Badminton sports equipment is simple, easy to carry and master, and can be used indoors and outdoors. It can be used to enhance the strength of back muscles, improve the excitability of cerebral cortex and the flexibility and coordination of cerebellum.

Medical experts agree that the purpose of exercise for middle-aged and elderly people should be fitness, and the goal is to improve physical endurance. Persistence is the most important thing.

Therefore, brisk walking, jogging, swimming, playing table tennis, badminton, yangko, fitness dance, mountain climbing, shuttlecock kicking, cycling and other aerobic exercises can all be selected according to their own preferences and conditions.

Among them, brisk walking or brisk walking is the most advocated exercise for middle-aged and elderly people.

Its secret is "hold your head up, chest up, abdomen in, hands off and stride". This posture moves most muscles, ligaments, bones and joints of the shoulders, neck, waist, buttocks, knees, ankles and elbows.

Even if the elderly have mild discomfort in hip and knee joints, if possible, they can walk with crutches, which not only reduces the burden on both lower limbs, but also increases the exercise of upper limbs, so that the limbs can balance their strength and exercise the whole body.

And all kinds of exercises are suggested to be carried out according to the principle of aerobic exercise "1357".

1 means the best exercise every day 1 time, "3" means continuous aerobic exercise for not less than 30 minutes, "5" means that if you can't keep aerobic exercise every day, it should not be less than 5 days per week, and "7" means the amount of exercise, that is, the aforementioned 170 minus age = the highest exercise heart rate.

Proper aerobic exercise makes people feel moderately short of breath and flustered, but they can still say a word completely instead of being out of breath. Otherwise, the amount or intensity of exercise is insufficient, or they exercise too much.

Extended data

① Exercise risk of middle-aged and elderly people, cardiovascular and cerebrovascular accidents are the most fatal.

"For the elderly, long-distance running and marathon are not recommended as the main sports and fitness projects." Tan Ning reminded that even the elderly who have no problem with the above-mentioned long-distance running should reduce their running mileage every one or two years instead of running that far forever.

This is because blood pressure usually increases with age, even if the exercise factor is not considered, middle-aged and elderly people are at high risk of hypertension and coronary heart disease.

Therefore, men over 55 years old and women after menopause, doctors suggest that even if there is no conscious abnormality, they should pay more attention to blood pressure, arteriosclerosis and stenosis during physical examination.

Considering that exercise can raise human blood pressure, it is determined by the stress function of human body. When there are problems such as hypertension and coronary heart disease, blood pressure may soar during exercise.

In addition, the human body needs a lot of blood, oxygen and energy supply during exercise, which increases the burden of cardiovascular and cerebrovascular diseases. Under the action of various risk factors, it may lead to the most fatal cardiovascular and cerebrovascular accidents, such as myocardial infarction, cerebrovascular infarction, cerebral hemorrhage and so on.

2 Middle-aged and elderly people only need to exercise for 45 minutes a week if they want to enhance their brain power.

According to the latest research in Australia, if people over 50 want to enhance their brain power, they only need to exercise for 45 minutes a week, whether it is moderate aerobic exercise, resistance exercise or Tai Chi.

Researchers at the University of Canberra said in the latest issue of the British Journal of Sports Medicine that they analyzed data from 39 studies on the effects of exercise on brain health of people over 50.

It is found that "physical exercise can significantly improve the cognitive function of people over 50 years old" and improve their thinking sensitivity, decision-making ability and memory. The form of exercise is not limited to aerobic exercise.

Previous studies have mostly focused on the effects of aerobic exercise such as swimming, cycling and jogging on brain power.

This time, the researchers confirmed for the first time that resistance training such as push-ups and lifting dumbbells can also delay the cognitive decline of middle-aged and elderly people, while relatively soothing exercises such as Tai Chi and yoga can also improve their brain power, which is more suitable for middle-aged and elderly people who are inconvenient for strenuous exercise.

Joseph Noci, who led the study, said that even one or two days of exercise a week can effectively enhance brain power.

He said that in view of the benefits of exercise, doctors should take exercise as a preventive medicine to help middle-aged and elderly people keep their brains active. (Xinhua News Agency) (Wang)

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