Walking and climbing stairs
China has a saying: People get old first. Legs are an important pillar of the whole body. When people get old, osteoporosis comes quietly and bones become fragile. Moreover, not only the heart and lung function of the elderly is weakened, but also the muscles are gradually relaxed, and the elasticity and contractility are reduced. Therefore, many elderly people walk slowly and with difficulty, showing their unique gait. Therefore, whether their legs and feet are flexible has become one of the important indicators to measure whether a person is aging.
In order to delay aging, the elderly should walk as much as possible, exercise leg and back muscles, improve blood circulation of muscles and bones, and reduce the occurrence of osteoporosis; At the same time, walking can also exercise the functions of the respiratory and circulatory systems. Older people with good physical conditions can climb stairs to exercise, but pay attention to:
1, combining work and rest. After boarding the l-2 floor, take a short rest at the stairs, and then continue to climb after the heartbeat and breathing are stable;
2. When climbing the stairs, do what you can, and avoid being too fast or overworked;
3. Pay attention to safety. Foot to eye, down-to-earth, not distracted, so as to avoid accidents.
Practice Tai Chi Tai Ji Chuan.
Tai Ji Chuan is a very popular sport for the elderly. It is gentle, simple and easy to master. Its dynamic and static combination, dynamic and static combination, combination of rigidity and softness, and combination of reality and reality. Playing Tai Ji Chuan regularly can strengthen bones and muscles, strengthen joints, replenish qi and nourish heart, dredge meridians and promote blood circulation, and has an auxiliary treatment effect on chronic diseases of many systems. Regular practice can get rid of illness and strengthen the body.
Play fitness ball
Fitness balls are pecans, ivory, jade or stainless steel. When the elderly are walking in the street or chatting in the cool, they practice fitness balls with one hand or even both hands, which is natural and unrestrained and leisurely, which can be called a scene.
jogging
If you like to exercise alone, jogging is a good choice. However, I suggest that it is best to exercise with your partner, because there are more emergencies for the elderly. If many people exercise together, one person can ask for help in time in case of emergency.
Health care exercise
This set of movements is also very suitable, and it is a full-body exercise, which can also be done in the living room and balcony. Xinhua Bookstore also sells coaching discs and performance discs. It is not difficult to learn, but it takes a long time, about 50 to 60 minutes. It is not easy to remember 50 to 60 moves. You have to put the disc on and start playing music. This set of movements is really good for your health, and you can do it freely, but it lasts too long.
"Cycling seems to activate neural circuits in the brain, which makes people feel energetic." Patrick, a professor of physical education at UGA University? Patrick O'Connor said. Dr. Kate F. Dr. KateF, a clinical and sports psychologist in Toronto. Hayes told us, "People generally think that exercise is tiring, but in fact exercise can add energy to our lives."
How to put it into action: Although cycling can also give you a lot of energy, to achieve lasting results, you should "ride a fixed bike at a slow to moderate speed for 65,438+05 minutes three times a week," suggested a bicycle instructor in Roswell, Georgia. This will provide you with the stimulation you need to get sustained energy. Don't just exercise in the gym. Research shows that any kind of exercise can stimulate more energy outdoors than indoors.