As we all know, physical exercise in daily life is good for the health of the elderly, but the elderly are different from young people, because sometimes the elderly can't bear the excessive load of exercise, so they should pay attention when doing exercise. Let's take a look together.

Precautions for exercise for the elderly 1 The elderly do not have exercise habits because they did not develop them when they were young.

Most elderly people generally lack exercise, mainly because they did not develop the habit of regular exercise when they were young. In addition, with the growth of age, organ functions such as metabolic diseases, joint degeneration, muscle atrophy and decreased nerve coordination become worse. After a little exercise, they feel tired and breathless, and their subjective cognitive age is too old to exercise excessively, so their families are worried about accidents. All these factors lead to "the less exercise, the faster degradation".

Insufficient exercise may seriously lead to disability.

Lack of exercise for the elderly is still harmful to health. The initial effects are poor cardiopulmonary function, easy to feel tired in daily life, and long recovery time from colds and coughs. Over time, muscle loss, muscle strength degradation, the so-called sarcopenia, once you fall, it is easy to fracture, and you can't take care of yourself in bed for a long time, which eventually leads to disability.

Training and exercise are necessary, especially for chronic diseases.

How to make the elderly develop exercise habits? First of all, individuals should do a good job in psychological construction, have confidence, determination and perseverance in themselves, and their families should give encouragement and inspiration. It is best to have friends to accompany you, encourage and supervise each other, and cooperate with the guidance of medical staff and professionals, so that it is easier to form exercise habits and the exercise effect can be doubled. Old people with chronic diseases should take good exercise. For diabetic patients, due to poor metabolism and side effects of drugs, patients are prone to muscle weakness. Exercise can enhance immunity and increase mobility.

Supplementing special amino acids can increase muscles and relieve soreness.

In addition to regular exercise habits, you must supplement enough amino acids after exercise, especially leucine is the main component of muscle composition, which can help muscle growth, while arginine is the source of muscle energy, which helps to restore physical fitness and relieve muscle soreness, so it is easier to cultivate exercise habits; In addition, vitamin D and calcium can be supplemented to promote the increase of bone density. There are small packages and portable nutrients on the market, which can be drunk as long as they are brewed with water.

Matters needing attention in sports for the elderly

Many people are worried about the exercise of the elderly and are prone to accidents. Therefore, the elderly should follow the following principles when exercising:

1, safety first, exercise step by step;

2. Regular exercise, whole body muscle strength training at least twice a week, moderate intensity aerobic exercise at least 150 minutes;

3. Professional advice can avoid sports injuries;

4. Diversified exercise, aerobic, muscular, soft and balanced; Fifth, supplement amino acids to help muscle growth and reduce loss.

Exercise Precautions for the Elderly 2 Exercise Precautions for the Elderly

1, exercise time

The time for each exercise should be controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better form the good habit of insisting on physical exercise for many years.

Step 2 choose a place

It's best to walk together when exercising, and don't go to a secluded place alone to exercise, so as not to be rescued in case of an accident.

3. Motion frequency

Middle-aged and elderly people, especially the elderly, have a low metabolic level and a long recovery time after fatigue, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.

4. Health check-up

Before deciding to start physical exercise, it is best to go to the hospital for a comprehensive physical examination and consult a doctor to prevent hidden dangers from happening during exercise.

5. Exercise intensity

The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of a 40-year-old person is controlled at 140 beats/min. 50 years old, 130 times/minute. Over 60 years old, 120 times/minute is appropriate.

6. Don't try to be brave

The muscles and bones of the elderly are aging, so it is advisable to choose whole-body sports activities, including all joints and muscle groups, to avoid muscle strain and bone damage caused by excessive load on a certain limb and organ. Breathe naturally and evenly during exercise, avoid holding your breath, and avoid sudden forward, backward or rapid rotation of your body to prevent accidents.

7. Sports events

Long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc., supplemented by Tai Ji Chuan, table tennis, badminton, tennis, disco aerobics and so on.

Step by step

The amount of exercise should be from small to large, the rhythm should be from slow to fast and the time should be from short to long. It is advisable to rest 15 minutes after exercise to restore normal heart rate. If dizziness, palpitation and shortness of breath occur during exercise, loss of appetite and poor sleep after exercise indicate that excessive exercise should be adjusted.

How do middle-aged and elderly people exercise to lose weight

1, 8 weeks in the primary stage

After getting up in the morning, go outdoors to dance yangko or disco for middle-aged and elderly people to improve the function of cardiovascular system and lose weight by removing fat. Specific practices are as follows:

(1) Dance the yangko with the group for 20 ~ 30 minutes.

(2) Relax and walk 600 ~ 1000m to go home.

(3) Walk (slowly) 600 ~ 1000 meters to the park.

The above training, the amount of exercise varies from person to person, and the pulse per minute =220- age ×0.7 is better.

2. The intermediate stage is 8 weeks

(1) Three groups of sit-ups (50 ~ 60 times) should be completed in the aerobics on the weight-loss mat, and the knees should be kicked (50 ~ 60 times).

(2) Relax the dance practice and do it for 5 ~ 10 minutes.

(3) Middle-aged and elderly bodybuilding discos, dancing for 20 minutes.

(4) Various jumping exercises (including in-situ belly dancing and vertical jumping, etc. ), do 2 groups, each group lightly jumps about 200 ~ 300 times. The pulse is controlled at 20 ~ 22 times/10 second.

3. Late 8 weeks

(1) Walk 600 ~ 1000m to the park.

(2) Do 2-3 groups of middle-aged and elderly aerobics for about 30 minutes.

(3) Hold a small dumbbell to do upper arm ring, forearm ring and side lift, and squat with the bell for about 40 minutes.

(4) 600 ~ 1000 jumps (divided into multiple groups and light jumps). The pulse control is 24 ~ 25 times/10 second.