In fact, I personally have always thought so. As long as people who are old and have poor physical exercise ability are not sedentary, it is quite appropriate to find some time to do some simple exercise. But after seeing many elderly people with strong athletic ability, I changed my mind.
Some of them are old people who walk like flies when climbing mountains, some are old people who left me far behind in the whole marathon, and some are friends who sweat like rain in the gym to challenge higher weight.
This is not to suggest that you try strenuous exercise regardless of your health, but to suggest that you should not underestimate yourself and stick to exercise. It's never too late to start. As long as you start exercising now, you can turn over a new page. People should not become more and more lazy in the process of getting old.
So which sports are more suitable for friends around 45 years old? One: running.
For this age group, physical fitness is declining, endurance and strength are not as good as when they were young, but we can try some moderate aerobic training.
Running is the only choice. Persisting in running can improve the body's resistance, enhance heart and lung function and delay its own aging.
Two: swimming.
Swimming is the king of reducing fat. Friends who often swim and have a high body fat rate should try swimming. Swimming is a long-term and energy-consuming exercise, and the benefits of swimming don't stop there.
First of all, when you get older, your joint strength is not as good as when you were young. Coupled with the obesity crisis in middle age, the probability of joint injury becomes very high. So swimming is the most suitable exercise, so that the impact on your joints will be reduced to negligible.
Three: strength training.
Once people enter middle age, their athletic ability will be weakened, so some weight lifting and weight-bearing squats (except those with sports foundation) are not suitable.
However, you can use your spare time at home to do some simple strength training, such as freehand squats and push-ups, focusing on core training: lying on your back at both ends, hanging your legs, continuous abdomen, back kicking, flat support and so on.
These exercises can effectively delay self-aging and help promote muscle growth. You should know that muscle gain can effectively improve metabolism and help improve the body's detoxification ability, which is precious to older friends.
Supplement to the above contents. 1: Be sure to warm up before exercise. This is suitable for all ages, especially for some older groups, whose muscle strength is not strong and their bone strength is not as strong as that of young people, so be sure to pay attention to warm-up exercise.
Whether you can start exercising has little to do with your age. Doesn't mean you should rest when you are old. This is not correct. Only by grasping the intensity of exercise can we always have a healthy and energetic life.
3. When you start exercising when you are older, you must avoid your own fatigue accumulation, which will easily increase the probability of muscle strain and joint sprain. Therefore, you must pay attention to rest. It can also be a good exercise method to practice rest during exercise.