Methods of physical exercise for the elderly
Get up activities
After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.
Head movement
Take the head as the pen tip, shake your head and write the word "Shou". Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.
How do the elderly jog?
Do warm-up activities before jogging, such as free-hand gymnastics and Tai Ji Chuan, or walk for a while and then gradually transition to jogging to ensure the coordination of the functions of various organs of the body. The correct posture of jogging is to make a fist with both hands slightly, and bend the upper arm and forearm about 90 degrees. Swing your arms back and forth naturally, lean forward slightly, and try to relax your muscles. Feet should touch the ground lightly, and the forefoot should touch the ground first to get the arch of the foot to prevent the body from shaking. When jogging, it is best to breathe through the nose, so as to be deep, long, thin and slow, and the breathing frequency is in harmony with the pace. Generally, it is two steps and one breath, two steps and one breath, or three steps and one breath.
What are the sports suitable for the elderly?
Cycling is the main way for most people to travel in China, and it is also a systemic exercise to exercise muscles (especially leg muscles and joints). Many middle-aged and elderly people still regard cycling as a dual function of transportation and exercise. The speed, distance and frequency of riding can be determined according to everyone's physical strength.
Matters needing attention in exercise for the elderly
1, do morning exercises after sunrise.
Some old people think that morning exercises should be done as early as possible, so they like to go out to exercise before dawn in the morning, which is actually unscientific. Director Ding said that after a night, pollutants accumulated in the air, and breathing these dirty air would have adverse effects on the human body.
2, indoor exercise pay attention to the smooth air.
Sometimes, due to the outdoor weather, some people exercise indoors. At this time, we should pay attention to some things. Coach Bai Yunbo said that if middle-aged and elderly people exercise indoors, they can do some simple exercises, such as squats and lunges. If the body allows, you can also do sit-ups or dumbbell exercises, but you must pay attention to the fact that the amount of exercise cannot be too large. Generally, 50%-60% of outdoor sports is enough.
Conclusion: Through the above articles, do we know something about the exercise of the elderly? There are many ways for the elderly to exercise, but it is worth our attention that there are also precautions for the elderly to exercise, so as to avoid entering the sports misunderstanding as much as possible.