Fitness programs suitable for middle-aged and elderly people
A traditional China Tai Ji Chuan (Tai Ji Chuan)
There are many sects and moves in Tai Ji Chuan, such as the simple 24-style, which is relatively the easiest to learn, but the styles of each sect are different, but basically there is little difference. You can buy coaching discs in Xinhua Bookstore, and you can put them in the living room and balcony for five or six minutes at a time. I think it is very suitable for beginners. Of course, there are 44 types, 88 types and so on. You can study further after learning the basics.
Go with the ball.
Walking is also a good exercise. Walking more than 8 thousand steps a day, that is, five to six kilometers, has many advantages, such as opening meridians, relaxing pulse, relaxing body and mind, reducing diseases, prolonging life and developing wisdom. , very suitable for the elderly. Of course, the walking speed can be determined according to the actual situation of your body, or you can do some simple activities while walking.
dance
Dance is a combination of dance and music, which is beneficial to the physical and mental health of the elderly. It is also a suitable physical exercise. Old people can dance ballroom dancing and disco dancing for the elderly, dancing in the cheerful melodious music melody will make people feel happy and relaxed, especially disco dancing is beautiful, chic, relaxed and lively, as if returning to youth.
Move your fingers frequently.
Compared with the above-mentioned sports, finger-lifting can be regarded as a sport that can be done anytime and anywhere, except for some conditions. In recent years, foreign scholars have found that frequent finger movements directly stimulate cells, which is very beneficial to brain health. Some scholars even pointed out that the most important thing for the brain is to move your fingers. Moving your fingers efficiently can enhance the vitality of your brain, which is far worse than studying hard and memorizing. Therefore, moving your fingers often can delay memory aging, and not only the elderly but also the young can practice more.
Not suitable for middle-aged and elderly people.
1, squat exercise
When doing squat exercise, the knee joint will be overloaded because of the low center of gravity, which will cause joint pain and accelerate the wear of articular cartilage.
Severe squatting for a long time will also make the blood pressure of the elderly unstable.
When the elderly are doing squats, don't squat to a very low point according to the standard movements, and don't squat too fast, so there will be no big problems.
Step 2 climb the mountain
Mountain climbing is not conducive to protecting the knee joint of the elderly. Because:
1. The weight of the knee joint mainly comes from its own weight when going up the mountain.
2. When going downhill, in addition to bearing your own weight, there is also the strength of the body rushing down, which will aggravate the damage to the knee joint.
Older people usually take a flat road and do less mountain climbing and ridge climbing, especially those with osteoporosis, which will put pressure on the knee joint and aggravate the condition.
3. Zamabu
In life, the enthusiasm of the elderly for physical exercise is the highest. However, the flexibility of joints, ligaments and muscles of the elderly is not as good as that of young people, and their coordination is deteriorating.
Therefore, don't force yourself to be like a young man when exercising, so as not to have an unsuitable physical reaction.
4. Take a walk after supper
Many old people? Walk a hundred paces after dinner and live to ninety-nine? This sentence is used as a fitness motto.
In fact, there are doorways to take a walk after dinner. From the point of view of modern medicine, the heart load of the elderly increases after meals, and exercise after meals has obvious negative effects on the cardiovascular system.
Most people can't take a walk until half an hour after dinner. For elderly friends, exercise should be avoided within 1 half an hour after meals. For example, 18 will go out to exercise after the news broadcast 19: 30.
Step 5 lift your legs
Some old people like leg press, stretching ligaments. Of course, this kind of exercise is no problem, but like the elderly with osteoporosis, if they press too hard, they will be easily injured.
In addition to the above-mentioned inappropriate sports for the elderly, Xiaokangmei also interviewed an endocrinologist from the Second People's Hospital of Chengdu, and the expert told Xiaokangmei:
1. Elderly people with diabetes and eye complications are not suitable for strenuous exercise, which may lead to blindness.
2. Elderly people with coronary heart disease are not suitable for running.
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