Many elderly people are prone to fall down because of the decline of motor system and nervous system function and muscle aging. Tai Ji Chuan's movements are mainly turning in circles, walking slowly in an arc, bending his legs and crouching. Regular practice of Tai Ji Chuan can improve the flexibility of muscles and joints and enhance the balance ability of the elderly.

go for a walk

In modern society, walking is one of the most widely known forms of exercise. Because of its slow pace, safety and easy operation, it is also very suitable for the elderly. Walking and exercising every day can regulate the functions of various organs, strengthen the muscle strength of waist and legs and protect the normal function of the heart.

Ordinary walking method: 60-90 steps per minute, 20-40 minutes each time, suitable for the elderly with coronary hypertension, sequelae of cerebral hemorrhage and respiratory diseases.

Fast walking method: 90- 120 steps per minute, 30-60 minutes each time, suitable for health of the elderly and people with chronic arthritis, intestinal diseases and hypertension in convalescence.

Walking backwards with the back arm: When walking, put the back of your hand on your waist, slowly walk backwards for 50 steps, and then move forward 100 steps. Repeat 5- 10 times, suitable for the elderly with mild dementia.

Walking with swinging arm: when walking, the arm swings back and forth with a large amplitude of 60-90 steps per minute, which is suitable for the elderly with scapulohumeral periarthritis, arthritis of upper and lower limbs, chronic tracheitis, emphysema and other diseases.

Walking with rubbing the abdomen: When walking, massage the abdomen with both hands, taking 30-60 steps every minute, and massaging each step for one week, which can enhance the gastrointestinal function.