Exercise is positively related to longevity. British research has found that exercise can keep our immune system young and efficient. Among the old people who exercise regularly, the thymus gland that produces immune T cells is obviously larger than that of the old people who don't exercise, even comparable to that of the young people, but does it start to exercise after they are old? The answer is wrong. After more than 20 years old, the thymus began to shrink, so it is very important to cultivate lifelong exercise habits!
There are many benefits of sports, and sports can be divided into four categories.
The benefits of exercise for the elderly include improving the immune system, strengthening bones, improving balance, activating brain connections, preventing dementia and improving cognitive function. Chen Yijun, a physiotherapist in Nantou Hospital, pointed out that exercise is divided into four categories, which are equally important, that is, aerobic exercise is mainly used to train overall health and endurance; Muscle strength training can strengthen muscles and bones, and balance exercise can strengthen muscles that maintain balance and prevent falls; Flexibility exercise can increase the angle of movement and reduce stiffness.
Old people can do exercises to enhance their physical and mental health.
Chen Yijun physiotherapists share the following nine exercises recommended by therapists for the elderly:
1. Fast walking (aerobic exercise): Compared with jogging, it is low-intensity aerobic exercise, which can improve heart rate and muscle use. Walking is a better choice for people with weak knees or ankles.
2. Fixed bicycle (aerobic exercise): It is a good form of aerobic exercise and will not hurt joints.
3. Swimming (aerobic exercise): Supported by water buoyancy, it is a good exercise for arthritis and osteoporosis. The resistance provided by water will have the effect of muscle strength training. Even if you can't swim, you can move in the water.
4. Squat (muscle strength and balance training)
5. Tai Ji Chuan (Balance and Flexibility Training)
6. Arm weightlifting (muscle strength training): Enhance the muscle strength of the upper back and shoulders.
7. Fitness Gymnastics (Muscle Strength Balance Training)
8. Stretching: Stretch all muscles to maintain flexibility and prevent joint stiffness.
9. Yoga (softness, balance, strength training)
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