Walking is the first choice for the elderly, which is safe, simple and easy to control. People who don't have much physical activity at ordinary times should walk for 30 minutes continuously every day, or at least 2~3 times a day, and walk fast for 10~ 15 minutes each time, which is very beneficial to physical and mental health. The pulse should be controlled at 170, or 20-40 times faster than at rest, that is, the heart rate is 70 beats/min at rest and reaches 90- 1 10 beats/min when walking.

2. Raise your legs.

First slowly lift the left leg at right angles to the waist, then slowly lower it, then lift the right leg and lower it, and then lift both legs at the same time, about 5 times each.

3, limb trembling

At the same time, lift the limbs at right angles to the abdomen to form a posture in which the limbs are upward at the same time, and then shake the limbs to promote blood circulation.

Step 4 stretch

Raise your arms straight above your head and clamp your legs in a line. Stretch and straighten the limbs vigorously, so that the whole body joints, especially the lumbar vertebrae, can be relaxed. After doing five or six straight movements, the arms are pulled apart again, and the legs are separated to make the body form shape, stretching to both sides for five or six times.

5. Sit-ups

This section is mainly completed by the pumping force of abdominal muscles. If you can't sit up, you can first wave your arms to drive your upper body to stand up and sit down. To do this, if your abdominal muscles are strong, you can put your hands behind your head or lie flat on the bed. Do it 5 to 10 times according to your physical condition.

Step 6 shrink your legs and shoulders

Limbs close to the bed, body form word supine. Lift the left leg and lower the left shoulder, lift the right leg and lower the right shoulder. When lifting and retracting legs, the crotch should be contracted to drive the leg movement to complete.

7. Roll your waist

Bend your legs, hold your knees tightly with your hands, put your upper body as flat as possible, tilt your legs to the left first, and let your waist roll left and right on the bed. You can gradually increase the inclination and rolling strength and do it seven or eight times.

The normal performance of proper exercise is 1, and the face is rosy.

2, sweating slightly.

3. Heart rate increases but does not exceed 120 beats/min.

I feel a little tired after exercise, but I can recover after a rest and sleep.

5, insist on increasing appetite after exercise, sleep well, feel comfortable, and relieve the primary disease.