Regular exercise for the elderly in spring is good for their health. Because the yang in nature begins to rise in spring, we should take advantage of this to raise the yang. Think about the revival of everything in the outside world. In such an environment, people can easily feel the exuberance and vitality of life. And the key to raising poplar is? Moving? No? Quiet? We should actively exercise outdoors, breathe fresh air and bask in the sun. What exercise should the elderly do in spring fitness?
Jogging with friends
A large number of studies show that strengthening social communication can help reduce the risk of memory loss. A new study shows that extensive social interaction reduces the risk of Alzheimer's disease in women by 26%, and psychological research also shows that encouraging others to exercise will also make them exercise more.
Close your eyes and practice balance.
Close your eyes and try to keep your balance. The brain relies on information from the muscles and joints of the limbs to coordinate various parts of the body, which can exercise the brain and prevent dementia.
Go for a walk in the park
The researchers found that people who often go for a walk in the park have improved their memory and attention by 20%. Experts say that the natural environment has the function of calming the body and mind, enabling the brain to process information better.
Practice Tai Chi Tai Ji Chuan.
Many studies have confirmed that hitting Tai Ji Chuan can improve the balance ability. New research has found that practicing Tai Ji Chuan also helps protect the brain area responsible for touching. This brain region degenerates rapidly after the age of 40. A recent study shows that middle-aged people in their fifties and sixties who often hit Tai Ji Chuan have the same fingertip sensitivity as those in their twenties and thirties.
Run while walking
Research shows that two 3-minute runs can make exercisers remember new words 20% faster than non-exercisers. Studies have found that various aerobic exercises can speed up blood circulation, thus making the hippocampus responsible for memory and language learning healthier.
Weightlifting plus balance training
The research shows that the elderly people's decision-making ability will be improved by nearly 13% after six months of weightlifting, walking and balance training. Increasing the ability of balance and coordination in strength training (such as lifting the right arm and left leg at the same time) can benefit people more, because different exercises can exercise different areas of the brain.
Throw the ball while walking.
The researchers found that teenagers who completed 65,438+00 minutes of bouncing, throwing and catching the ball were more focused in the following courses and tests. Researchers say that regardless of age, holding the ball with both hands and throwing and catching it during exercise can better stimulate the area of the brain that controls attention.
Old people should pay attention to scientific exercise. Spring is a good season for health preservation, but old friends should pay attention to several aspects when doing physical exercise:
Pay attention to cold and warmth in spring to prevent sudden diseases.
The medical scientist Sun Simiao once said? Don't thin clothes in spring? In spring, the climate is changeable, the temperature rises, a large number of pathogenic bacteria begin to multiply, and the temperature difference between morning and evening is large. With the increase of age, the physiological function of the elderly gradually declines, and their adaptability to climate change is poor. At this time, deliberately? Spring cover? Especially important. In the process of exercise, the clothes of the elderly should be as soft and light as possible, and keep warm close to the body. According to your physique and temperature difference, you can add or subtract clothes at any time. After exercise, don't enjoy the cool air at the tuyere when sweating profusely. You should immediately dry your sweat with a soft towel, get dressed in time to keep out the cold, then walk slowly for one or two hundred meters and have a rest to prevent physical discomfort caused by taking a rest immediately after exercise. At the same time, spring is also the season of high incidence of cardiovascular and cerebrovascular diseases. During exercise, we should pay special attention to prevent cerebral hemorrhage. Do not do strenuous exercise, do not squat and jerk, and always pay attention to anti-skid under your feet to avoid sudden fall.
Choose the right time to exercise.
Old people living in urban areas should avoid exercising in the morning. It is suggested that the exercise time should be after 9: 00 am, because there are a lot of pollutants such as automobile exhaust particles and smoke particles floating in the air at 5-7:00 am, which will burden the cardiopulmonary function of the elderly during the exercise. If people really need to get up early in the morning to exercise, it is suggested to choose places with beautiful environment and less smoke as far as possible.
Physical exercise must choose sports scientifically.
Take part in sports to enhance heart and lung function, such as Tai Ji Chuan, group dance, yangko and walking. Among them, walking is the first choice, especially for the elderly over 70. It is recommended to walk for half an hour every day. No matter what kind of exercise you choose, the range and amount of exercise can be adjusted by yourself. It is advisable to exercise for 30 to 60 minutes at a time, and pay attention to step by step. Do 10 minutes of warm-up before exercise to avoid muscle damage caused by exercise. Exercise should be planned and measured, and must not be rushed. According to personal physique, choose to increase or decrease the amount of exercise. After exercise, do tidying activities or self-massage for 5 ~ 10 minutes to prevent muscle stiffness.