1. Fully warm up, step by step. Dr Catherine Koina, an American plastic surgery expert, said that if the elderly exercise too much and move too fast, they are more likely to be injured. Warm-up is very important. For example, walk more before running, run for a few minutes before playing tennis, and then jump rope.
2. Practice squatting. Dr Stuart Phillips, a professor of human kinesiology at McMaster University in Canada, said that for the elderly, squatting is the best single exercise to prevent sports injuries and maintain leg and waist strength. Legs apart, shoulder width apart, back upright, squat down until thighs are parallel to the floor, and then get up slowly. Repeat the action 20 times.
3. Rest and support. Dr. Koina said that lying support can effectively exercise the core muscle groups of the elderly. Sit-ups are similar to push-ups, but the forearm touches the ground and stays still. Keep your torso straight for 30 seconds. After a short rest, repeat the same action.
4. The golden rooster is independent. Wanda Thomas Light, author of "Health after 40", said that balance exercises can help prevent falls and sprains of ankles. Practice one-legged independence (golden rooster independence) several times a day, keep it for 20 seconds, and change legs to stand. After practicing for a while, you can practice with your eyes closed.
5. Protect the Achilles tendon. It is found that one of the common injuries of elderly runners is achilles tendon injury. The old man might as well stand against the wall, stretch his heels, stretch one leg backward, follow the ground with his feet for 30 seconds, bend his knees slowly, and stretch for another 30 seconds. Switch legs and repeat the same action.
6. Pay attention to pain and discomfort. Thomas Light said that after the age of 40, the number of stem cells responsible for tissue repair in muscle decreased, and the unremarkable muscle tear could easily turn into huge damage. Therefore, once you find exercise pain and discomfort, don't continue to exercise forcibly, you should see a doctor.
7. Enhance shoulder strength. Dr. Kojna said that with the increase of age, the water in tendons and ligaments is getting less and less, and they are more likely to be injured, and their shoulders are more likely to be strained. Practice chest enlargement or use a stretcher.