There are many sports suitable for the elderly, which can be selected according to age, gender, physical condition, exercise foundation, hobbies and so on. Let's take a look at sports suitable for the elderly.

Suitable for the elderly: 1 1. Walking: Walking is very beneficial to human health. Throughout the ages, many great men and scholars have taken walking as an exercise method to strengthen the body and adjust the spirit. Walking can dispel diseases, strengthen the body and prolong life, which is very beneficial to the physical and mental health of the elderly.

At present, there is still a kind of walking backwards in society, that is, walking backwards. Its advantage is to adjust the muscles that are not used at ordinary times, improve blood circulation and relieve or eliminate back pain. People with lumbar muscle strain or hyperosteogeny can take this method to exercise on the flat ground or in a relatively open, safe and unobstructed place.

2. Jogging: Jogging, also known as fitness running, as a means to keep fit, a magic weapon to gain wisdom, keep fit and stay young forever, and a means to prevent and treat diseases in modern life, has become popular all over the world and has been chosen by more and more elderly people.

3. Tai Ji Chuan: Tai Ji Chuan is a traditional fitness program in China. It has the effects of keeping fit and prolonging life, and has a good effect on the prevention and treatment of chronic diseases. It is a very suitable exercise program for the elderly.

You can adjust the time, frequency, shelf height and moving speed according to your physical strength. It is best to practice 1 time every morning and evening, each time 10- 15 minutes.

4. Qigong: Qigong is one of the unique ways to strengthen the body in the treasure house of traditional medicine. Qigong means "practicing one breath inside", and the so-called "qi" means that the air people breathe accumulates the internal "vitality" of the human body. Traditional Chinese medicine believes that vitality is an important factor in maintaining health and preventing diseases.

Qigong is to exercise the internal vitality of the human body, and adjust the internal energy of the body by adjusting the posture, breathing and spirit, so as to enhance physical fitness, improve the ability of disease prevention and disease resistance, and achieve the purpose of getting rid of diseases and strengthening the body.

5. Ball games: Ball games suitable for the elderly include fitness ball, table tennis, badminton, tennis, billiards, gateball and golf, which can be selected according to personal interests.

6. Dance: Dance is a combination of dance and music, which is beneficial to the physical and mental health of the elderly. It is also a suitable physical exercise. Old people can dance ballroom dancing and disco for the elderly, and dance in the cheerful and melodious music melody.

It can make people feel happy and relaxed. In a pleasant atmosphere, it can also eliminate the fatigue and psychological tension of the brain and make the whole body feel relaxed and coordinated. Dance is a kind of whole-body exercise, which can exercise various organs and systems, enhance the metabolism of the body, speed up the heartbeat and breathing, and make the heart output more blood to the whole body.

Exercise suitable for the elderly 2 40 years old: People's heart rate increases, the body's muscle ratio decreases, metabolism slows down, and the heart load increases during exercise. At the same time, the secretion of growth hormone decreases, the strength of muscles, bones and tendons is affected, and the body will gradually consume fat as the main energy source.

Exercise suggestion: High-intensity exercise such as running, cycling and swimming can promote the secretion of growth hormone, and strength training (such as push-ups, sit-ups and squats) can slow down muscle loss.

50 years old: the pain of neck, back and shoulders caused by sitting for a long time begins to attack you, and the waistline keeps getting thicker. Due to the arrival of menopause, female bone loss has accelerated, and osteoporosis has become a common disease.

Exercise suggestion: not suitable for high-intensity exercise. Walking or swimming can prevent or delay osteoporosis. Do more exercises to strengthen the upper abdominal muscles and try yoga.

60 years old: Lung function and arterial elasticity decline rapidly, so regular exercise is particularly important.

Exercise suggestion: Exercise should aim at enhancing heart and lung function, but it should not cause too much impact on joints. You can choose badminton, bowling, swimming and walking.

70 years old: the elasticity of muscles and tendons decreases, and the cardiopulmonary system will be more difficult during exercise. 70-year-old people lack vitamin D synthesis, and osteoporosis intensifies. The risk of depression, heart disease, stroke and other diseases will also increase.

Exercise suggestion: Improve vitamin D level through Tai Ji Chuan, bowling or outdoor walking. Experts recommend a kind of exercise suitable for the elderly, which can strengthen the muscles of buttocks and thighs. The method is: sit in a chair with your hips 5 10 cm away from the chair for 35 seconds, then stand up slowly, repeat 10 times, and practice again in the morning and evening.

80 years old: Falling is the leading cause of death among the elderly in this age group. More than half of the elderly will feel weak and unable to do ordinary housework.

It is suggested that slow dancing, painting, watering flowers and raising grass are the best ways for the elderly to maintain their vitality. Those who are in good health can take a walk, climb stairs, pinch tennis and do some gentle stretching exercises.

Exercise load taboo "excessive" fitness exercise for the elderly should not exceed the physical load. Once you exceed the amount of exercise you can bear, you will cross the boundary of physiological deficit, which will lead to the "deviation" of the endocrine system in the body and lead to physiological disorders.

It is suggested that the reasonable exercise load should be from small to large, and the intensity should be appropriate, which should not exceed 60% of the maximum oxygen consumption of exercise load. Adhere to the principle of gradual progress from slow to fast, from easy to difficult, and from simple to complex. It is not advisable to crow and dance with chickens. The temperature in the morning is low, and the elderly are prone to catch cold in morning exercise, suffering from colds and arthritis, and inducing cardiovascular diseases.

It is suggested that morning exercises should be done when the sun rises. Flowers and trees are exposed to sunlight, which can exert photosynthesis and release oxygen, which is beneficial to human health.

Beware of a single type of exercise, which should include joints and muscle groups of the head, limbs and trunk, including local relaxation and stretching of limbs, flexion of back and abdomen, and active walking and running.

It is suggested that there should be 8 ~ 10 minutes of warm-up before exercise. Make the heart rate meet the preparation requirements for exercise suitable for your age, and make the muscles, ligaments and internal organs have an adaptation process.

Cervical arteriosclerosis or cervical hyperosteogeny is a common disease in middle-aged and elderly people. The violent rotation of the head and neck will reduce the blood flow to the brain, causing headaches and dizziness.

It is suggested that the head and neck movements of the elderly should be moderate, and the amplitude, speed and torsion should be reduced. The amplitude of twisting on both sides and the action of bending back and forth should be less than 180 degrees. Joint diseases induced by running stairs due to the obvious increase of knee joint pressure when running stairs, repeated exercise will increase knee joint wear.

It is suggested to improve the leg muscle strength of the elderly, and you can choose to practice walking for 200 ~ 300 meters on a slope of 8 ~ 10 degree. * * * two groups, each group 2 ~ 3 times, intermittent 30 ~ 40 seconds.

You can't practice holding your breath statically. Old people tend to increase the heart load, causing chest tightness, palpitation, dizziness, fainting and other cerebrovascular accidents.

It is suggested that the function of cardiovascular system in the elderly is gradually declining, the myocardial contractility is weakened and the elasticity of arterial wall is low. It is not optional to practice static weight-bearing and breath-holding strength, but aerobic self-resistance exercise in daily life is optional.

Taboo impromptu exercise Some old people will be refreshed and sweaty when they think of exercise for a while. Don't exercise when you can't remember. This kind of impromptu exercise not only can't get the fitness effect, but will be harmful to the body.

It is suggested that the old people's fitness exercise should be persistent, with "moving without urgency, slow without stopping" as the main theme of physical fitness. According to medical verification, the energy substances in muscles doubled after one month of exercise, and returned to the pre-exercise level after one month of interruption. Exercise can't be improvised, it must be sustained and persistent.