The elderly pay great attention to health care, and the role of exercise in health care can not be ignored. However, due to the particularity of the elderly's physique, they can't do strenuous exercise, so the elderly should exercise in a gentle and low-intensity way. Here are four kinds of exercise regimen suitable for the elderly.
A traditional China Tai Ji Chuan (Tai Ji Chuan)
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.
The World Health Organization suggests that elderly people over 65 should exercise at least three days a week to enhance their balance and prevent falls. Therefore, the content of exercise for the elderly can be arranged in Tai Ji Chuan for at least three days.
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, walking for 20-40 minutes each time, suitable for the elderly suffering from coronary heart disease, sequelae of cerebral hemorrhage and respiratory diseases.
Fast walking method
90- 120 steps per minute, each time 30? 60 minutes, suitable for health of the elderly and people recovering from chronic arthritis, intestinal diseases and hypertension.
Walk with the back arm
When walking, put the back of your hand on your waist, walk slowly for 50 steps, and then walk forward 100 steps. Repeat 5? 10 times, suitable for the elderly with mild dementia.
Swing arm walking
When walking, the arm swings back and forth greatly, walking 60? Every minute. 90 steps, suitable for the elderly with scapulohumeral periarthritis, arthritis of upper and lower limbs, chronic bronchitis, emphysema and other diseases.
Walking with rubbing abdomen
When walking, massage the abdomen with both hands, walking 30-60 steps per minute for one week, which can enhance the gastrointestinal function.
Healthy exercise
With the growth of age, people's function declines and metabolism begins to slow down. Simple and easy health-care exercises are very effective in delaying human physiological aging and maintaining and restoring the health of the elderly, so I recommend several simple and easy health-care exercises:
Comb: ten-finger comb, comb from the front hairline to the back hairline 50 times.
Rub: put your fingers together, put your hands on the opposite side and rub your neck and face up and down 50 times.
Kneading: Put your hands on your abdomen and knead your navel 100 times clockwise and counterclockwise respectively.
Push: Put your hands on both sides of your lower back and push down from the lower edge of your ribs to your waist for 50 times.
Shrugging: Stand with your legs apart, shoulders up and down, and head up 50 times.
Pat: Hold empty fists in both hands and pat shoulders, neck, back and abdomen 50 times each.
Turn around: stand with your legs apart, put your hands on your waist and swing back and forth, left and right for 50 times.
social dancing
Social dancing is not an intense sport, but it can improve the sense of rhythm, coordination and elegance of the whole body after fitness, and make people full of energy and have social characteristics. It is a good way to keep the elderly young, which is very suitable for the elderly who don't exercise often.
Proper exercise every day can make you healthy, but it should be noted that only by choosing the appropriate exercise mode according to your age and physical quality can you achieve the purpose of exercise and health preservation. Remember not to exercise blindly, lest it backfire.
;