It is not suitable for the elderly to get up early, and exercise is the basic way to keep healthy. I believe many people have already used this sport to exercise in primary and secondary schools. Regular exercise is beneficial to enhance our cardiopulmonary function, and exercise can prevent the three highs. Understand that the elderly should not get up early when exercising, so get up quickly!

Old people should not get up early when exercising. 1 The elderly should adhere to eight balances in body-building exercise, each fitness method has its own specificity and limitations, and the effect of choosing too single method may not be good, so choose balanced exercise or alternate exercise of various parts. The following are eight balanced alternating movements, and the elderly can choose several combinations.

Balance between brain and body: In addition to walking, running, playing ball and other physical exercises, we should also alternate mental exercises, such as writing, practicing calligraphy, surfing the Internet, playing cards and playing chess. It can not only enhance physical strength, but also delay brain aging and avoid excessive mental or physical activity.

Static and dynamic balance: the alternation of physical and mental activities. While ensuring adequate sleep and rest time, do exercises such as meditation and meditation to relax your whole body muscles. Both dynamic muscle activity (30 minutes' walk) and static muscle activity (10 minutes' stance, with knees bent more than 90 degrees every day) should be carried out.

Balance up and down: running and walking with more lower limb activities exercise the cardiovascular system, mainly exercising leg muscles; Exercise with more upper limb activities (playing ball and fitness equipment) should also be done to make the muscles of upper and lower limbs get balanced exercise.

Balance before and after: Most movements of the human body are forward, so the muscles and ligaments in front are superior, while those in the back are inferior. The imbalance before and after is the source of many diseases. Backward movements, such as walking backwards, bowing backwards, backstroke, etc. , can strengthen the muscle ligament.

Balance between left and right: Most people use their hands or legs more naturally, and the corresponding side is at a disadvantage. The advantage of alternating left and right activities is not only to balance the left and right limbs, but also to balance the development of the left and right hemispheres of the brain.

Balance between speed and speed: alternating slow and fast movements, such as slow or fast-paced dance and slow and fast walking, can exercise various metabolic functions of the body.

Balance between cold and heat: Exercise at different external temperatures plays an irreplaceable role in human immunity and relaxation and contraction of cardiovascular smooth muscle. For example, you need to exercise with a temperature difference of 30℃ between winter cold wind and summer heat. We can't overemphasize the benefits of a certain method, nor can we ignore the limitations of a certain method. If you don't have the habit of taking a cold bath when you are young, you should reduce the temperature difference of water when you are old.

Swimming in the swimming pool at 26~28℃ is very suitable.

Balance between standing and lying: Most people use upright exercise, so they need to lie down or lie down to keep the balance of gravity and blood distribution in all parts of the human body and reduce the burden on the heart, so as to achieve the goal of health and longevity. In addition to swimming, crawling is also a horizontal exercise. It is better to crawl forward on all fours for 20 to 30 minutes at a time.

Here, fitness experts suggest that the amount of exercise should increase with age, and the intensity should be appropriately reduced. Old people who like to pull ligaments can't just pull ligaments without practicing strength. They can increase the muscle training of legs and upper limbs in the fitness method.

Besides, what sports do the elderly often do? Specific reference: What sports do the elderly often do?

Old people should not get up early for fitness exercise. 2 1995, the State Sports Commission launched the "National Fitness Program" aimed at improving the quality of the people. This is a grand systematic project in line with the future social development and will play an important role in improving the physical fitness, health level and quality of life of the whole people. Sports for the elderly is an important part of national fitness, and actively carrying out sports activities for the elderly is an important work to make the elderly live a long and healthy life and continue to exert their residual heat.

The elderly must master appropriate exercise intensity and exercise under the guidance of scientific exercise prescription. 1990 The American Sports Medicine Association recommended that the threshold of physical exercise intensity for the elderly be 60% of the highest heart rate (220-age), which is equivalent to 50% of the maximum oxygen uptake. The heart rate is 1 10 130 times/minute, three times a week, and each time is 2060 minutes. However, for the sake of the health of the elderly, the elderly over 65 years old will often feel tired, wheezing and sweating when they exercise at the above intensity; If you are an old man who never exercises or gets sick, you will soon be unbearable and have to stop exercising halfway.

In view of these situations, the American Heart Association issued a formal statement in 1992, refuting the traditional view of the American Sports Medicine Association and clearly pointing out that:

Lack of physical activity is the main risk factor of coronary heart disease.

2. Any intensity or type of physical activity can reduce the risk of coronary heart disease.

3. Both patients with coronary heart disease and healthy people can benefit from physical exercise habits.

In order to encourage more Americans to participate in fitness activities, the US Centers for Disease Control and Prevention and the American Sports Medicine Association jointly recommended and approved by the American Heart Association, the US President's Committee on Physical Fitness and Sports, the American Society on Aging and other academic groups, and published an article entitled "Physical Activity and Public Health" in June 1.995, questioning the intensity exercise:

First, it is considered that the physical exercise program originally recommended by the American Sports Medicine Association is too intense; The new scheme expands the above traditional model into a physical activity health model, emphasizing that as long as you do activities, you can get the same health benefits even if the amount of exercise is small.

Secondly, it is considered that the accumulation of intermittent and short-term physical activities (such as 10 minutes) is also a suitable fitness exercise method. This paper also introduces the related research results, such as the same intensity, one group is 30 minutes, and the other group is 10 minutes each time. After exercise, the physical strength of the two groups has improved obviously, and there is no obvious difference between the two groups.

Thirdly, I think the ways of exercise can be flexible and diverse, as long as they are positive. It also includes some items previously classified as life, work and entertainment, and suggests that you can participate in regular items (jogging, walking, pedaling exercise bike, swimming, playing ball, etc. ) or divide them into several different activities. For example, climb stairs instead of taking the elevator; Walking instead of taking a car; Do gymnastics or pedal an exercise bike while watching TV; Gardening, housework, dancing, and playing games with children can all be done. In particular, mowing grass and repairing houses that men often do are typical moderate physical activities.

Fourth, it is recommended that every American adult take moderate physical activity every day, including short-term activities of 30 minutes in total. This is roughly equivalent to consuming 200 kilocalories a day.

Fifthly, gymnastics, traction and weight-bearing activities should not be ignored. In the past, these stretching and strength exercises were considered taboo because they might lead to sudden death, but now people think that they can improve balance function, reduce falls and enhance muscle strength without this danger. China Tai Ji Chuan, studied by American scholars, thinks that it can reduce the onset of cardiovascular diseases and is widely welcomed by westerners.

According to the international development trend of physical activity and rehabilitation theory and practice, we believe that the elderly in China should also pay attention to the following points:

1, the intensity of fitness exercise for the elderly should start with light activities. According to research, middle-aged and elderly people who insist on low-energy exercise for a long time can not only reduce the prevalence of cardiovascular disease, diabetes and Alzheimer's disease by 35%, but also reduce the mortality rate compared with those who do not participate in strenuous exercise or occasionally participate in exercise. The exercise time once or several times a day can add up to more than 30 minutes. Those who have spare capacity can transition to moderate exercise, and those who are healthy can also start from moderate exercise directly. Be cautious about strenuous exercise, which should be listed as taboo. As for the daily calorie consumption, it can be lower at first and gradually increased to 150200 kcal per day.

2. The types of fitness exercises for the elderly should be flexible and diverse, and pay attention to entertainment. Tai Ji Chuan, Yangko, disco for the aged, croquet and gymnastics are all acceptable. Walking is also a good way to exercise. People over 70 years old insist on walking for 30 minutes every day, which has little effect on the bone salt content, lung function and stair climbing ability of men. For women, it has obvious benefits for muscle strength and stair climbing speed. In China, there is not much research on the fitness exercise of the elderly and the elderly who stay in bed for a long time. There are some activities abroad, such as chair exercises and bed exercises, which are worth learning and studying deeply.

If you exercise in the early hours of the morning, you should exercise less. People are used to exercising in the morning, but in the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death often occur from 6 am to noon 12, so you should try to choose afternoon and evening activities.

It is unscientific to walk at a hundred paces after a meal, so it is advisable to act with caution. There is an old saying in China: "You can live ninety-nine if you walk a hundred steps after a meal." From the perspective of modern medicine, the elderly should not advocate walking at a hundred paces after meals, because eating, especially a full meal, is a load for patients with cardiovascular diseases. Hebei Geriatrics Research Institute found that the blood pressure dropped from 65,438 0.39 mm Hg before meals to 65,438 0.29 mm Hg 60 minutes after meals, while the heart rate increased by 65,438 0.5 beats/min. Postural hypotension occurred in 25% after moderate exercise, which indicated that postprandial exercise had some negative effects on cardiovascular system, but the ECG did not change. Therefore, the elderly should avoid physical exercise after meals, especially within two hours after a full meal.

5. Maintaining the healthy effect of physical activity depends on long-term persistence. Generally, this effect will gradually disappear after stopping practicing for a few weeks. As for getting sick or in hot and cold seasons, you can temporarily stop practicing.

In short, the elderly to participate in fitness exercises must do:

(1), which varies from person to person. Everyone's physical strength and health are different, and the events and exercises they participate in cannot be the same.

(2) Perseverance. Persistence is the key to exercise.

(3) Step by step. Activity intensity should be moderate first, then moderate.

(4), check the effect. Consult a doctor with sports medicine literacy once every six months or once a year.

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