2. Doing gymnastics: Doing gymnastics is also an exercise for the whole body. Stretching the limbs and relaxing every nerve in the body can alleviate the stiffness of the limbs of the elderly.
3. Beating Tai Ji Chuan: Tai Ji Chuan is a moderate sport, which is very suitable to be described as "there is movement in stillness, and there is stillness in movement". Taiji can help the elderly to coordinate and balance, and it is also very helpful to the softness of the body. It is more likely to become a hobby of old people, not just exercise.
4. Go backwards: Don't underestimate retrogression. When a person goes backwards, his body leans backwards and the pressure on his waist is also backward. It is very good for the elderly with symptoms such as lumbar disc herniation, which helps to reduce the compression on the lumbar spine. After the retrogression is completed, they can have a good sleep.
5. Walking: For the elderly who are in poor health, strenuous exercise may not be possible, so go for a walk, which is the easiest. 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.
6. Jogging: If you like to exercise alone, jogging is a good choice. However, it is best to exercise with your partner, because there are many emergencies for the elderly. If many people exercise together, one person can ask for help in time in case of emergency.
7. Cycling: If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.
8. Ball games: The elderly can participate in some ball games according to their hobbies, such as table tennis, badminton, billiards, gateball and golf. But don't take part in such intense sports as basketball.
There are many kinds of sports suitable for the elderly. The key is to be healthy and not to overdo it. The elderly can also massage themselves, such as pushing, kneading, kneading, etc., which can improve the blood circulation of the elderly to a certain extent, thus improving the metabolic function of the body.
Extended data
Matters needing attention in sports for middle-aged and elderly people:
1, not earlier. Leaving home too early, people suddenly catch cold, easily catch a cold or asthma, acute attack of chronic bronchitis, and cold stimulation can easily induce acute attack of heart and brain diseases. Therefore, the elderly should go out to exercise after the sun rises, and it is best not to do exercise at five or six in the morning.
2, should not be empty. Morning exercise for the elderly is a good way to keep fit, but doing exercise without breakfast is very harmful to human health and even has certain risks. Especially in elderly diabetic patients, fasting exercise is easy to cause hypoglycemia, and persistent severe hypoglycemia will lead to irreversible brain damage and even death.
Even the health of the elderly when exercising on an empty stomach has many problems, because people will separate energy from fat when exercising on an empty stomach. At this time, the concentration of free fatty acids in the blood will increase, and too much free fatty acids will affect the myocardium, causing arrhythmia and even sudden death.
3, should not be exposed. For outdoor activities in the morning, you should choose fields, parks or lawns that are sheltered from the wind and sunny, warm and quiet, and have fresh air. Don't run against the wind, let alone take off your clothes and exercise.
4, should not be excited. Old people have weak physical strength and poor adaptability. Exercise must be done according to your ability, step by step, and sweat slightly. That kind of sweaty strenuous exercise is easy to induce heart and lung diseases and is not suitable for the elderly.
5. Don't worry. Because the muscles of the elderly are flabby, the joints and ligaments are stiff, and the functions of the limbs are uncoordinated, experts suggest that before exercise, you should gently exercise your body, twist your waist and move your joints, and do warm-up activities for 5- 10 minutes in advance, such as bending over and pulling your arms, so that all joints can fully move before starting exercise to prevent accidents caused by sudden exercise.
The elderly must choose their own exercise methods according to their physical strength, self-care ability and disease state.