1. Sports: long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc. , supplemented by Tai Ji Chuan, table tennis, badminton, tennis and disco aerobics.
2. Exercise intensity: The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of 40 years old is controlled at 140 beats/min; 50 years old, 130 times/minute; Over 60 years old, 120 times/minute is appropriate.
3. Exercise frequency: Middle-aged and elderly people, especially the elderly, have a low metabolic level and a long recovery time after fatigue, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.
4, exercise time: each exercise time is controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health, middle-aged and elderly people had better form the good habit of insisting on physical exercise for many years.
(1) Walking: It is the most suitable exercise for the elderly. Regular walking and exercise can adjust the functions of various organs and enhance the muscle strength of the waist and legs. (2) Gymnastics: There are many methods, such as radio exercises, health exercises and medical gymnastics.
(3) Self-massage: General manipulations include pushing, kneading, kneading, pinching, pointing, grasping and kneading, which can promote blood circulation and improve metabolic function.
(4) Jogging: no more than 30 minutes at a time.
(5) Tai Ji Chuan: Suitable for the elderly, the weak, the patients with hypertension and coronary heart disease.
(6) Qigong and physical therapy. Exercise should be gradual, and the intensity and amount of exercise should be appropriate. If you feel fever and sweat slightly during exercise, you will feel relaxed and comfortable after exercise, which means that exercise is appropriate. After exercise, dizziness, chest tightness, palpitation, loss of appetite, poor sleep, obvious fatigue and other phenomena indicate that the exercise is too large and needs to be adjusted in time.
(7) Chess, aerobics, aerobics, Tai Ji Chuan, various chess activities and singing; Dance; Exercise should be moderate, regular and planned. The elderly should pay attention to morning exercises, which can promote the cerebellum. Take a walk after dinner 1-2 hours to help digestion.
Matters needing attention in sports for the elderly:
First, we should vary from person to person and do what we can. According to your actual situation, choose the exercise that suits you, and it is appropriate to take part in the slow, even, natural and effortless exercise.
Second, step by step, and gradually improve. Don't rush for success, you should gradually increase the amount of exercise.
Third, we must persevere and keep flowing. The most important thing in physical exercise is perseverance.
Fourth, pay attention to safety. Be prepared before exercise, pay attention to the safety of the surrounding environment and avoid physical injury.