Walking: It is the simplest and safest exercise for the elderly. If you exercise properly, the effect can be the same as jogging. Physiological and medical research shows that walking can promote metabolism in the body, such as walking for 2 minutes 100 meters and walking slowly 1. After 5-2 hours, the metabolic rate can be increased by 48%; Walking can also regulate the function of nervous system, relieve vasospasm and relax vascular smooth muscle.
Jogging: It is also one of the sports suitable for the elderly. Medical research has proved that the maximum oxygen uptake of 40-8 1 year long-distance runners is higher than that of ordinary middle-aged and elderly people.
Tai Ji Chuan: It has the reputation of "Fitness Treasure for the Elderly". It is a safe and effective exercise program that is very suitable for the physiological characteristics of the elderly, especially for the elderly with weak constitution and chronic diseases. Practicing Tai Ji Chuan can improve heart and lung health and prevent chronic diseases such as hypertension, arteriosclerosis and emphysema. It can also promote digestion and absorption function and accelerate metabolic process. At the same time, it also has a good effect on maintaining the function of bones, joints and muscles in the elderly. Physical examination and medical examination show that the elderly who often practice Tai Ji Chuan have low blood pressure, good digestive function, good spinal flexibility and low total incidence of osteoporosis. In addition, Dajiquan can also regulate the function of nervous system and improve general health.
Health gymnastics: such as practicing eighteen methods, lowering blood pressure and relaxing exercises, eliminating diseases and prolonging life. , strong pertinence and good practical effect.
Fitness Qigong is a fitness method to exercise vitality and enhance physical fitness. On the one hand, practicing Qigong can regulate the excitation and inhibition function of nerve cells, turn some stubborn pathological excitation lesions into inhibition and promote rehabilitation; On the other hand, by controlling and regulating breathing, it can promote digestion and absorption and relax blood vessels, which has a good effect on fitness and disease prevention.
For the elderly, aerobic exercise should be the first choice. What is aerobic exercise can be simply understood as moderate-intensity physical activity. Strictly speaking, my heart rate during exercise reaches 70% to 75% of my highest heart rate. Aerobic exercises suitable for the elderly include jogging, brisk walking, swimming, dancing, mountain climbing, stair climbing, cycling and some ball games. These events are characterized by long or short time, large or small intensity, and even breathing. Everyone can master it flexibly according to their physical condition at that time, or chat with their peers during exercise. Mastering proper intensity without physical fatigue can not achieve the effect of exercise, and excessive fatigue will bring adverse effects to the body.
But people must correctly grasp the amount of exercise and do moderate exercise. Can be grasped from the appearance, such as happy spirit, no obvious discomfort such as asthma and tachycardia after the activity; Increased appetite and improved sleep; After the activity, the blood pressure and pulse in the morning are relatively stable. Obese people can lose weight after a period of exercise because of the consumption of fat.
The elderly will return to normal within 24 hours after exercise, and the longest will not exceed 2 to 3 hours. Generally, the elderly can keep 1 hour of physical activity every day, or walk a total of 5,000 to 6,000 steps to achieve the purpose of fitness. Beginners should step by step, walk 3000 steps every day, gradually increase to 6000 steps without feeling tired, climb stairs from wheezing to not panting, and the heartbeat is obviously accelerated to not feeling fast during exercise, which can prove the effect of fitness.
To objectively evaluate the appropriate amount of exercise, the evaluation method of heart rate health of the elderly is generally recommended, and the formula of 170 minus age after exercise is adopted. For example, it is safe for a 60-year-old person to keep his heart rate at about 1 10 times per minute (170 minus 60) after exercise.