1. neck movement: stand with your legs apart, head forward, back, reset, turn left, turn right, turn around, turn left in a circle, and do it four times in one cycle.

2. Around the arm: stand with your legs apart, lift your arms up, 4 times forward and 4 times backward, and do it twice.

3. Chest enlargement: Stand with your legs apart, vibrate after your arms are flexed, and vibrate for 4 times after your arms are straightened.

4. Body rotation: 4 times left and right, do 2 groups.

5. Forward bend: 8 times.

6. systemic circulation: take the waist as the axis, turn around and do it twice.

7. Kick: before and after 10 times, and do 2 groups.

8. leg press lunges forward: 4 times left and right, and do 2 groups.

9. Side leg compression: 4 times left and right, 2 groups.

10. Squat and stand up: 12-20 times.

1 1. Turn your feet around your wrist: 12 times each.

12. Sit-ups: 8- 15 times, and do 3 groups.

13. Push-ups: 8- 12 times, and do 2 groups.

14. Relax for 3 minutes.

Five problems that should be paid attention to in physical education for the elderly

1, check before exercise.

Do a comprehensive physical examination before exercise. It is best for the elderly to have a comprehensive physical examination before exercising, so as to understand their own health status and the functional level of various organs, and provide the basis for reasonable selection of sports items and appropriate amount of exercise.

2. Suitable for the elderly to choose general sports.

The elderly should choose full-body physical activity, avoid overloading a limb or organ, try to avoid overexertion, and avoid actions that cause a sudden increase in blood pressure, such as suddenly leaning forward, bending over, and overexertion of the head.

3. Be prepared before exercise.

In fact, preparation before exercise is very necessary for both the elderly and the young. Through a series of warm-up activities before exercise, we can gradually mobilize the excitement of the body and expel the laziness of the body organs. In fact, the preparatory activities are a transitional process.

Step 4 combine work and rest

Exercise and rest should be arranged reasonably and adjusted constantly according to the changes of physical reaction, external environment and conditions.

5. Observe the rules of normal life during exercise.

During exercise, we should abide by the normal living system, ensure adequate sleep, and pay attention to diet and nutrition during exercise. This diet is easy to digest, rich in protein and vitamins, and low in fat. It is necessary to control the intake of calories, sugar and salt, and ban smoking and alcohol.