Warm-up exercise for the elderly
1. Fully warm up, step by step.
American plastic surgeon Catherine? Dr. Koina said that if the elderly exercise too much and move too fast, they are more likely to get hurt. Warm-up is very important. For example, walk more before running, run for a few minutes before playing tennis, and then jump rope.
Practice squatting
Stuart, a professor of human kinesiology at McMaster University in Canada? Dr. Phillips said that squatting is the best single exercise for the elderly to prevent sports injuries and maintain leg and waist strength. Legs apart, shoulder width apart, back upright, squat down until thighs are parallel to the floor, and then get up slowly. Repeat the action 20 times.
3. Static support
Dr. Koina said that lying support can effectively exercise the core muscle groups of the elderly. Sit-ups are similar to push-ups, but the forearm touches the ground and stays still. Keep your torso straight for 30 seconds. After a short rest, repeat the same action.
4. Golden Rooster Independence
Wanda, author of "After 40 Fitness"? Thomas Light said that balance exercises can help prevent falls and sprained ankles. Practice one-legged independence (golden rooster independence) several times a day, keep it for 20 seconds, and change legs to stand. After practicing for a while, you can practice with your eyes closed.
Protect achilles tendon
It is found that one of the common injuries of elderly runners is achilles tendon injury. The old man might as well stand against the wall, stretch his heels, stretch one leg backward, follow the ground with his feet for 30 seconds, bend his knees slowly, and stretch for another 30 seconds. Switch legs and repeat the same action.
Pay attention to pain and discomfort
Thomas Light said that after the age of 40, the number of stem cells responsible for tissue repair in muscle decreased, and the unremarkable muscle tear could easily turn into huge damage. Therefore, once you find exercise pain and discomfort, don't continue to exercise forcibly, you should see a doctor.
7. Enhance shoulder strength
Dr. Kojna said that with the increase of age, the water in tendons and ligaments is getting less and less, and they are more likely to be injured, and their shoulders are more likely to be strained. Practice chest enlargement or use a stretcher.
8. Drink chocolate milk
Dr Phillips said that it is beneficial for the elderly to get enough protein to strengthen their muscles. Drinking chocolate milk regularly can promote muscle recovery after exercise.
9. Hard ball massage feet
Heel and arch pain is a common discomfort for the elderly, which easily leads to plantar fasciitis, and it takes several months to recover. Thomas Light suggested putting a hard ball (such as a golf ball) under your feet for rolling massage to relax your arch.
10. Increase strength training
Many studies have found that 14 weeks of strength training can increase muscle fiber 10% and reduce tendon stiffness by 64% in the elderly. Old people don't have to work too hard for strength training, so as not to cause muscle damage. They can always carry heavy things.
Eight ways suitable for middle-aged and elderly people to exercise.
When you are old, the most important thing is good health. If you exercise regularly, your health will be great. But what kind of exercise should the elderly choose? Please look below.
1, take a walk
For the elderly who are in poor health, strenuous exercise may be impossible, so go for a walk, which is the most relaxing. Walking casually on the road and in the park, shaking your hands and legs back and forth while walking can also relax your body and achieve the purpose of exercising.
2, Qigong, physical therapy
Exercise should be gradual, and the intensity and amount of exercise should be appropriate. If you feel fever and sweat slightly during exercise, you will feel relaxed and comfortable after exercise, which means that exercise is appropriate. After exercise, dizziness, chest tightness, palpitation, loss of appetite, poor sleep, obvious fatigue and other phenomena indicate that the exercise is too large and needs to be adjusted in time.
3, chess, aerobics
Various chess activities, singing; Dance; Exercise should be moderate, regular and planned. The elderly should pay attention to morning exercises, which can promote the cerebellum. Take a walk after meals 1-2 hours to help digestion.
Step 4 jog
Jogging, also known as fitness running, as a means to keep fit, as a magic weapon to gain wisdom, keep fit and stay young forever, as a means to prevent and treat diseases in modern life, has become popular all over the world and has been chosen by more and more elderly people.
5. Square dance
Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make old people love music and show their enthusiasm for life again.
6. Tai Ji Chuan
Tai Ji Chuan is a traditional fitness program in China, which has the effects of strengthening the body and prolonging life, and has a good effect on the prevention and treatment of chronic diseases. It is a very suitable exercise program for the elderly. First of all, when playing Tai Ji Chuan, pay attention, and pay close attention. Turn your eyes with your hands, change your steps with you, the movements are smooth, coherent, stable and harmonious, and keep quiet while moving, which is conducive to brain rest; Secondly, it helps to delay the decline of muscle strength and maintain and improve the flexibility of joint movement.
Recreational activities suitable for the elderly
After retirement, old people can't stay at home when their lives are guaranteed. At this time, we must first adjust our mentality and start from a new way of life, so that we can do many things that young people have not finished or want to do but can't.
1, dance
Experimental research shows that even the slow dance in ballroom dancing consumes 3-4 times as much energy as that in a quiet state. Secondly, when dancing, dancers must concentrate on music, and the steps should be coordinated with music. Coupled with relaxed and pleasant music accompaniment and charming lighting, it is not only a beautiful enjoyment, but also intoxicating.
Step 2 travel
Tourism can make people appreciate the strange scenery of nature and the humanistic landscape of history, culture and customs, and make people enjoy spiritually. At the same time, being in a foreign land and breathing fresh air makes people feel relaxed and relaxed.
3. Painting and calligraphy
Some people compare practicing calligraphy and painting to? Qigong exercise without practicing Qigong. First of all, calligraphy pays attention to conception. When practicing, it must be calm, absorbed and free from distractions, similar to breathing exercises and intentional defense of Qigong. Secondly, calligraphy and painting pay attention to posture, requiring the head to be straight, the shoulders to be flat, the chest to be straight, the wrist to hang down when lifting, and the whole body's strength is concentrated on the upper limbs, which is very close to the posture of qigong practice.
4. fishing; catch fish
Most places suitable for fishing are in the suburbs, and often going to the suburbs is an exercise in itself; Secondly, the air beside the water is unusually fresh, and the negative ion content is high, which makes people feel carefree, relaxed and happy, is beneficial to the metabolism of the human body, and can play a role in calming, hypnotizing, lowering blood pressure and relieving fatigue; In addition, when fishing, waiting for the fish to take the bait will make you feel happy and relaxed, so as to achieve the best health without worry inside and fatigue outside.
Step 5 pass the parcel
Organize the old people to form a circle. One of them holds the flowers, while the other plays music or drums behind everyone's back or blindfolded. The sound will spread the flowers until they stop. Whoever holds the flowers will win the lottery. If the bouquet happens to be in the hands of two people, they can decide the loser by guessing boxing or other means. Through games, the atmosphere among the elderly can be enlivened, the talents of the elderly can be discovered, and the characteristics of the elderly in this institution can be understood. By holding activities with rich communication characteristics, which are suitable for the elderly, we can promote exchanges and communication among the elderly, generate a sense of belonging, and maintain a healthy mentality.
6, origami flowers, send blessings
In origami activities, the initiative and patience of the elderly are improved, the practical ability of the elderly is exercised, the aging speed is delayed, and the incidence of various diseases is reduced. Because of the complicated steps, some old people learn origami slowly, so the old people who learn it first can teach the old people who haven't learned it yet, and strengthen their emotional ties in the process of helping each other.