1. Walking is the easiest for middle-aged and elderly people to master, and it is an activity that can be exercised anytime and anywhere. Choose an environment with fresh air and quiet trees, stretch easily and walk slowly, you will feel relaxed and happy, and you will be relaxed and free all over. Taking part in dating and social activities, if the distance is not far and there is plenty of time, is also a good opportunity to exercise endurance, and you can take a step and arrive at your destination in time.
2. At the beginning of fitness running, you should stretch your limbs, relax your muscles and get ready for activities. Then spread your arms back and forth, coordinate and rhythm, take a deep breath and breathe evenly. Exercise should be from slow to fast, and the time should be from short to long. I started jogging for 5 ~ 10 minutes without feeling chest tightness and shortness of breath, and then gradually increased to 15 ~ 20 minutes, once a day or once every other day.
Finally, it can even be increased to 30 ~ 40 minutes. After you finish slowly, walk or stand slowly, don't stop immediately, relax and tidy up, and gradually return to a quiet state.
3. Dancing is a sport that the old people especially like in recent years. As soon as they have dinner, everyone will get together, play music and dance to it. This is also a good way for old people to exercise, which not only increases the fun, but also exercises themselves.
4. In recent years, there have been many elderly cycling teams. They formed a group, rode bicycles and looked around the scenery. This is also a way to exercise, not only to get exercise, but also to see the scenery and play with your boring time.
What should the elderly pay attention to in sports?
What are the precautions for the elderly to keep fit? Preparation before exercise is very important. Before the elderly begin to exercise, they must be prepared, bend over and kick, relax muscles, take a deep breath and so on. At the same time, pay attention to sports equipment, and be sure to wear sportswear and sneakers to avoid injuries during exercise.
As the elderly get older, their physical strength and endurance are weakened. Excessive strenuous exercise such as long-distance running, long-distance swimming, height adjustment, long jump, etc. Not suitable for the elderly. Old people should choose ways with less exercise, such as walking, dancing and jogging.
Many old people have some big and small problems. If a person exercises without others around, it may seriously threaten life safety, especially for the elderly with heart disease. It is best to find three or two companions.
The benefits of sports for the elderly
1, increase the amount of hemoglobin in the body, improve the body's resistance and delay aging.
2, increase appetite, promote gastrointestinal peristalsis, blood circulation and digestive gland secretion, and enhance digestive function.
3. Enhance the working efficiency of cerebral cortex and cardiac function, prevent arteriosclerosis and reduce the incidence of cardiovascular and cerebrovascular diseases.
4. Enhancing the function of endocrine glands, such as enhancing the function of renal cortex, is beneficial to the metabolism of protein, fat, sugar, inorganic salts, water and other substances in the body.
5. Make the respiratory muscles strong, expand the breathing range, increase the breathing difference, increase the vital capacity and deepen the breathing depth, thus improving the function of respiratory organs and promoting the metabolism of the whole body.