The most suitable exercise for middle-aged and elderly people
Tai Chi Chuan. There are many sects and moves in Tai Ji Chuan, such as the simple 24-style, which is relatively the easiest to learn, but the styles of each sect are different, but basically there is little difference. You can buy coaching discs in Xinhua Bookstore, and you can put them in the living room and balcony for five or six minutes at a time. I think it is very suitable for beginners. Of course, there are 44 types, 88 types and so on. You can study further after learning the basics.
Health care movement. 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.
Tai Chi Ball. That is, one end of the rope is covered with a ball to hit the acupoint, which is very beautiful. Some movements are like dancing. Generally speaking, women play more, and there are also many women in national competitions. This kind of ball can be bought in sporting goods stores, about ten yuan. It is estimated that the bookstore also has CDs, because it was copied from others and did not buy CDs.
Taiji softball uses a racket that is a bit like a tennis racket. Taiji ball can be played anywhere. Playing before going to bed helps you sleep. They are sold in sporting goods stores, and a pair is left and right in 30 yuan. This sport is very convenient to do, both in the office and at home. There are coaches' CDs in the bookstore.
Play gateball. This is a group activity. Five people in each team (1, 3, 5, 7, 9) are the red team, and (2, 4, 6, 8, 10) are the white team. This exercise exercises the brain, eyes, arms, waist, legs and other parts, with little activity. There are teenagers now. Individuals need to prepare rackets and gateballs around 100 to 120 yuan, which are sold in sporting goods stores. This sport is technically effective and has a learning process.
Walk. Walking is also a good exercise. I walk more than 8 thousand steps a day, that is, five to six kilometers. You can watch Professor Hong Zhaoguang's speech. The speed can depend on my physical condition. I walk very slowly, about 650 steps per minute. I can do some simple activities while walking.
So, what are the principles and taboos of middle-aged and elderly people's sports?
Principles of physical education for middle-aged and elderly people
Exercise time: each exercise time should be controlled at 30-40 minutes, and afternoon exercise 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.
Choose a place: It is best to go with you when exercising, and don't go to a secluded place alone to avoid being rescued when an accident occurs.
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.
Exercise taboo of middle-aged and elderly people
Turn your head quickly: when someone is talking behind you, turn your head quickly, and the elderly will easily suffer if they are not careful. This action can easily lead to headache and dizziness, and even lead to acute attack of cardiovascular and cerebrovascular diseases and neck fracture in severe cases. Elderly people suffering from diseases such as hypertension, cervical spondylosis and osteoporosis should be especially avoided. This is because when you turn your head, your neck will move with it. Although thin, it contains cervical vertebrae, dense nerves and blood vessels, which is an important "lifeline". Carotid arteries on both sides of the neck provide more than 80% blood supply to the brain, and the signals sent by the brain must go down through the neck. The elderly often have a high incidence of cardiovascular and cerebrovascular diseases, and the cervical spine is more fragile. When turning your head, you must consciously slow down.
Bend over and lift your feet: Young people can't do without warm-up before exercise. There are many ways to warm up. Stand upright with your legs, then bend down and reach your feet with your hands. This is a common warm-up action, and it is also an action that we often use to measure a person's flexibility. However, Dr. john wyatt, an American medical expert, warned that doing this action after the age of 65 would have adverse effects on the spine, bones, muscles and even blood pressure. With the increase of age, the joint strength connecting hip and back begins to weaken, which is more likely to lead to muscle injury and even fracture. Of course, warm-up before exercise is essential, which can be replaced by moving wrist and ankle joints or walking for a few minutes.
Sit-ups: Sit-ups are a test of physical agility and strength and have a strong exercise effect. If you are young, you'd better insist on doing dozens of sit-ups every night, but if you are over 65, don't insist any more. There may be three major risks in doing sit-ups for the elderly: First, holding your head with both hands requires precursor strength, but it may lead to physical imbalance due to insufficient arm muscle strength. Second, it is almost used in the entire spine of the human body, and many elderly people have problems with cervical vertebrae and lumbar vertebrae. Coupled with osteoporosis, it is easy to cause sports injuries. Third, the head position changes greatly, mainly with the head down, so patients with cardiovascular and cerebrovascular diseases may cause blood pressure to rise and accidents.
Torsion of trunk: Pay attention to the way and method of exercise. If you do some dangerous exercises in another way, the effect will be very different. Torsion of the trunk is from one side of the body, with the waist as the axis, as far as possible to the other side, which is conducive to improving the flexibility of the body. However, the back muscle strength of the elderly decreased, and the range of activities began to be limited. Standing to do this action is easy to cause sports injuries, and may also lead to falls due to physical imbalance. If the elderly want to do this, they can do it lying or sitting. Protect your waist and don't turn it too fast. If you want to exercise flexibility, you can choose to play Tai Ji Chuan and swim.
Middle-aged and elderly people should exercise moderately to avoid unnecessary burden on the body.