First, walk
Walking is a good health exercise, which is very suitable for the elderly. Walking exercise is simple and easy, it is a whole-body exercise with moderate intensity, and it can enhance the cardiopulmonary function of the elderly and adjust their physical condition.
Second, swimming.
Swimming is a kind of full-body exercise that is very suitable for the elderly, which can improve the coordination of exercise and improve the cardiopulmonary function of the elderly.
Third, dance.
Dancing is also a good exercise for the elderly, which not only exercises the body, but also increases the interpersonal communication of the elderly and reduces their psychological problems. However, it should be noted that the dancing time should not be too long, preferably not more than half an hour, and the movements should not be too violent, especially the movements of twisting the waist, hips and knees to avoid accidental injury.
Fourth, traditional Chinese medicine exercises
Wu Qin Opera, Tai Ji Chuan, Yijinjing, Baduanjin and other traditional Chinese medicine techniques. Both have the function of strengthening the body, and are suitable for men, women and children to practice. For example, Baduanjin has only eight movements, which are refined and moderate in exercise. It can also dredge meridians, qi and blood, and regulate the function of viscera.
Extended data
Precautions for middle-aged and elderly people's fitness;
It is not good to exercise too early. At seven or eight o'clock in the morning, when the yang is rising, it is more suitable for exercise. It is forbidden to do morning exercises on an empty stomach, especially for the elderly with diabetes, because fasting exercise is easy to cause hypoglycemia.
Fog is not suitable for exercise. Fog droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. During exercise, due to the increase of breathing ability, the lungs are bound to inhale more harmful substances.
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