Yoga exercise suitable for the elderly, people of different ages also have certain skills, the elderly should choose some relatively low-intensity exercise, yoga exercise is conducive to enhancing the cardiopulmonary function of the elderly, let me look at yoga exercise and knowledge suitable for the elderly.
Yoga for the elderly 1 1, tree style
Action essentials: stand upright and stand on one leg; The support leg should be as straight as possible, and the other foot surface should be as close to the support leg as possible; Raise your arms above your head, put your hands together and clasp your fingers.
Duration: hold for 5 seconds, take about 3 breaths, or extend it appropriately within the body's tolerance.
Efficacy: This action can improve the stability and balance of the human body, play the role of calming the mood, calming the mind, exercising the brain and preventing Alzheimer's Harmo's disease.
Step 2: Triangle
Action essentials: stand with your legs apart and lean to one side; Open your arms, one arm up and one arm down; Look straight ahead.
Duration: hold for 5 seconds, about 3 breaths. Switch arms and hold for 5 seconds, about three breaths.
Efficacy: This action can increase the softness of the body, activate the muscles of the buttocks and legs of the elderly, and prevent and treat the lumbago and leg pain of the elderly.
3. Torsion type
Action essentials: Sit on the mat with your legs curled up, with one arm supported on the ground and the other arm touching the opposite ankle. Practitioners can repeatedly twist their bodies while maintaining the basic sitting posture.
Duration: 10 second, about 7 breaths. If the body can still bear it, you can extend the time within your own ability.
Efficacy: This action can massage viscera, enhance visceral function and treat senile constipation.
4. Ship type
Action essentials: Sit your hips on the mat, straighten your feet up and try not to bend your back. At the beginning of the exercise, you can finish this action with the help of a towel. Duration: 5 to 10 second, about 3 to 5 breaths. Efficacy: This posture can make the stiff spine and joints flexible, promote gastrointestinal peristalsis and enhance digestion.
5. Badha Konasana
Action essentials: sit on the yoga mat with your feet facing each other; Hold the instep with both hands and press the upper body forward as far as possible.
Duration: 5 to 10 second, about 3 to 5 breaths.
Efficacy: This posture helps the elderly to spread their legs outward, promote blood circulation, and specifically prevent and treat venous thrombosis.
What should the elderly pay attention to when practicing yoga?
Matters needing attention in yoga practice for the elderly;
1. Practice in a quiet and ventilated room. You can also practice outdoors, but don't practice in strong winds, cold or unclean, smoky or unpleasant air.
2. Middle-aged and old friends must pay attention to avoid spicy and greasy food when practicing yoga. Don't eat for an hour before and after yoga practice, and avoid practicing for two hours after meals. If you are not in good health, you can drink some liquid food or drinks before practice.
3. Wear light and comfortable clothes and take off glasses, watches, jewelry, etc. Before practice. It is best to practice barefoot.
4. It is not advisable to practice on hard floor or soft bed. When practicing, you should spread a mat on the floor.
5. Try to eliminate defecation before practice to reduce the burden on the stomach and keep the body clean.
6. Warm up before practicing yoga posture to avoid sports injury caused by inadequate physical preparation.
7. Don't try to be brave when doing exercises. Do what you can, follow the principle of gradual progress, and don't deliberately pursue "standards" and high difficulty.
8. If you feel unwell during the practice, you should stop practicing immediately and practice yoga posture after your body recovers. If you feel tired or have spasms while maintaining a certain posture, you should also stop practicing immediately and massage.
9. Don't laugh or talk while practicing, but concentrate on breathing. Keeping a regular deep breath is helpful to relax the body, and keeping good breath can also improve the effect of practice.
10, if you are old and don't exercise regularly, you should practice step by step. Especially patients with hypertension, heart disease and diabetes. You should be careful when practicing, pay attention to the choice of movements and avoid doing handstand movements. Practitioners with serious cardiovascular, respiratory and orthopedic diseases should be guided by experienced coaches.
Yoga 2 for the elderly should not be too intense.
Old people should consider more problems in fitness than when they were young. The first is the need to avoid risks, pay attention to safety, and of course, pay attention to whether it is effective. Some elderly people often insist on exercising regardless of the weather and personal feelings, and the way, speed and intensity of exercise in middle age have been maintained until old age, which is not in line with physiological laws. The amount of exercise should increase with age, and the intensity should be appropriately reduced. Old people who like to pull ligaments can't just pull ligaments without practicing strength. They can increase the muscle training of legs and upper limbs in the fitness method.
Older people who like ball games should also pay attention to the fact that some ball games are too intense, which is easy to cause the embolus in the heart blood vessels to rupture or fall off, block large blood vessels, and cause large-scale myocardial necrosis and cardiac arrest. Therefore, the elderly should adjust their mentality when playing, and must not be eager to achieve success. If you feel a brief tingling and dull pain in the precordial area when you play, and it will get better after rest, you can't play any more.
Walking is the first choice for the elderly.
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, with a brisk pace of 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.
Walking has many advantages:
Safer than running. When running, the impact of the sole of the foot is 2~4 times of the weight, which may strain muscles and ligaments. The impact force generated by walking is only half of the body weight, which can effectively alleviate the symptoms such as stiffness, atrophy and pain caused by lack of exercise of muscle joints.
After slowing down the elderly to old age, the metabolism in the body slows down, and the fat intake is not easily oxidized and utilized, leading to fat accumulation, muscle relaxation and obesity. If you can strut and walk briskly outdoors, you can exercise the muscles of your shoulders, arms, back, abdomen, legs, buttocks and other parts to keep your spine in a physiological and functional posture and delay aging.
Strengthening cardiopulmonary function Outdoor walking is a kind of exercise state, which can promote the heart to send more blood, meet the oxygen consumed by various organs and tissues of the whole body due to walking, exercise cardiopulmonary function, and help reduce the incidence of metabolic syndrome.
The level of increasing bone density depends on the type of food and the amount of exercise. Walking in the outdoor sun is helpful to bone deposition and increase bone density.
Walking outdoors relieves mental stress and is known as a natural sedative, which can keep people in a peaceful state of mind and is of great benefit to slowing down heart rate, regulating blood pressure and improving sleep.
Improving the state of mind Walking outdoors can activate the excitability of brain cells, speed up the response ability, and help to enhance memory and thinking ability.
Pay attention to some questions when walking:
Except for walking within half an hour after a meal, the rest of the time is suitable for walking; Walking speed varies from person to person, subject to self-feeling; Old people should walk at a speed of 3 kilometers per hour 1 hour, once in the morning and once in the afternoon, not for too long; Walking places can be determined according to conditions, and it is best to choose places with fresh air and quiet environment; When walking, you should relax your steps, be calm and calm, and don't think about any problems; Choose 2~3 cm thick shoes with elastic soft soles; Walking with crutches is also a good choice for the elderly. Lower limb pressure is reduced, the speed is accelerated, the pace is steady and the sense of security is strong.
Eight kinds of balance to protect the body
Each fitness method has its particularity and limitations, and the effect of choosing a single method may not be good, so choose balanced exercise or alternate exercise of all parts. The following are eight balanced alternating movements, and the elderly can choose several combinations.
Balance between brain and body: In addition to walking, running, playing ball and other physical exercises, we should also alternate mental exercises, such as writing, practicing calligraphy, surfing the Internet, playing cards and playing chess. It can not only enhance physical strength, but also delay brain aging and avoid excessive mental or physical activity.
Static and dynamic balance: the alternation of physical and mental activities. While ensuring adequate sleep and rest time, do exercises such as meditation and meditation to relax your whole body muscles. Both dynamic muscle activity (30 minutes' walk) and static muscle activity (10 minutes' stance, with knees bent more than 90 degrees every day) should be carried out.
Balance up and down: running and walking with more lower limb activities exercise the cardiovascular system, mainly exercising leg muscles; Exercise with more upper limb activities (playing ball and fitness equipment) should also be done to make the muscles of upper and lower limbs get balanced exercise.
Balance between left and right: Most people use their hands or legs more naturally, and the corresponding side is at a disadvantage. The advantage of alternating left and right activities is not only to balance the left and right limbs, but also to balance the development of the left and right hemispheres of the brain.
Balance between speed and speed: alternating slow and fast movements, such as slow or fast-paced dance and slow and fast walking, can exercise various metabolic functions of the body.
Balance between cold and heat: Exercise at different external temperatures plays an irreplaceable role in human immunity and relaxation and contraction of cardiovascular smooth muscle. For example, you need to exercise with a temperature difference of 30℃ between winter cold wind and summer heat. We can't overemphasize the benefits of a certain method, nor can we ignore the limitations of a certain method. Those who are not used to cold water bath when they are young should reduce the temperature difference of water when they are old, and it is advisable to swim in the swimming pool with the water temperature of 26~28℃.
Balance between standing and lying: Most people use upright exercise, so they need to lie down or lie down to keep the balance of gravity and blood distribution in all parts of the human body and reduce the burden on the heart, so as to achieve the goal of health and longevity. In addition to swimming, crawling is also a horizontal exercise. It is better to crawl forward on all fours for 20 to 30 minutes at a time.