How do the elderly exercise? Now the elderly are also a big group in our life. Many old people are in poor health, and there are still various diseases. In order to be healthy, some daily exercise is also essential. So, how do the elderly exercise?

How do the elderly exercise 1 How do the elderly exercise to cope with physical weakness?

Insisting on aerobic exercise is very important for the elderly to prevent aging. It can effectively stimulate blood circulation and respiratory system, improve cardiopulmonary function, thereby improving resistance, preventing arteriosclerosis and reducing the incidence of cardiovascular and cerebrovascular diseases.

Coach Wang Jixiang, a national first-class fitness coach, introduced that general aerobic exercise includes running, swimming, brisk walking, Tai Ji Chuan and small ball games. However, with the increase of age, some exercises with heavy cardiopulmonary load are no longer suitable for the elderly, especially those who are weak or have no exercise habits before.

If the intensity of exercise exceeds the endurance of the body, it will not be worth the loss, and it may even be dangerous. In addition, most aerobic exercises are full-body exercises including lower limbs, which will increase the load and wear of the knee joint and are not suitable for many friends with arthritis.

Aerobic exercise is not limited to whole body exercise. Wang explained that all exercises that can effectively stimulate heart and lung function have the same effect. Here, I recommend a kind of running to exercise your arms.

As the name implies, arm running is the movement of the arm, such as cutting hands, drawing circles, high-fiving, throwing the ball and so on. Compared with other sports, it is milder and safer, with zero loss to hip and knee joints. It can also be done sitting or lying down, which is very suitable for elderly friends who are weak, older, have arthritis or just started to participate in physical exercise.

1, coach Wang stressed that elderly friends should pay attention to the following three elements, and arm running can achieve the effect of aerobic exercise.

1. Time: The minimum time for continuous and uninterrupted exercise is 15-20 minutes, which can be extended appropriately if physical conditions permit.

2. intensity: the elderly should control the intensity to 60% of the maximum intensity, limited to feeling a little tired. If you don't feel tired, you can't achieve the exercise effect. Breathe a little, the intensity is too high.

3. Heart rate: the appropriate heart rate =(220-{ years old) ×60%. You can measure your heart rate during the first few exercises, feel your body's feeling and exercise intensity at a suitable heart rate, and then exercise accordingly. High-five, throwing the ball, drawing Tai Chi circle, imitating bird wing flight and imitating boxing are all recommended arm-running movements, which can be freely matched.

2. How do the elderly exercise effectively?

In the park in the morning, you can see old people exercising everywhere. Some moves are too big, which makes many young people feel ashamed. It takes half an hour to squat, which seems staggering, but it is actually a misunderstanding of sports. When people bend their knees, their knees are tense and seriously worn, which is easy to accelerate the course of joint diseases. Especially when there are old people present, there will be many problems.

In addition, now the elderly often dance disco in the street garden after dinner, and some rhythms are quite "strong". The coordination of the elderly is not very good. If they deliberately pursue to keep up with the rhythm of music, then their movements are easy to go out of shape, and if they lose their center of gravity, it is very dangerous to fall. Stretching ligaments, of course, is no problem, but like the elderly with osteoporosis, if the external force is relatively large when pressing, it is easy to get hurt.

For the elderly, there is no exercise suitable for everyone, so it is necessary to explore the exercise suitable for them. In addition, to grasp the amount of exercise, you can't feel that you are still like when you were young. If you wear too little during exercise, your shoulder joint and back will easily catch cold and joint problems will occur.

In addition, remind the elderly not to sit on the sofa or chair to watch TV at home at ordinary times, because some elderly people are unwilling to go out and watch TV for four or five hours, which is not good for internal organs or physical quality.

In short, exercise for the elderly is really good for the health, but when exercising, we must do what we can, don't blindly pursue those difficult movements, and everything should be based on the principle of slow and light.

3 how do the elderly exercise?

Proper physical exercise has many benefits for the health of middle-aged and elderly people. It can play an active role in the prevention, treatment and rehabilitation of diseases, and it is also one of the important means to promote the longevity of the elderly. Insisting on exercise and proper exercise can improve the physical and mental health of middle-aged and elderly people and achieve the purpose of preventing and treating diseases.

There are many fitness programs suitable for middle-aged and elderly people. Everyone should carefully consider and choose a program that suits them according to age, gender, physical condition, original foundation, hobbies, equipment conditions, surrounding environment and other factors. Generally speaking, you should choose an exercise program that is easy to master and can persist in all joints of the whole body.

Walking is the easiest for middle-aged and elderly people to master, and it is an activity that can be exercised anytime and anywhere. Choose an environment with fresh air and quiet trees, stretch easily and walk slowly, you will feel relaxed and happy, and you will be relaxed and free all over. Taking part in dating and social activities, if the distance is not far and there is plenty of time, is also a good opportunity to exercise endurance, and you can take a step and arrive at your destination in time.

In order to achieve the purpose of fitness, you should walk at a certain speed (80-90 steps per minute is medium speed, and1000 steps is faster) and have a certain distance (generally about 6000 steps per day, and your physical strength can reach 10000 steps).

Walk about 1 hour every day, once or at different times in the afternoon. Really feel good about yourself, no palpitations, shortness of breath, warmth and comfort or slight sweating. It is a reliable scientific method to measure the amount of exercise with pedometer.

Older friends must pay attention to physical safety when exercising. Physical exercise must be scientific. The rhythm and intensity of each exercise should be operated according to the requirements. Don't do random exercise. Necessary preparatory activities must be completed before the exercise. Pay attention to the safety of sleeping environment. Don't exercise by the pond, high slope or cliff.

4. Exercise tips for the elderly

1, tiptoe to practice flexors

Walking on tiptoe means walking with your toes completely raised, and taking 100 steps can not only exercise the flexors, but also help to dredge the foot three yin meridians from the perspective of meridians.

2. Exercise your toes and ankles in prone position

On the supine bed, the lower limbs are stretched horizontally, the toes are alternately flexed and extended for 30 times, the five toes are separated and combined for 30 times, and then the ankle joint is flexed, flexed and flexed for 30 times. This is the preparation for the whole exercise.

3, lateral walking practice balance

Walking sideways can strengthen the balance function of vestibule and prevent dysfunction. First move 50 steps to the right, then move 50 steps to the left.

4. Walk with your heels to practice stretching your muscles

This method is to tilt your toes, and then you must walk with medicine, so that you can not only exercise your calves, but also dredge the Sanyang meridian of your feet. Therefore, the elderly can often do this.

How do the elderly exercise? 2 Let's talk about the physical characteristics of the elderly:

First of all, after the human body enters old age, various organs enter the stage of degeneration, and some will be complicated with some chronic diseases. As far as the sports system is concerned, joints will also degenerate, articular cartilage will be worn to varying degrees, and severe pain will often occur.

Secondly, osteoporosis is also a common problem, which is obviously different due to personal living habits, gender differences, genetic differences and other reasons. Some people have no obvious performance, some people have obvious osteoporosis pain, and even slight activities may lead to osteoporotic fractures.

So how do you choose the exercise mode that suits you? From the perspective of sports medicine, there are several points to be noted:

1, the elderly should not choose too violent ways and try not to carry out weight-bearing exercises, such as climbing mountains, climbing stairs, running, squatting, etc. These exercises will cause great wear and tear on the articular cartilage of lower limbs, which will lead to accelerated degeneration of cartilage for a long time, and severe joint pain and effusion will lead to long-term discomfort.

You can choose aerobic exercise methods, such as walking slowly on the ground, swimming and doing exercises. It can not only consume a lot of energy, but also exercise the muscles and bones of the whole body, which can obviously slow down the progress of osteoporosis, reduce the degradation of muscle strength and reduce the wear of articular cartilage.

2. How to grasp the length of time and the amount of exercise? For the elderly who seldom exercise at ordinary times, we should master the principle of step by step when starting to exercise. Don't compare with others, it depends on everyone's ability. It's best to sweat after exercise, or have a little sweat, which will disappear soon after rest. The cycle of increasing exercise should not be too short, and it is best to measure it in weeks or months, so that all organs of the body can be prepared for a long time without overwork.

The so-called "three-nine in winter and three volts in summer" is not suitable for the elderly. The elderly should avoid drastic weather changes when exercising, because too cold or too hot will cause drastic changes in cardiovascular and cerebrovascular pressure, which is prone to vascular accidents. As long as you can achieve the purpose of exercise, the temperature of the environment should be comfortable, and don't force excessive stimulation.

Finally, I wish old friends can enjoy life from sports, have a good body and get a happy and healthy old age.