than ten years of exercise. Of course, the living standard of our family is not bad. Although we can't do delicacies, the nutritional balance can still be guaranteed. I think that if a person finds a suitable exercise mode from an early age and persists for a long time, plus a reasonable diet, then his future life will be different from that of people who don't exercise.
That's a good question. I am 84 years old this year, so I can talk about my own experience:
Working age, not to mention lifelong exercise. After retirement, in order to enrich my life, enjoy my life and improve my quality of life, I must keep exercising. When I just retired, I was in good health, not too old, and there were many kinds of exercises. Among them, I mainly exercised two events: one was dancing and the other was winter swimming. The advantage of winter swimming is its strong continuity. I practice every day. If you don't practice for three days, you won't dare to go into the water. It's also good for your health. Another project is dancing. Strong entertainment, easy to adhere to. However, the correct attitude is particularly important.
I am 84 years old, my legs hurt when I walk, and I don't swim in winter. However, dancing still persists. My wife is also 84 years old. Yesterday, I sent a video. The topic is an old couple. Age plus 168, dance together.
Now, we look after ourselves. Every morning, I dance, cook and buy food by myself. After dinner, my wife danced square dance and I took a walk.
I hope our experience. It is a little inspiring to netizens.
There are many articles about sports on the Internet, all of which are very professional. There are few articles about exercise for the elderly. Because I am an elderly person, I will share my personal experience with you. There are many ways for the elderly to exercise, such as: Tai Ji Chuan, square dance, yangko, table tennis, badminton, etc., but these are more intense sports, which are no longer suitable for the elderly. So what sports can be suitable for the elderly? Let's talk about it in detail:
Step 1: Take a walk.
Walking is the best exercise for the elderly. Go to places with many trees in the morning, and the air is fresh. Start walking slowly, gradually speed up, and then walk slowly for 30 ~ 40 minutes at a time. People who are weak can walk with crutches to prevent falling.
do exercises
Doing exercises is not difficult for the elderly, but it is best to do a whole set. If you can't remember those complicated actions, you can simplify them as needed. For safety reasons, it can be done indoors.
1. Chest expansion exercise
Hands on the side, back vibration, 20 times. Lift, back vibration, 20 times. Hands droop, chest out and vibrate 20 times.
2. Kicking exercises
To prevent falling, hold the windowsill, kick the left and right legs 10 times, and then kick back 10 times. Don't push too hard, no matter how much you kick, just kick.
turn around
Raise your hands horizontally and turn them left and right for 20 times with moderate force.
4. Squat exercises
Hold the bed with both hands, squat and stand up 10 times, which can be reduced or increased according to physical strength.
5. Toe exercises
Hold the windowsill with both hands and raise and lower the heel 20 times.
6. Organ movement
Blow your tongue, blink, knock your teeth, swallow, wipe your ears and lift your anus 20 times each.
Stretch tendon
Sit on the bed, keep your upper body straight, put your legs together and lean forward until your hamstring hurts. Stick to 1 ~ 2 minutes and do it 2 ~ 3 times (no need for others to cut their toenails often).
Step 3 Use simple sports equipment
Grasp the hand. Regular use can exercise your hands and is good for your heart.
Yaling. If there is no bell, you can use a detergent bottle instead. Fill it with water and tighten the lid. Just practice 3 ~ 5 times a week, which can strengthen your arm strength.
Stretcher. You don't need to hang the whole spring, just hang two or three to exercise your arm strength and heart.
Step 4: Do housework.
Doing housework is also a good way to exercise, such as cleaning the house, mopping the floor, washing clothes and cooking. It makes you feel a little tired and sleep soundly at night.
The above is my superficial experience in physical exercise. I hope that old friends should grasp two points when exercising, one is moderation, and the other is persistence, so as to receive good fitness results. You can delay aging and take care of yourself.
Usually walk for 30 minutes every day,
Listen to world famous songs and light music,
How relaxed,
Mainly light vegetarian food,
Try not to go to bed early.
Of course, this is only one aspect.
People are different from animals,
Is to have thought and spirit.
Is to have a healthy mind,
And optimistic spirit.
This requires creating a fair environment for the whole society.
The living environment is spacious,
The surrounding environment is safe and hygienic,
People's environment has received positive attention,
Fair, safe, healthy, simple and positive beliefs!
It is true that life is impermanent, but generally speaking, for the health of the elderly, the most important thing is a good attitude. Many diseases are caused by self-scaring and self-blocking.
Look at big data again. Don't say sudden death is abnormal. How many people who normally enter old age are basically healthy and dead? How many people have lost their ability to take care of themselves for more than ten years? How many people need to be taken care of in two years? How many are three to five months or less?
How many people, like people with profound practice, can fully foresee the end of life, be free to choose, prepare calmly and die with dignity?
According to the incidence of cerebrovascular diseases, perhaps less than 30% of you are worried that you can't take care of yourself, while more than 90% of the elderly are worried about themselves. Some people are worried for almost the rest of their lives, which has seriously affected their mood and quality of life, and even the benign interaction and communication between relatives. Do you think it's worth it?
Each of us has a different way of thinking rather than a different life. Worry is poison.
Therefore, if there is a way for people to take care of themselves completely in their later years, they should first be content with their fate, take it as it is, accept it indifferently, live in the present before life comes, be content with the present, cherish the present, cherish the body as a blessing, and cherish everything in the present with such a mentality.
Finally, if you really want to be a yogi, take the right path, follow Master, and practice self-denial for the final dignity, different stages of practice will make you have different gains and feelings.
People in their seventies and eighties should take good care of themselves. The exercise methods are as follows:
The first is the method of nutrition in place. As the saying goes, if you eat bitter, you will eat bitter, that is to say, you should eat nutritious food, including protein, vitamins and fat. Don't be picky about food and anorexia, and don't cut down on food for fear of obesity. In order to make nutrition in place, we must choose hard, non-toxic and harmless ingredients and foods, and pay attention to scientific eating methods.
The second is the way to express comfort in the early stage. In the adolescence of life, you should have excellent academic performance. In the youth of life, you should have excellent work performance. Middle-aged people should be able to reap rich achievements in life. In old age, with the above three achievements and good comfort, and a full life, you will complain less and regret less, thus promoting physical and mental health.
The third is optimism about the world. In this world, many problems need to be faced, so we must be optimistic, calm and solve them properly. Respond to the world through optimism, be happy, untie the knot, eliminate hatred, reduce pessimism, and make people's blood flow smoothly and feel happy.
The fourth is the moderate exercise method. Nowadays, people have many exercise methods, such as running, walking, square dance, qigong, fitness equipment and so on. Do moderate exercise, don't be too tired, and don't exercise for too long, so as to get the fitness effect.
The fifth is the method of self-consolation. In the course of life, you will encounter various personnel problems, including ups and downs, ups and downs, gains and losses. This requires you to comfort yourself when you are in adversity, when you are in pain and when you are lost. Don't be angry and angry, let your mind become better, calm and normal from self-comfort.
The five methods of self-exercise will really help people's physical and mental health as long as they are used well. In this way, when you live to 70 or 80 years old, you can still take care of yourself and support the elderly at home. This is the sunset.
This is a very good question! I am 76 years old, and I also suffer from degenerative diseases of the elderly. Hypertension is a little lower, and there is no problem of diabetes and high cholesterol. Cardiovascular diseases also have a congenital "myocardial bridge" and two small vascular fistulas. Because the doctors in West China Hospital didn't diagnose the problem too much, they didn't have an operation, so they ignored it. I can not only take care of myself, but also go to my son's house with my wife to help take care of my two grandchildren (the older one is only over 7 years old, attending/kloc-0 grade, and the younger one goes to kindergarten at the age of 4). We also buy food, cook and do housework, and we can climb a mountain road when we travel. Let me talk about my personal experience: First, I have always been gentle and have a good attitude. I taught primary school for 42 years, my wife worked as a worker for 30 years, and I retired 15 years. Living on a pension is enough. My son and daughter-in-law did a good job. Second, I like sports since I was a child, and it is still a habit. Its time and intensity are also suitable for physical age. Third, diet and living habits are also natural and reasonable. Don't deliberately pursue health care and deliberately eat health care products. Not picky about food, miscellaneous grains, nuts, vegetables and fruits are also diverse. Only tofu and finished products have been personal preferences for decades and are inseparable almost every day. Don't smoke and drink, because physical allergies can cause cough and itchy skin. Drink green tea for decades and add yogurt when you are old. Fourth, I am outgoing, like making friends, and I am generous. I like China chess, poetry and literature, and Chinese medicine. At the age of 65, under the guidance of my friends, I began to love singing and became the first hobby to replace China's chess. Conclusion: I hope my answer can give some inspiration or help to netizens.