Tai Ji Chuan: Many elderly people tend to fall down because of the decline of motor system and nervous system function and muscle aging. Tai Ji Chuan's movements are mainly turning in circles, walking slowly in an arc, bending his legs and crouching. Regular practice of Tai Ji Chuan can improve the flexibility of muscles and joints and enhance the balance ability of the elderly.
Secondly, in modern society, walking is one of the most well-known forms of exercise. Because of its slow pace, safety and easy operation, it is also very suitable for the elderly. Walking and exercising every day can regulate the functions of various organs, strengthen the muscle strength of waist and legs and protect the normal function of the heart.
Ordinary walking method: 60-90 steps per minute, 20-40 minutes each time, suitable for the elderly with coronary hypertension, sequelae of cerebral hemorrhage and respiratory diseases.
2. Fast walking: 90- 120 steps per minute, 30-60 minutes each time, suitable for health of the elderly and people with chronic arthritis, intestinal diseases and hypertension in recovery period.
3. Walk backwards with your back arms: When walking, put your hands on your waist, slowly walk backwards for 50 steps, and then move forward 100 step. Repeat 5- 10 times, suitable for the elderly with mild dementia.
4. Swing arm walking: When walking, the arm swings back and forth with a large amplitude of 60-90 steps per minute, which is suitable for the elderly with diseases such as scapulohumeral periarthritis, arthritis of upper and lower limbs, chronic tracheitis and emphysema.
5. Walking with rubbing the abdomen: When walking, massage the abdomen with both hands, taking 30-60 steps every minute, and massaging each step for one week, which can enhance the gastrointestinal function.
Third, health care campaign: with the growth of age, people's functions decline and metabolism begins to slow down. Simple and easy health care exercises are very effective in delaying human physiological aging and maintaining and restoring the health of the elderly, so I recommend several simple and easy health care exercises to you:
Comb: ten-finger comb, comb from the front hairline to the back hairline 50 times.
Rub: put your fingers together, put your hands on the opposite side and rub your neck and face up and down 50 times.
Kneading: Put your hands on your abdomen and knead clockwise and counterclockwise around your navel 100 times respectively.
Push: Put your hands on both sides of your lower back and push down from the lower edge of your ribs to your waist for 50 times.
Shrugging: Stand with your legs apart, shoulders up and down, and head up 50 times.
Pat: Hold empty fists in both hands and pat shoulders, neck, back and abdomen 50 times each.
Turn around: stand with your legs apart, put your hands on your waist and swing back and forth, left and right for 50 times.
Fourth, ballroom dancing is not an intense sport, but it can improve the whole body's sense of rhythm, coordination and elegance after fitness, which makes people full of energy and has social characteristics. It is a good way to keep the elderly young, which is very suitable for the elderly who don't exercise often.
Proper exercise every day can make you healthy, but it should be noted that only by choosing the appropriate exercise mode according to your age and physical quality can you achieve the purpose of exercise and health preservation. Remember not to exercise blindly, lest it backfire.