walk
Walking in parks or other places with good environment can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and won't put too much pressure on the joints.
Ride a bike
If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from walking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.
play basketball
People who like team sports can't resist the temptation of basketball. Hand-eye coordination will be improved when exercising upper and lower limbs.
Step 4 jog
If you like to exercise alone, jogging is a good choice. It is best to exercise with your partner, because there are more emergencies for the elderly. If many people exercise together, some people can ask for help in an emergency.
5. Medical practice
This set of movements is also very suitable, and it is full-body exercise. You can also do it in the living room and balcony. Xinhua Bookstore also sells coaches and performance CDs. It's not difficult to learn, but it takes about 50-60 minutes, and 50-60 tricks are not easy to remember. Just put on the CD and start playing music. This set of exercises is really good for your health. You can play freely, but it is difficult to persist for too long.
6.tai chi softball
Use a racket that looks a bit like a tennis racket, where you can play Tai Chi. Playing before going to bed helps you sleep. They are sold in sporting goods stores, around 30 yuan. This sport is very convenient and can be played in the office and at home. There is a coach in the bookstore.
7. Square dance
Square dance is suitable for dexterous and energetic elderly people. Accompanied by music, body dance and whole-body exercise, all cells of the body have been exercised, sweating profusely, and sports are fun. Square dance can also cultivate sentiment, make the elderly love music and rekindle their enthusiasm for life.
Go back
Don't underestimate retrogression. When a person retreats, his body leans backward, and the pressure on his waist drops backward. It is very good for the elderly with symptoms such as lumbar disc herniation and can help relieve the pressure on the lumbar spine. After going backwards, they can have a good sleep.
9. Tai Ji Chuan
There are many schools and moves in Taiji Zhuan, such as the simple twenty-four styles, which are easy to learn. However, each faction has its own style of play, but basically there is little difference. You can buy a coach disc in Xinhua Bookstore and put it in the living room and balcony for five or six minutes at a time. I think it is very suitable for beginners. Of course, there are forty-four, eighty-eight and so on. After learning the basics well, you can continue your study.