Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

2. With the help of elastic belt, strength training and flexibility training.

Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

3. Kick with one leg suspended, exercise lower limbs, and improve circulation through lower limb movement.

Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

4. Step on a powered bicycle to improve exercise endurance.

Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

In addition, the rehabilitation department of Hunan Wangwang Hospital also reminded that the elderly should also pay attention to:

First of all, master the physical condition.

The elderly should have a comprehensive physical examination before exercising, and they can know their health status and the functional level of various organs through the examination.

Learn to observe and record your pulse, blood pressure and health, to prevent excessive fatigue and avoid sports injuries.

If the pulse is too fast or too slow during exercise, or becomes irregular, you should stop exercising and go to the hospital for examination.

If you have a cold or other diseases and are overtired, you should stop exercising.

Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

Second, choose the right exercise.

When the elderly do fitness exercises, it is suitable to engage in endurance events, and at the same time, properly carry out a certain degree of strength exercise.

When the elderly exercise, the amount of exercise can be controlled by the pulse change and recovery time immediately after exercise.

The appropriate amount of exercise for the elderly can be grasped by the formula of "170- age". For example, for a 60-year-old person, the pulse reaches11min immediately after exercise, and it is more appropriate for the pulse to return to a quiet level within 5- 10 minutes.

Cold weather and limited outdoor sports? Old people can do these exercises at home! Collect for your parents.

Third, develop exercise habits.

At the beginning of exercise, the exercise load and amount should be small, and then gradually increase the exercise intensity and duration after adapting to the exercise intensity.

Fitness exercise must be persistent. Exercise not less than 2-3 times a week, and exercise not less than 30 minutes each time.

Sports that the elderly can participate in:

Aerobic training to increase endurance, including jogging, alternating walking and running, cycling, fitness dancing, etc.

Training to increase muscle strength includes using dumbbells, springs, elastic belt, etc.

Exercises to increase flexibility include introduction to Qigong, medical gymnastics and Tai Ji Chuan.