Now the elderly pay attention to health care, so exercise is essential in daily life. Next, I learned that Bian Xiao has compiled an exercise method suitable for people aged 60. I hope you like it.

60-year-old people are not suitable for exercise in the same way as when they were young. Many fitness experts have summarized the most suitable exercise methods for people over 60.

1, balance exercise

Experts say:? Balance exercise focuses on shaping leg muscles, which plays a key role in maintaining the independence of life and preventing falls for the elderly. ? He advised the elderly to take it? Walking on heels and toes? The method is to put one foot in front of the other foot, touch the toe of the other foot with the heel, move forward 20 steps, and practice three times a day, three days a week.

2. Strength training

Experts say:? After the age of 40, people's muscle strength will be lost every year1%; After the age of 60, muscle strength will lose 5% every year. ? In order to prevent muscle atrophy, Sheldon suggested that the elderly use light objects (dumbbells weighing 5 kg) to bend biceps or lift their arms 15~20 times, and exercise for 2~3 days a week.

3. Flexibility exercises

Whether bending down to touch your toes or doing yoga can improve the flexibility of the elderly, 2~3 times a week.

4. Aerobic exercise

Aerobic exercise can increase the heart rate, help the elderly maintain a healthy weight and prevent cardiovascular diseases. Higgins suggested that the elderly should do aerobic exercise three times a week for 20 to 30 minutes each time. Some housework activities (mowing the lawn, cleaning the room and gardening) can also be regarded as aerobic exercise.

Experts remind the elderly to be slow at the beginning of exercise and not to ignore any pain, especially the pain of muscles and joints; Keep enough water in your body and don't exercise in extremely cold or hot weather. Finally, Higgins also suggested that the elderly should exercise with friends. This kind of exercise is safer for the elderly.

The six taboo sports of the elderly are also different in intensity. When the intensity is high, the effect is naturally good. The intensity is low and the effect is not so fast. From the health point of view, the elderly should not exercise excessively, so as not to cause diseases.

1. Older people must have a comprehensive physical examination before exercising. In recent years, there are also many elderly people suffering from diseases caused by excessive exercise. Therefore, if the elderly have cardiovascular and cerebrovascular diseases, they should consult the doctor about what exercise they can't do, and avoid this kind of exercise when exercising at ordinary times.

2, exercise is a kind of physical exertion, so the elderly must ensure adequate sleep in order to do their best and achieve good results.

3, exercise time must be paid attention to, many elderly people like to do exercise in the morning, in fact, the best exercise time is 8: 00 to 9: 00, and it is not suitable for fasting, it is best to get up in the morning and take a break after breakfast. If there is a sun, you'd better wait until the sun rises before exercising. After a night, pollutants accumulate in the air, and breathing these dirty air will have harmful effects on the human body. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. In this case, doing morning exercises is more suitable for human metabolism.

4. Avoid excessive exercise. Old people's muscles are slowly shrinking, muscle strength is also declining, and the nervous system is slow to respond, so it is best to choose some slow and relaxing exercises, such as Tai Ji Chuan and jogging.

5. Excessive activity or rapid increase is often one of the reasons for accidental injuries of the elderly. Therefore, the elderly should exercise step by step, adapt to a certain exercise load, and then slowly increase the amount of activity, do not rush, so that the amount of activity is too large.

6, the elderly should remember the symptoms of excessive exercise, such as low back pain, chest pain, dizziness and other symptoms during exercise, should immediately stop exercising.

Nowadays, many elderly people pay more and more attention to health preservation, so they often take part in morning exercises and outdoor sports to achieve the purpose of strengthening their physique and prolonging their lives. However, fitness needs a scientific method. If the exercise mode is unscientific, it will not only fail to achieve the effect of health preservation, but also be counterproductive and bring harm to health. Let's take a look at the misunderstanding of fitness for the elderly.

1, morning exercises

Many people think that the air in the morning is good and suitable for exercise. In fact, before the sun comes out, the carbon dioxide content in the air is high and the air quality is poor, so it is best for the elderly to do morning exercises one hour after the sun comes out. In the morning, coronary artery tension is high and sympathetic nerve excitability is high. The incidence of cardiovascular diseases is the highest from 6 am to 12 noon, so it is better to choose afternoon or evening activities as far as possible.

2. Take a walk after dinner

As the saying goes? Walk a hundred paces after dinner and live to ninety-nine? Many old people take this old saying as their fitness motto. In fact, it is unscientific to take a walk after dinner. From a medical point of view, the heart load of the elderly increases after meals, especially when they are full, and exercise after meals has obvious negative effects on the cardiovascular system. Therefore, the elderly should avoid exercising within two hours after a full meal.

All the activities are competing to learn.

The elderly should choose suitable sports and exercise amount according to their age, illness, physical strength and personal hobbies, step by step and persevere.

Guess you like:

1.60 What sports are suitable for people?

2. How do the elderly exercise?

3. Exercise guide for the elderly

4. What is the appropriate exercise intensity for the elderly?

5.80 Exercise methods for the elderly