2. Hurry up. Walking can be divided into slow walking (70~90 steps/min), middle walking (90~ 120 steps/min), fast walking (120~ 140 steps/min) and fast walking (140 steps/min) Old people with certain exercise ability can take moderate speed or brisk walking for 30~40 minutes at a time, which can further strengthen the cardiopulmonary function.
3. Take a bigger step. In addition to speed, middle-aged and elderly people should consciously increase their stride, which can effectively exercise waist and leg muscles, stimulate the brain and help prevent Alzheimer's disease. The ideal stride is 65 cm, which is one step across the width of the white zebra crossing.
4. Hands up. Both arms swing rhythmically with walking. When you swing your arm, you can also take a deep breath with a fist, two steps 1 breathing, two steps 1 inhaling. Swing arm method consumes a lot of energy, which can burn fat, enhance bone and joint and respiratory function, and help relieve scapulohumeral periarthritis, emphysema and chronic bronchitis in the elderly.
5. Complete the specified distance. Complete the specified distance according to the specified route, speed and time. It can be carried out alternately on flat and inclined roads. This method is helpful to exercise the cardiopulmonary function of the elderly and evaluate the exercise effect. It is recommended to cooperate with some small exercise goals.
6. Massage the abdomen. You can massage your abdomen clockwise while walking, 40~60 steps per minute, 5~ 10 minutes each time. At the same time, exercise helps to improve gastrointestinal function and is suitable for the elderly with constipation, chronic gastrointestinal diseases and kidney diseases.