(2) Enhance lung function. Aerobic exercise makes exercisers breathe deeper and faster, thus improving vital capacity and oxygen absorption capacity.
(3) Improve heart function and prevent the occurrence of heart disease. After oxygen is inhaled into the lungs, it can be transported from the blood to the whole body through the squeezing of the beating heart. Aerobic exercise is characterized by making the heart muscle stronger and beating more vigorously, squeezing out more blood at a time and improving the blood supply of the heart itself. In addition, medical research has proved that aerobic exercise can increase high-density lipoprotein in blood cholesterol, thus reducing the possibility of coronary heart disease and arteriosclerosis.
(4) Increase bone density and prevent osteoporosis. With the increase of age, the calcium in human bones gradually decreases, so the bones become brittle and easy to break. This is also the reason why the elderly are prone to fractures. Aerobic exercise, especially walking, running and aerobic exercise that need to support weight, can effectively prevent the loss of calcium and the decline of bone strength.
(5) Reduce excess fat in the body and prevent obesity-related diseases. Insufficient physical activity and overeating can lead to weight and body fat gain. When obesity develops to a certain extent, the possibility of suffering from heart disease, hypertension and diabetes is greatly increased. Aerobic exercise combined with proper diet control can remove excess fat in the body most effectively, and will not make you lose muscle components like some unscientific weight loss methods.
(6) Improve mental state and increase the ability to cope with various pressures in life. Ordinary exercisers have a pleasant feeling after exercise and improve their reaction ability at the same time. Strength exercise, flexibility exercise and aerobic exercise will get the best exercise effect.
Related reading: Aerobic exercise for the elderly can improve sleep 1, and walking can strengthen the body and help sleep.
When a person's body temperature rises while walking, his brain will get a signal to lower his body temperature. Once the temperature drops, he will relax and let people fall asleep quickly. But there is also a time limit. It is not advisable to get too close to bedtime. It is best to take a walk three hours before going to bed, and don't take a walk immediately after eating, so it is best to control the meal time before seven o'clock. Walking at this time is conducive to promoting blood circulation throughout the body and relieving mood.
2. Tai Chi improves sleep
When practicing Tai Ji Chuan, the practitioners are required to ensure that their thoughts are concentrated and their movements are soft, slow, round and coherent. This requirement can make the body and mind relax and rest at the same time, and at the same time has a good regulatory effect on the cerebral cortex and autonomic nervous system, so it has a therapeutic effect on insomnia and dreaminess. In addition, practicing Tai Ji Chuan can regulate the activity of nerve function, restore the highly nervous mental state, and achieve the balance of Yin and Yang. It is through practicing boxing to nourish the heart, so it can treat neurasthenia, forgetfulness, insomnia, mental anxiety and other diseases.
Scientific research shows that the periodic contraction and relaxation of skeletal muscle in Tai Ji Chuan can strengthen blood circulation. More importantly, due to muscle movement, coronary artery can be reflexively dilated, myocardial capillaries are more open, oxygen supply is sufficient, myocardial nutrition is enhanced, and contraction function is improved. At the same time, the capillary network stored in the skin, muscles and viscera of the whole body expands, resulting in a drop in blood pressure, which can effectively prevent cardiovascular and cerebrovascular emergencies at night.
Practicing Tai Ji Chuan can adjust the activity of nerve function, restore the highly nervous mental state, and achieve the balance of Yin and Yang. Therefore, by practicing boxing and nourishing the heart, you can treat neurasthenia, forgetfulness, insomnia, mental anxiety and other diseases.
It can be seen that practicing Tai Ji Chuan before going to bed can not only effectively improve sleep, but also prevent and treat various diseases, which is an excellent health care method for middle-aged and elderly people.
3. Japanese sports that help you sleep and live longer.
According to Taiwan Province Health magazine, this simple gymnastics designed by Ryukyu University and Japanese National Psychiatric Center, which combines abdominal breathing and body stretching, is very helpful to improve the sleep of the elderly.
The first section? Move the neck: lean your head forward until you feel some muscle tension, lasting 10 second. Do it 1 time.
Part two? Stimulate and activate the shoulder muscles: slowly lift the shoulder, then suddenly relax and return to the original position, and so on 10 times.
Part three? Chest expansion stretching: put your hands behind your back and stretch your chest backwards 10 second.
The fourth quarter? Palm pressing: put your hands flat on your chest. When inhaling and exhaling, apply force to the middle. Repeat 10 times.
Section 5? Stretch back: Hold the chair on the same side with both hands, slowly twist the upper body 10 second, and do it again in the opposite direction.
Section 6? Bending your toes stimulates your brain: straighten your feet forward, lift them up, bend your toes toward the center of your feet, and then suddenly relax. Repeat 10 times.
Middle-aged and elderly people with good physical strength should combine aerobic exercise with anaerobic exercise at night. Outdoor sports, the elderly mainly in the evening for mild aerobic exercise, such as jogging, ballroom dancing, aerobics, etc. , promoting digestion and accelerating blood circulation, the time is about 1 hour. Don't do other strenuous exercise.
Precautions for exercise to help sleep
Proper regular exercise habits are helpful to sleep, but it is best to finish it before 5 pm.
Remind old friends not to take off their coats immediately after exercise and try to avoid the stimulation of cold air to the elderly. At this time, elderly friends can rub their hands and press up and down, especially in Zusanli and Yongquan. Pressing at the waist for a while will make the exercise better.