Because of osteoporosis in middle-aged and elderly people, high-intensity strenuous exercise may cause muscle damage in hip, knee, ankle, thigh or calf. Although exercise is beneficial to the health and recovery of the body, strenuous exercise has great wear on the knee joint of the elderly. In order to exercise scientifically, the elderly should supplement calcium before exercise to stimulate the production of vitamin D in the body and prevent osteoporosis.
Which fitness methods are more suitable for middle-aged and elderly people? Fast walking or fast walking is the most advocated exercise for middle-aged and elderly people. Its secret is "hold your head up, chest up, abdomen in, hands off and stride". This posture can move most muscles, ligaments, bones and joints of the human body's shoulders, neck, waist, hips, knees, ankles and elbows. It is suggested to follow the principle of aerobic exercise "1357", and it is best to exercise 1 time every day, with continuous aerobic exercise for not less than 30 minutes and not less than 5 days per week. "7" refers to the exercise intensity, that is, 170 minus age = the highest exercise heart rate.
What are the precautions for middle-aged and elderly people when exercising? It is not good to exercise too early. At seven or eight o'clock in the morning, when the yang is rising, it is more suitable for exercise. Don't do morning exercises on an empty stomach, especially for the elderly with diabetes, because fasting exercise is easy to cause hypoglycemia; Fog is not suitable for exercise. Fog droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. During exercise, due to the increase of breathing ability, the lungs are bound to inhale more harmful substances.