Benefits of exercise at the age of 50: 1. Lower blood pressure. Amy Wheeler, a yoga professor at California State University, said: "Yoga has a powerful effect on relieving stress and lowering blood pressure, which helps people to reduce the dosage of drugs." 2. Enhance bone strength. Melinda Atkins, a yoga instructor in Miami, USA, said that some weight-bearing postures in yoga can help delay the process of bone thinning and reduce the risk of osteoporosis, especially for postmenopausal women. 3. lose weight. Larry Payne, director of yoga at Marymount University in loyola, said: "Practicing yoga every day can improve the willpower of practitioners and make them turn their attention to physical and mental health instead of immediate satisfaction." Suitable posture: magic chair style (figure 1): stand with your back against the wall, your feet apart, and the distance between your feet is the same width as your hips; Bend your knees and slide your back down the wall until your thighs are parallel to the ground, just like sitting in a chair; Gently tighten the navel and spread your arms forward. Tree (Figure 2): Stand with your head up and balance your weight with your left leg; Place the sole of your right foot as high as possible on your left leg; Put your hands together and make a prayer gesture; Hold this position for 30 seconds; And do the same thing on the other side.
Benefits of exercise at the age of 60: 1. Relieve anxiety. Yoga can induce the relaxation reaction of human body, which is manifested as slowing down the heart rate, lowering blood pressure and relaxing breathing. 2. Protect joints. Amy Wheeler said: "It is very important to protect joints from the age of 60, and practicing yoga will be very helpful." 3. Enhance the balance of the body. The slow and rhythmic movements of yoga help to improve the balance of the body and prevent the elderly from falling. Proper posture: small feet (Figure 3). Spine vertical, sitting on the ground, legs apart; Bend your knees and move your feet in the direction of pelvis to make the soles of your feet contact; Press your elbow on your thigh as close to the ground as possible.
Benefits of exercise at the age of 70: 1. Improve the flexibility of the mind. Melinda Atkins said: "Focusing on the synchronization of breathing and movements helps to keep your mind clear and active." 2. Raise your mood. Research shows that yoga can better improve mood and reduce anxiety level compared with other exercise methods. The reason is that yoga can increase the content of γ -aminobutyric acid in the brain and has the effect of calming the nerves. Appropriate posture: crouch against the wall (Figure 4). Stand with your back against the wall, with your body about 0.3 meters away from the wall; Hips touch the wall; Raise your arms forward, above your head, palms facing each other; Bend your knees; Do a half squat; Hold this position, take five deep breaths, and then stand up; Repeat this action. Alternate nostril breathing: put the fingertips of the right index finger and middle finger between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril; Press the right nostril with your thumb and breathe with your left nostril; Then press the left nostril and breathe through the right nostril; Repeat for five minutes.
A yoga posture suitable for people of any age is supine relaxation. Lie flat on your back and close your eyes; The feet naturally open to the sides of the body; Put your arms at your sides, palms up; Consciously relax all parts of the body in turn and take a deep breath at the same time. ▲