Exercise at least two or three times a week. Now many experts recommend and advocate aerobic exercise. Aerobic exercise refers to the kind of exercise that lasts for a long time, the intensity is not very great, and it will not reach breathlessness. The intensity of exercise should not be very high, but generally moderate, so don't reach the limit, because exercise above moderate can be called "aerobic exercise".
Aerobic exercise is very suitable for the elderly. I also believe that all kinds of exercise should be advocated, and the muscles of the elderly are atrophied. I hope everyone can maintain muscle mass or slow down the rate of muscle atrophy.
One more thing, the understanding of muscle is not exactly the same as before. Muscle is the organ that consumes the most glucose in the body, so it is very important to regulate glucose metabolism. Muscle is not only the largest storage organ of glycogen, but also the largest consumption organ of glucose, which is closely related to glucose metabolism, such as diabetes and obesity.
Aerobic exercise can't last long, just like sprinting, running down 100 meters in one breath, or carrying this gas tank to the sixth floor in one breath. What a heavy thing, carrying it to the sixth floor in one breath, in layman's terms, is anaerobic exercise
For the elderly, if you hold your breath during exercise, it will increase chest pressure, increase heart pressure and raise blood pressure, which is prone to accidents. So, keep breathing normally and pay attention to exhaling when you exert yourself. Those manuals compiled abroad tell people to exhale when exerting their strength, which can reduce the pressure on the chest, keep the blood pressure from being too high and the burden on the heart from being too heavy.
Housework should generally be regarded as aerobic exercise. However, moving things upstairs is a bit like anaerobic exercise, at least including aerobic exercise, which is combined with anaerobic exercise.
When practicing sit-ups, the strength of muscle contraction is relatively large at the moment of muscle contraction, which must be an anaerobic exercise process. However, you still have a relaxation process, because this is an intermittent process, which is equal to an anaerobic process, and energy is supplemented by oxygen.
For middle-aged and elderly people, we advocate that as long as it is an activity, just move.
Especially those who have never moved before, if they can take part in some sports, the health benefits will be particularly significant. You used to exercise less, but now you can do more exercise than in the past, which will be more beneficial to keep healthy. The more exercise, the greater the benefits. Of course, the greater the amount of exercise, the greater the risk of accidental injury. So pay special attention to safety when exercising.
It is a fact and a science that people get old and their physiological functions decline. Refusing to accept the old age and fighting against one's own life is to compete and fight against the laws of nature. Man can't resist heaven, nor can he overcome the laws of nature.
Old people should do what they can according to their physical condition, and don't compare themselves with young people just because they think they are in good health. An old professor, while walking, met a high platform. The young man in front went over and he followed him. Afterwards, he was very scared. The young man may be all right when he falls, but he may be broken when he falls. The young man has a broken bone. It may be good in a few months, but it may not be good in a year or two. So don't do anything beyond your age, because it doesn't make any sense.
No matter what sports you do, such as playing Tai Ji Chuan, Tai Chi sword, dancing and walking, as long as you can persist. If the old man wants to climb a mountain, he'd better climb a small slope that is not steep. Even if you can climb the Jade Emperor Pavilion at the top of Mount Tai in one breath, it doesn't mean anything. It is best to be moderate. Some old people tap their teeth, rub their eyebrows, rub the soles of their feet and dredge blood vessels every morning 1 hour, and the effect is also very good.