First, Wuqinxi, Yijinjing, Baduanjin, Tai Ji Chuan, Mulan Boxing and other traditional boxing methods in China are all suitable for the elderly.
(1) Wuqinxi: It was founded by Hua Tuo, a famous doctor in Han Dynasty. It is named after imitating the movements of five animals: tiger, deer, bear, ape and crane. It is vivid and easy to remember and learn. It integrates the exercise of heart, body shape and qi, which can exercise muscles and joints in all parts of the body, increase vital capacity, improve alveolar elasticity, improve heart function, increase blood volume, improve vascular elasticity and enhance digestive function.
Wuqinxi also has obvious therapeutic effect. Tiger drama is mainly used to treat sciatica, lumbago, spondylitis, hepatitis, hypotension and headache. Luxiu is used to treat lumbago, impotence, irregular menstruation, dysmenorrhea, incontinence, lumbar muscle strain and nephritis. Ape play is mainly used to treat numbness, hemiplegia, hysteria, palpitation, strong tongue and so on. Bear infestation is mainly used to treat constipation, sciatica, hypochondriac pain, shoulder and back pain, chronic cholecystitis and duodenal ulcer. Crane opera is mainly used to treat nervous headache, forearm pain, limb hemiplegia, emphysema, shoulder and back pain, cough with excessive phlegm, chest pain, gastroptosis, hepatobiliary diseases, neurasthenia and other diseases.
Yijinjing: It is a kind of fitness gymnastics created by the ancient working people in China in their long-term labor practice. "Easy tendon" is to move muscles and bones and turn weak tendons into strong tendons. It imitates the various labor postures of the ancients, such as cooking, carrying, storing and collecting grain, to exercise bones and muscles and make them strong, muscular and flexible. Sticking to practicing Yijinjing can make muscles strong and improve endurance, and you won't feel tired after a long exercise. This method is especially suitable for people with weak constitution and easy fatigue. Others, such as myasthenia, muscle strain, muscle atrophy, sequela of stroke, muscle paralysis caused by various reasons of nerve injury, etc., are suitable for this sport.
(3) Baduanjin: "Baduanjin" means that this action consists of eight different actions. "Gold" comes from gold, which is described as precious and extended to good quality. This movement began in the Northern Song Dynasty and was divided into two types: civil and military. Wen Ba Duan is mostly sitting posture, emphasizing meditation, concentration and breathing, which has the functions of regulating nervous system function, increasing chest movement range and increasing vital capacity. Can be used for preventing and treating headache, dizziness, insomnia, hypomnesis, neurasthenia, inattention and respiratory diseases. The fifth and eighth sections are mostly vertical rows or horseback riding, mainly for physical exercise. Ba Duan Jin exercise can make the head lean forward and backward, bend left and right, rotate and so on. , so that the muscles and veins of the neck can be exercised, and the blood circulation of vertebral artery can be promoted, thereby improving the symptoms of cerebral ischemia, and preventing and treating cervical spondylosis, dizziness and numbness of limbs.
(d) Tai Ji Chuan: It is a kind of fitness program that combines Qigong and boxing, and it is deeply loved by people. Originated from ancient Taoism, it was formed in the late Ming and early Qing dynasties. Comprehensive exercise and smooth movements, especially suitable for the elderly. It has good effects on people's breathing, circulation, digestion and nervous system.
(5) Twelve Brocade: a folk self-massage health care method introduced in Miscellaneous Notes in Qing Dynasty. It includes twelve kinds of massage health care methods, such as knocking teeth, swallowing body fluid, washing face, singing the ancient days, rubbing dantian, grinding Yongquan and Jiaji points. Simple and easy to learn, it has the function of prolonging life for a long time.
And it is more popular in recent years; Practice eighteen methods, eight-point kung fu, Mulan boxing, getting rid of illness and extending twenty potential, disco dancing for the elderly, etc. They are all evolved on the basis of ancient traditional boxing, and the elderly can also choose these items for exercise. As long as you keep exercising, no matter which project you choose, you can keep fit and prolong your life.
Secondly, modern physical exercise includes walking, jogging, swimming, horseback riding, mountain climbing and boating. Ball games include table tennis, badminton, tennis, bowling and gateball. These exercises are light in intensity, gentle and not violent, and the elderly can choose according to their own hobbies.
Third, specialized gymnastics such as acrobatic therapy, gastroptosis exercise, emphysema exercise, scoliosis correction exercise, etc. These exercises have strong pertinence and remarkable curative effect. V the elderly can choose exercise according to the nature of the disease to promote the early recovery of the disease.
Fourth, natural force exercises, such as water bath, air bath and sunbathing. Old people can choose according to conditions.