For women in their fifties, their greatest wish is good health. But they often don't know how to exercise. Let me recommend some ways for 50-year-old women to keep fit. Let's study together.

: play fitness ball

The elderly can play fitness ball for a long time, flex and stretch their fingers, palms and wrists flexibly through the movement of fingers and palms, promote the movement of upper limb muscles such as fingers, wrists and elbows, and prevent and correct symptoms such as numbness, trembling and decreased grip strength of upper limbs caused by degenerative diseases of the elderly. Moreover, hand movements are also very beneficial to the brain. When people play fitness ball, they can concentrate their thoughts on their hands, eliminate all kinds of distractions, eliminate tension and relax their brains. Therefore, playing fitness balls regularly can also effectively protect the brain, slow down the aging of the brain, and avoid the occurrence of Alzheimer's disease.

: take a "crab step"

Taking the "crab step" means walking sideways like a crab. Before walking, people squat slightly, with their heels spread at 45 degrees, while slowly inhaling, and their knees slowly twisting in the direction of toes. Then exhale and lean sideways, and it takes about 5 seconds to take a step. It should be noted that people who are too old and have cardiovascular and cerebrovascular diseases should not walk for a long time, and it is advisable to walk for 3 to 5 minutes at a time. The elderly can determine the daily exercise amount according to the actual situation. Wear soft sports shoes or cloth shoes when exercising.

: weight training

Weight training includes walking, dancing, jogging, climbing stairs, aerobic exercise, running and so on. These exercises are beneficial to heart health and bone strength, and can reduce the risk of fracture. It is recommended to exercise at least 150 minutes every week for 3-5 days. Each time lasts for 20-60 minutes or 10 minutes, 2-3 times a day. Exercise intensity is recommended to be moderate and strong. You are a little breathless, but you can still talk.

: strength training

Dumbbells, equipment or weight training are all strength training. These exercises help to improve muscle and bone strength and optimize posture. It is recommended to do 2-3 groups 3-5 days a week, and each group repeats 8- 12 times. Pay attention to include the main muscle groups. Special attention should be paid to controlling strength in strength training. If you can easily do 12 times at a time, then the weight is too light; If you can't do it eight times at a time, it will be too heavy.

: balance training

Tai Chi, yoga, or other sports that challenge balance are all balanced sports. Their main benefits are improving mobility and balance, and reducing the risk of wrestling and fracture. It is recommended to carry out balance training for 2-3 days every week, with a total duration of *** 120 minutes. In order to save time, strength training and balance training can be combined. Exercise intensity: Beginners can do static exercise, stand at a point and keep a posture. In the advanced stage, they can do dynamic sports and challenge balance in sports. At this time, you may need the guidance of a coach.

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: Attitude training

Attitude training can help the elderly to protect the spine, reduce the pressure on the spine, and reduce the risk of wrestling and fracture, especially spinal fracture. Attitude training should run through daily life, and we should pay attention to maintaining a good posture when sitting, standing and walking. You can practice with the mirror first.

50-year-old female fitness precautions:

1. The fitness plan for the elderly should focus on integrating four different types of exercise: endurance, strength, balance and flexibility. Strength training has been proved to be the most effective way to prevent and reverse muscle weight loss.

2. Do more compound exercises that can mobilize more muscle groups, such as squats, hard pulls, lunges, boating and push-ups. Compared with the leg stretching action of training one muscle group alone, the above compound exercise action can be applied to more muscle fibers.

3. Gradually increase the training weight, change the training times of each group or incorporate some tricks, such as combining arm flexion and sprint. Or challenge the balance of the body and complete the arm bending action when standing on one foot.

4. Set fitness goals and evaluate them every three months. Old people should often change their exercise plans instead of following the same plan for months, because muscles will get used to doing the same movements. In order to enhance muscle endurance, the simple way is to shorten the rest time between each group of exercises or increase the number of training.

5. Ensure the recommended amount of exercise for the elderly, that is, moderate-intensity exercise every week 150 minutes, which can be broken down into 20 minutes each time and 7 times a week; 30 minutes each time, 5 times a week; Or 50 minutes each time, 3 times a week; As long as you reach the point of sweating slightly, but don't catch a cold. Stretching exercise should be carried out before and after each exercise. They help to keep the spine strong and flexible.

6. Don't be forced. When the elderly feel tired or busy, they can reduce the amount of exercise or temporarily stop for a few days. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical advice in time. Before you start exercising, you can consult a doctor and a professional coach for guidance. Don't do high-intensity strength training if you have high blood pressure and waist injury.

7. Physical exercise cannot completely replace a healthy lifestyle. Only when refined food and sugar are removed from the diet, smoking and moderate drinking are prohibited, can the health effects of promoting physical exercise and prolonging life span be produced.