Jogging equipment: undershirts, running shoes and protective gear.
Note: it is best to choose running time every morning, mainly jogging, supplemented by other running methods, and do what you can. If you are in poor health or lack of exercise, you can take it away and run alternately, and the speed is based on your comfort.
Tai Ji Chuan sports equipment: tai chi suit, cloth shoes.
Note: After learning to move at an appropriate speed, when you slow down, you can feel your inner feelings and realize that you are not pushing hard. After being familiar with the movements, combine breathing to guide the abdomen to turn inside. Every movement begins with the consciousness of the abdomen, and the whole body moves completely with a change of mind.
Table tennis equipment: rackets, sports shoes, etc.
Precautions: Before exercise, you should do some special exercises, such as jogging and unarmed exercises, and move all joints, ligaments and muscles to make the human body adapt to the requirements of table tennis. The periphery of the table should be spacious and free from obstacles to avoid sports injuries.
Aerobics equipment: fitness clothes, sports shoes.
Note: Pay special attention to the problem of shoes. Choose a suitable pair of sports shoes or dancing shoes. The sole should be soft, flexible and elastic, which can absorb the impact of jumping.
Swimming equipment: swimsuit, goggles, swimming cap and earplugs.
Precautions: strict physical examination before swimming to avoid accidents; Get ready for activities and relax before going into the water; Don't hold your breath and push too hard to avoid overactivity.
Precautions for square dance: Don't jump too fast. If you feel unwell, such as palpitation, chest tightness, shortness of breath, dizziness, etc., you should sit down and rest for a while, and then continue after the symptoms disappear. Exercise for the young elderly: ballroom dancing and mountaineering ballroom dancing have moderate amount of exercise, accompanied by music, which is both interesting and can meet the basic sports requirements of the elderly. At the same time, it can increase the opportunities for retirees to communicate with others and eliminate spiritual loneliness. It should be reminded that elderly friends with high blood pressure had better avoid some rotating movements when dancing ballroom dancing to avoid dizziness. Besides ballroom dancing, mountain climbing is also a very good exercise, which helps to strengthen bones and exercise cardiopulmonary function.
Middle-aged people: Tai Ji Chuan, Tai Ji Chuan and Tai Ji Chuan are a whole-body exercise that integrates shape (movement), mind (idea) and breath (breathing), not a simple limb exercise. On the one hand, it can exercise muscles and relax muscles; On the other hand, through the coordination of breathing and movement, the internal organs can be massaged and exercised to achieve the purpose of strengthening the body. Practicing Tai Ji Chuan for many years can relieve various chronic diseases, such as neurasthenia, hypertension, heart disease, dyspepsia, rheumatoid arthritis and diabetes.
Old people: running arms and fitness balls. Old people over the age of 80 can not exercise often. If you can do some small moves in your daily life, you can also play a role in health care and physical fitness. Experts recommend arm running to the elderly, that is, to exercise the arm instead of running. In addition, the elderly can practice fitness balls with one hand or even both hands anytime and anywhere. Playing fitness ball for a long time can make hand joints stretch flexibly, promote the movement of upper limb muscles such as fingers, wrists and elbows, prevent and correct the numbness and trembling of upper limbs caused by degenerative diseases of the elderly, and also slow down the decline of brain function and prevent Alzheimer's disease.
Spring sports for the elderly, summer sports for the elderly, autumn sports for the elderly, and winter sports for the elderly to keep fit. Traditional Chinese medicine believes that pressing armpits frequently can relax muscles and collaterals, harmonize qi and blood, and delay aging. The method is as follows: put the left and right arms across your chest, press the right armpit with your left hand, press the left armpit with your right hand, and gently pinch the armpit muscles rhythmically for 3-5 minutes, 65,438+0 times in the morning and evening, and avoid overexertion.
The sebum secretion of the elderly who comb their hair is relatively reduced. If they wash their hair too often and use too much shampoo, they will wash off a thin layer of sebum, making their hair dry, peeling and itchy. For the elderly, it is enough to wash their hair once a week, and it is not advisable to use soap that is too alkaline. In addition, combing your hair often helps to promote blood circulation in your head and increase the nutrition of your hair.
Sit with your arms straight, your hands straight, and your palms flat on your chest. At this time, the right index finger can move forward along the farthest end of the left middle finger and the center line of the palm until it reaches the center of the cubital fossa for 25 times, and the right index finger can move from the fingertip of the left little finger to the cubital fossa for 25 times; Change hands and push your right hand with your left hand in the same way, pushing 25 times respectively. It has the effect of clearing away heart fire and relieving annoyance.
In the leisure time after meals, often doing neck-turning exercise can not only get refreshing effect, but also prevent the occurrence of cervical diseases. The specific method is: sit in a chair, first raise your head and lean back as far as possible, then bend your chin to your chest to relax your neck and back muscles, roll left and right 10 ~ 15 times, then stick your back on the chair back and hold your hands behind your neck for a while.
Sports equipment waist twister function: can relax waist and back muscles.
Taboo: The rotation range cannot exceed 180.
When middle-aged and elderly people practice waist twisting, they should pay attention to controlling the amplitude of waist twisting, with slow speed and gentle movements, otherwise there is a danger of spraining the lumbar muscles, and the amplitude should not exceed 180, and it is advisable to complete it every 3-4 seconds.
Function of walking machine: exercise legs, waist, abdomen and heart and lungs.
Taboo: Don't swing too much.
Many middle-aged and elderly people like to shake their legs together, which is dangerous and easy to lose their center of gravity. Once they accidentally fall, the first injury is the back of the head. When the elderly operate the walking machine, the most suitable swing amplitude is about 45, and the best frequency is 3-4 seconds/time.
Upper limb tractor function: exercise upper limb and shoulder and back muscles
Taboo: people with insufficient upper limb strength can't do it
The slow pulling action of the upper limb tractor can relax the muscles around the shoulders, which is very helpful for middle-aged and elderly people with scapulohumeral periarthritis and can also play a role in preventing lumbar disc herniation. However, it is suggested that elderly people with insufficient physical strength should not play this sport.
The role of the kicker: exercise the strength of the waist and lower limbs.
Taboo: Not applicable to people with joint diseases.
Some elderly people usually have knee pain, leg weakness and other symptoms, thinking that exercise with leg kicker can enhance leg strength. However, if you suffer from osteomalacia of the hip joint, it is easy to damage the extensor muscles by using a kicker with strong exercise intensity, but it will aggravate the original symptoms.
Function of the body-building device: enhance the cardiopulmonary function, improve the muscle strength of upper limbs, waist and abdomen, back and the coordination ability of limbs.
Taboo: Lumbar disc herniation is not suitable.
This exercise is suitable for people who often sit at their desks and have strain on their neck muscles and waist muscles. However, if the disease has developed to disc herniation, don't use this instrument, because the spine can't stand the "tossing" of the riding machine.
Rowing function: exercise arm strength and coordination ability.
Taboo: Don't pause between actions.
Rower can make the back move to the maximum extent in the process of body flexion and extension, at the same time, it can effectively enhance the elasticity and toughness of each joint of the spine and relieve back pain. But in practice, we should pay attention to the consistency of movements, otherwise the muscles will not be exercised.
Muscle exercise push-ups are repeated in multiple groups, each group is about 12 ~ 15 times, and the number of times can also depend on the individual's tolerance. 1 ~ 20 minutes twice a week.
Exercise bike with movable handle for upper limb exercise; Rowers can exercise the muscles of upper limbs, legs, waist and chest, increase muscle strength and elasticity, and at the same time enhance overall endurance.
Walking bike Walking bike is used to exercise leg, waist, abdominal muscles and cardiopulmonary function. Treadmill is used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary function.
Tai Ji Chuan Tai Ji Chuan can effectively enhance the muscle strength and stabilize the gait of the elderly. Experts from the University of Atlanta in the United States conducted 15 weeks of Tai Ji Chuan training for the elderly over 70 years old, and found that the risk of falls of these elderly people was 47% lower than that of other peers.
Kicking shuttlecock is mainly about grasping, falling, jumping, wrapping and kicking, which can greatly exercise the joints, muscles and ligaments of lower limbs and also exercise the waist. Old people can practice through not very intense movements, and it is of great benefit to stick to it. It is common for the elderly to be inflexible in their waist and legs. Kicking shuttlecock mainly moves the waist and legs. If you kick shuttlecock regularly and moderately, you can relax muscles, promote blood circulation, prolong life and protect health.
Precautions for exercise Comprehensive physical examination The elderly must have a comprehensive physical examination before exercising. In recent years, there are also many elderly people suffering from diseases caused by excessive exercise. Therefore, if the elderly have cardiovascular and cerebrovascular diseases, they should consult the doctor about what exercise they can't do, and avoid this kind of exercise when exercising at ordinary times.
It is very important to avoid starting training without preparation before exercise. Before the elderly begin to exercise, they must be prepared, bend over and kick, relax muscles, take a deep breath and so on. At the same time, they should pay attention to sports equipment, not casually, and must wear sportswear and sports shoes to avoid injuries during sports.
Avoid strenuous exercise. The elderly are getting older, and their physical strength and endurance are getting weaker and weaker. Excessive strenuous exercise, such as long-distance running, long-distance swimming, height adjustment, long jump, etc., is not suitable for the elderly. Old people should choose ways with less exercise, such as walking, dancing and jogging.
Do not exercise on an empty stomach. Fasting exercise can easily lead to hypoglycemia. Therefore, the elderly should eat properly before exercise, and pay attention to replenish water during exercise to avoid affecting their health due to lack of sugar and water.
Exercise needs to be done step by step. Too much or too fast activity is often one of the reasons for accidental injuries of the elderly. Therefore, the elderly should exercise step by step, adapt to a certain exercise load, and then slowly increase the amount of activity, do not rush, so that the amount of activity is too large.
0 1 Middle-aged and elderly people are interested in leisure activities. Old people will "play" and be more leisure. If they want to be young, they should exercise more. Old people should take part in some recreational activities, which can not only exercise and cultivate self-cultivation, but also prevent Alzheimer's disease. ...
Leisure tourism and health tourism are the most suitable places for the elderly to travel while traveling. Traveling for the elderly can not only broaden their horizons and ease their mood, but also exercise and make friends, which can be described as many benefits. Tourism for the elderly ...
03 Entertainment items suitable for the elderly What are the 7 major PK entertainment items suitable for the elderly? In order to live a long and healthy life, the elderly should get proper entertainment. Now many old people ...