Walking skills of the elderly 1, fast walking method
Fast walking is a way of walking a little faster than usual. Generally speaking, about 5000 meters per hour, accompanied by arm swing for 20-30 minutes each time, 2-3 times a week, healthy people can practice more.
2. Backward and scattered footwork
Walking backwards changes people's walking habits and direction, which is beneficial to exercise balance. Walking backwards requires that the toes touch the ground first, and then transition to the heel to achieve the purpose of massaging the acupoints and meridians of the feet, but walking backwards should not last too long, otherwise it is not conducive to health.
3, pat away
Pat away is a traditional and common way of fitness, that is, when walking, you can use your arms to swing and pat to achieve the purpose of fitness, and pat your shoulders, chest, abdomen, waist and other parts with your arms. This method has the functions of eliminating fatigue, relaxing muscles and tendons, and relieving tension.
Step 4 walk on the abdomen
Walking on the abdomen should be easier to understand, that is, rubbing the abdomen counterclockwise while walking slowly. Sun Simiao insisted? Rub your stomach with hot hands after dinner? He thinks: can you get rid of the disease if you eat your stomach? . So for middle-aged and elderly people, we can try to prevent diseases in this way.
What are the benefits of walking for the elderly? 1. It can keep the flexibility of joints and enhance the tension and elasticity of waist muscles and ligaments, which is a good way to prevent premature stiffness of limbs.
2. It is beneficial to the cardiovascular system. It can accelerate blood circulation, improve the tension of blood vessels, wash away deposits on blood vessel walls, and effectively prevent arteriosclerosis and other cardiovascular diseases.
3. It can make the muscles of the whole body contract periodically, help the blood and lymph circulation, accelerate the metabolic process and improve the immunity of the body.
4. It can greatly improve the labor rate of brain and intelligence, help to change the impatient personality and enhance the adaptability to various environments and things.
5. It is a safe and economical weight-loss therapy for obese elderly people. Experts have calculated that if the speed is 5.3 kilometers per hour, you can consume 4.8 calories per minute.
It is best for the elderly to take a walk from 6 am to 8 am, because the air is fresh at this time. Walking in fresh air consumes four times as much oxygen as sitting.
The diet of the elderly is 1. Eat some soft and digestible food.
2. Make sure to have a fruit, an orange, an orange or an apple every day. Choose one.
3. Drink 1~2 bottles of milk every day, eat 1~2 eggs, and ensure pork, beef, fish, shrimp and chicken every week. You can eat more mutton in winter, and marine fish and shrimp are the main fish and shrimp because of their high nutritional value and less pollution.
4, all kinds of meat dishes are eaten in rotation every week to ensure that all kinds of nutrition are complete. Vegetables are mainly seasonal vegetables, and eat less out-of-season vegetables. At the same time, eating less or not eating cold food will weaken the spleen and stomach of the elderly, and cold things will easily hurt the spleen and stomach.
5, eat more porridge, you can often use red dates, longan, walnuts, ginkgo, yam, chestnut, hollow lotus seeds, pine nuts to cook porridge.
6, the elderly drink tea, but also pay considerable attention. In autumn and winter, balsam pear tea, Kuding tea, honeysuckle tea, cassia seed tea and other herbal teas should be drunk as little as possible.
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