The elderly should choose suitable exercise forms according to their own health conditions, and should choose activities in which all joints and muscles can move.
During the activity, the movement should be rhythmic and slow, and it is not advisable to do strenuous exercise with excessive intensity and speed. Generally speaking, the elderly generally
Suitable for the following exercises:
① Walking or jogging: Walking is the most suitable exercise for the elderly. Regular walking and exercise can regulate the functions of various organs and enhance physical fitness.
Muscle strength of waist and legs, improving the range of motion of joints; Jogging is a beneficial aerobic exercise, which can improve heart and lung function.
It should take more than 30 minutes.
② Tai Chi or Gymnastics: Suitable for the elderly to exercise individually or collectively. Tai Ji Chuan has different forms, Tai Chi sword and Tai Chi knife.
There are various forms of broadcast exercises, health exercises and medical gymnastics.
(3) Mountain climbing or traveling: When the elderly climb mountains or travel, they don't have to be competitive and interesting like young people, but
Enjoy contact with nature.
④ Swimming or fishing: Older people with heavier weight can choose to swim first to reduce joint load. Fishing is a leisure sport,
It can cultivate the peaceful and quiet mentality of the elderly.
⑤ Qigong or physical therapy: Exercise should be gradual, and the intensity and amount of exercise should be appropriate.
⑥ Massage: General manipulations include pushing, kneading, kneading, pinching, pointing, grasping and kneading, which can promote blood circulation.
Improve metabolic function.