Exercise mode of rural elderly
1, chest out
Wu Guozhong's chest-hugging relaxation method is very popular with the elderly, because it is easy to learn and effective. This "chest-hugging method" has almost only one action. After standing, raise your hand and hold the ball on your chest.
The reason for relaxing this method is that when a person holds the ball, the weight of his body will be concentrated in two-thirds of his forefoot, and then the whole stomach meridian of Foot Yangming will be full of qi and blood, because the stomach meridian of Foot Yangming is a meridian full of qi and blood, which can activate human qi and blood very quickly. When the shoulders are relaxed, the whole body is relaxed and the heart is relaxed, people will enter a state of joy.
2, back against the tree method
There are many important acupoints on people's back, which are closely related to viscera. For example, the bladder meridian is the longest meridian with the most acupoints in the human body, which runs through the whole body from head to toe, so when it is abnormal, it will also involve the whole body; Du meridian is the meeting of all yang and the total pool of human yang. Opening Du meridian can cure many diseases. For another example, Fengmen point is located in the center between the second thoracic vertebra and the third thoracic vertebra under Dazhui, Shu Fei point is located under the spinous process of the third thoracic vertebra, Xinshu point is located under the spinous process of the fifth thoracic vertebra, and there are other points such as Xinshu point, Shu Ge point, Shu Wei point and Danshu point, all of which echo the five internal organs.
Hit the tree with your back, the purpose is to promote blood circulation and activate blood vessels in the whole body by moving and squeezing the back meridians and acupoints above them.
You can hit a tree with your back, or hit a wall, sandbag, etc. In addition to vertical impact, you can also rotate your back from left to right, or hit the wall with your side, so that the whole back can be squeezed properly. For the elderly, although the method of hitting a tree is simple and easy to learn, attention should be paid to the impact from light to heavy and from short to long time, generally 10 to 20 minutes each time. In addition, because the physical function of the elderly has begun to deteriorate, it is not advisable to use too much force when hitting, in case of fracture or even injury to internal organs.
3. Kneeling method
Kneeling is simply walking on your knees. Generally, you will put a cushion on the floor and spend 20 minutes every day replacing your feet with your knees and moving slowly.
Traditional Chinese medicine calls the knee "the house of tendons", the knee is called the house of tendons, and the liver is the main tendon. Therefore, kneeling can greatly replenish the liver and promote the blood circulation of the elderly. Kneeling to lead qi and blood to the knees and then to the legs can slowly reduce the fat on the legs of obese people.
4. Couples and friends exercise together
Exercising together will make the fitness plan easier to realize. Tell your wife your fitness goals and win her support. It would be great if you could invite your wife to exercise with you. If you don't have a wife, you can exercise with friends or other family members, encourage and promote each other.
Matters needing attention in sports for the elderly
1, avoid weight-bearing exercise. Because the muscles of the motor organs of the elderly have begun to atrophy, the elasticity of ligaments has weakened, the calcium in bones has decreased, and the range of joint activity has been limited. Carrying out weight-bearing exercise is easy to fracture and break, damaging joints, muscles and ligaments.
2. Avoid holding your breath. The respiratory muscle strength of the elderly is weakened, pulmonary fibrous tissue is increased, and alveolar elasticity is reduced. If you hold your breath in sports activities, it is easy to damage the respiratory muscles, leading to alveolar rupture and bronchial hemoptysis.
3. Avoid rapid movement. Because the old people's myocardial contractility is weakened, the elasticity of blood vessel wall is decreased, the official cavity is narrowed, and the blood stress is increased, which will inevitably increase the burden on the heart. Because the function of respiratory system has been weakened, vital capacity and ventilation will be reduced, and oxygen supply will be insufficient. Moreover, the oxygen consumption increases during rapid exercise, which easily leads to hypoxia and fainting. Especially for people with heart disease and high blood pressure, rapid exercise leads to sudden increase of pulse rate and blood pressure and accidents.
4. Avoid fighting and competition. Competition and resistance activities will inevitably lead to intense excitement of nerves, and at the same time, resistance will produce the will to win as much as possible, making the elderly unable to cope with contradictions or even accidents physically and psychologically.
5, the elderly should follow the normal life system when exercising, pay attention to the amount of nutrition, eat more digestible, high protein, high vitamin and low fat food. Quit smoking because smoking can induce angina pectoris and increase the incidence of lung cancer. Drinking less or abstaining from alcohol can protect the liver.
The benefits of sports for the elderly
1. helps to live longer.
The latest research found that compared with non-runners, runners' life expectancy will be extended by 3 years, and their physical level is 30% stronger than that of non-runners. Another study shows that people who walk for 30 minutes every day are four times more likely to live longer than those who walk for less than 30 minutes.
Protect the heart
A study by the Biochemical Research Center of the State University of New Jersey in the United States found that even exercising for 10 minutes every day, especially for obese people, can effectively improve heart health.
3. Assist in lowering blood sugar
A study in university of westminster, England, found that diabetic patients can improve their insulin sensitivity and help lower their blood sugar as long as they spend time exercising.
Step 4 fight cancer
A study by the World Cancer Research Foundation found that half an hour of exercise every day reduces the risk of uterine cancer by half; Regular exercise can reduce the risk of lung cancer by 68% and colorectal cancer by 38%.
Exercise mode of rural elderly