How to do healthy exercise for the elderly? People with heart disease are not suitable for this sport. Exercise can also help us get rid of fat. Proper exercise can help us reduce stress. The importance of sports for the three high people is self-evident. What are the benefits of sharing healthy old-age sports?
How to do healthy exercise for the elderly 1 1. Shoulder adduction exercise?
When the patient is sitting or standing, first relax the shoulders, then gradually push the shoulder blades inward and downward to make them close together, and don't shrug when exercising.
Second, the pendulum moves.
Sit or stand, relax your shoulders, take a mineral water bottle in your hand, and then swing back and forth, from small to large, relax your shoulder joints.
Third, stick movement.
The patient can lie flat, palm up, hold both ends of the stick, then gradually lift it up to the limit angle, stay for about 10 second and then slowly put it down; Hold both ends of the stick with your palm up, then bend your elbow 90 degrees, then gradually move the stick to the joint with a limited angle, stay for about 10 second, and then slowly relax.
Fourth, shoulder abduction.
Patients can take a sitting posture, relax their shoulders, put the arm with limited joints on the table, bend the elbow 90 degrees, and then gradually lift the forearm upward until it reaches a limited angle, stay for about 10 second, and then slowly put it down. Note that you must wait until the first three exercises are over before doing this exercise.
Breathing exercises:
Sit in a chair, close your eyes and put your legs together. Put one hand on the thigh and the other hand on the abdomen, close the jaw and straighten the spine. Inhale through the nose, forcibly expand the throat and chest, so that the gas fills the chest and abdomen and makes the stomach bulge; Then relax your chin and exhale slowly through your mouth. When exhaling, exhale slowly, twice as long as when inhaling. At the same time, relax your chest and let your stomach deflate gradually. After exhaling, hold your breath for 2 seconds. Do it 3 to 6 times in a row, mainly abdominal breathing.
Efficacy: make the mood stable and happy, and feel comfortable; Improve pulmonary circulation, renew lung residual capacity and strengthen respiratory muscles.
Head fuck:
Keep your shoulders balanced, your back and abdomen straight, and your hands droop naturally. Stick the palm of your right hand on your left ear. Turn your head to the right and keep your left shoulder straight back for 5 seconds. Relax your head, recover, take a deep breath and exhale. Do 1 to 3 times to relieve pressure; Do 3 to 6 times left and right to enhance physical strength; Do 8 to 12 times left and right, shape and burn fat.
Efficacy: dilate carotid artery, increase cerebral blood flow, make the brain get more oxygen and improve cerebral blood circulation. Helps to relax neck and back muscles and reduce fatigue.
Ear exercises:
Hold your ears with both hands, and pull your ears up, down, outward and backward 6 times; The earlobe is pulled down 6 times; Then the index finger of both hands moves the auricle forward to block the sound 1 sec, then releases it, and then moves the auricle backward, and repeats 6 times.
Efficacy: Modern research shows that the external ear is related to "depression". The passive movement of the external ear can make the meridians of the whole body run through, directly promote the functions of various organs, improve metabolism and cheer up the mood.
How do the elderly do healthy exercise? 2. borrow something and squat.
Old people will lean against the wall with their backs and lumbosacral parts, or hold the railing with their hands, which can break down their body weight and make squat training easier, so that they can squat for longer. The practice time can be gradually extended from the initial 1 minute to 5 minutes.
Tai chi squat
Tai Chi Squat means that the toes are close together, the heels are close together, and then the knees are bent until the thighs and calves are close together, and the meridians and acupoints overlap and squeeze each other, which can play the role of massage and massage. Practice time 1 ~ 3 minutes.
Baguadun
Bagua Squat is an action evolved from Tai Chi Squat, that is, Tai Chi Squat changes its lower limbs from being close together to being separated, with feet being shoulder-width apart and parallel, knees bent less than 90, hips not allowed to twist from side to side, and the distance from the ground should not exceed 10 cm. Bagua Squat is easier to do than Tai Chi Squat. Practice time 1 ~ 5 minutes.
tip of a toe
Old people's. Place your feet on the ground and lift your heels off the ground. Bend your knees, sink your torso, and press your thighs against your calves. It is difficult to practice squatting. The elderly should not be forced to practice for the first time, and the time should be controlled at 30 seconds-1 minute.
Heel squat
Squat is the opposite of squat, that is, the heel touches the ground, the arch of the foot touches the ground, and the forefoot is suspended, that is, two-thirds of the back of the sole touches the ground. Because the forefoot is suspended during practice, the center of gravity of the body will move backwards, and it is easy to fall backwards if you don't master it well. Therefore, the elderly should pay attention to safety when practicing for the first time, and the time should be controlled at 30 seconds to 1 minute.
Bow and arrow squat
The exerciser touches the ground with his left foot and squats with his right foot. When squatting, he puts his weight on his right foot and changes his feet every 30 seconds or so to change the stress on his feet.
When doing this set of movements, the elderly should follow the principle of easy first and difficult later, starting with squatting by borrowing things, and then gradually trying other squatting exercises.