Although the elderly are old, if they can't take proper physical exercise, they are prone to get sick, such as osteoporosis and Alzheimer's disease. Usually, the elderly have more time. In their spare time, they can go to the park for exercise, such as running, but they must pay special attention. Let's take a look at it with Bian Xiao!

1, quit exercising alone

Old people, especially those with heart disease, had better not exercise alone to ensure safety.

2. Don't rush for success.

Old people who have just started to exercise may wish to gradually increase the amount of exercise and participate in exercise at least three times a week for no more than 20 minutes each time. Later, they can gradually increase the number of exercises and the time of each exercise, and persevere.

Step 3 avoid bad weather

Most elderly people who participate in sports are slow to respond, and bad weather may cause various accidents, especially high temperature, extreme cold, strong wind, rain and snow.

4. Avoid excessive strenuous exercise.

Sprinting and long-distance swimming are not suitable for the elderly because they consume too much energy. High jump, long jump, aerobics and other events are easy to cause fractures in the elderly with osteoporosis.

5. Don't do warm-up activities.

Before the elderly exercise, they must be prepared, such as bending their knees, relaxing muscles and taking deep breaths.

6. Give up only one exercise.

If you take part in a sport for many years, your interest may often be greatly reduced. You might as well choose more projects that interest you, which will not only increase your interest in exercise, but also be more beneficial to your health.

7. Don't wear leather shoes to exercise

Some old people think that the amount of exercise is small, so they wear leather shoes to exercise "smartly", but they don't know that there are many foot diseases in the elderly and they are easy to get hurt during exercise.

We generally recommend moderate intensity exercise, which is also recommended by WHO. But for the elderly, if the physical condition is not very good, the maintenance stage will be fine. So what is the standard to achieve medium strength? I just feel a little breathless when I exercise, sweating slightly but not sweating. I feel very tired after exercise, but I can recover immediately after rest.

At the same time, it must be mentioned that this intensity should be maintained at least 2 to 3 times a week.