Fitness exercises for middle-aged and elderly people can be roughly divided into three categories: light and moderate endurance exercise, stretching exercise and muscle strengthening exercise. During the training period, middle-aged and elderly people should avoid exercise limited to upper limbs, anaerobic exercise, weight lifting and muscle strength training. At this time, aerobic exercise and whole body exercise should be the main methods to improve cardiopulmonary ability.

Scientific research shows that cutting hands can relieve fatigue and release stress. Cutting exercise is a kind of exercise to lose weight, which is more common in the elderly. They will cut their hands leisurely along the road.

The throwing technique is simple: feet apart, shoulder width apart, upper and lower shoulders relaxed. Of course, the hand is relaxed, then stretched forward to shoulder height, and then thrown back hard. Gradually, you can do it 20 to 50 times first, and then gradually increase the frequency. Generally, you can do 100 ~ 200 times at a time.

The whole process of throwing hands can actively move the shoulder and wrist joints, promote the vibration of the arms, and move the bones and muscles, which is beneficial to the circulation system and smooth blood flow of the meridians of the human body's "three yin meridians of the hand" (the lung meridian of the hand Taiyin, the heart meridian of the hand Shaoyin and the pericardium meridian of the hand Jueyin), and is very beneficial to the physical and mental health of cardiopulmonary function. This method also has a good practical effect on improving memory ability and eliminating psychological pressure.

According to experiments, cutting exercise can improve the cause of endorphins in human head, and then achieve the functions of calming, calming, helping sleep and regulating emotions.

Everyone can appreciate and express cutting, especially the elderly and sedentary computers, without being limited by time and place. It is best to do it in a wide and naturally ventilated place with fresh gas. If you do it once every morning, you will have a 24-hour mental feeling.

If you feel nervous, anxious or tired, immediately learn to put down what you are doing and do cutting exercises, so that you can get the practical effect of removing work pressure and restoring vitality. After the age of 40, the whole body will show a downward trend, and bone hyperplasia will become more and more loose. High toughness exercise is very easy to cause damage to the body, such as damage to the kneecap, knee joint, thigh root or leg muscles. As we all know, exercise is beneficial to physical and mental health and physical repair, but some strenuous exercise will bring the opposite effect, such as damage to the kneecap of middle-aged and elderly people. In order to exercise scientifically and reasonably, calcium should be supplemented before exercise to stimulate the transformation of vitamin D in the body and prevent osteoporosis.