run quickly
"Running is the mother of exercise", which is the most common aerobic exercise.
Regular aerobic exercise can exercise the heart and increase the amount of blood pumped every time. The lungs are also stimulated, and the ventilation is obviously increased.
If the endurance of heart and lung is enhanced, the body can complete longer and higher intensity exercise, and it is not easy to get tired.
However, if you can't breathe and feel uncomfortable after running, don't push first. Pay attention to step by step and do what you can.
In addition, in order to avoid damaging your knees, you must pay attention to your running posture and match a pair of running shoes that can provide stable support and protect your ankles. Don't run for a long time every day, the joint muscles will be fully rested, and the exercise effect will be better.
If you feel your knees ache while running, you can try the following exercise.
swim
Compared with running, playing ball, climbing mountains and dancing, swimming has little effect on ankles and knees.
When swimming, the resistance of water makes the muscles exert their strength gently, so it is not easy to have an accident because of excessive exercise.
Long-term swimming can improve muscle strength, speed, endurance and joint flexibility.
It should be noted that you should never "go hiking". In case of cramps, drowning, etc. It will be dangerous if no one saves you.
Swimming in a well-equipped swimming pool with safety personnel is a cool choice for sports in hot summer.
As for friends who don't want to soak in the water, maybe they can choose. ...
square dancing
In recent years, square dance has become a popular national fitness sport with a very wide coverage. Although there are some controversies, this can't stop the enthusiasm of the masses to dance.
Square dance can not only exercise the coordination and flexibility of the body, but also improve the stiffness and pain of shoulders, back and legs. In addition, square dance has its unique advantages.
Memorizing dance movements is also a brain-strengthening process, which helps to alleviate the memory decline.
At the same time, warm, cheerful or beautiful and lyrical dance music can make dancers release pressure, negative emotions and eliminate fatigue.
Another thing that can't be ignored is that after retirement, old friends who have been chatting may rarely meet. If there is no motivation to go out, they will all become "old geeks and geeks". Gradually divorced from society, the scope of interpersonal communication has narrowed, and in the long run, it is really not conducive to the physical and mental health of middle-aged and elderly people.
Square dance provides a good social opportunity.
On the whole, square dance can not only keep fit, but also help to adjust emotions and optimize interpersonal relationships.
But some people don't like the excitement. What about the following sports?
A traditional China Tai Ji Chuan (Tai Ji Chuan)
As a form of physical exercise, Tai Ji Chuan is very suitable for middle-aged and elderly friends.
Don't look at Tai Chi spreading slowly. It seems that he doesn't exercise much, but he will sweat after practice.
For the elderly who have been practicing Tai Ji Chuan for a long time, the average aerobic metabolism is increased by 16% ~ 2 1%, and the cardiopulmonary function is obviously improved.
Tai Ji Chuan needs the cooperation of the whole body and Qi Xin, which will help to strengthen the strength of lower limbs, improve the balance and body coordination, and obviously enhance the control of the brain over the body.
In addition, this Tai Ji Chuan doesn't have to jump around, so the impact on the joints is particularly small, and it won't increase the burden on the knee joint. On the contrary, it is precisely because it stimulates bones to a certain extent, and with the correct nutritional assistance, it can also alleviate the problem of osteoporosis.
Tai Ji Chuan is an ancient martial art in China. The theory behind it is somewhat profound, but as an exercise or alternative therapy, the existence of Tai Ji Chuan is quite meaningful.
If you think the above sports are too "troublesome", then the most recommended is …
go on foot
This is probably the most convenient way to exercise.
Easy to learn, low cost, almost unlimited by time and place, and relatively high security.
A brisk walk can:
Enhance cardiopulmonary function, strong blood flow and smooth inhalation;
Control and prevent three highs, improve blood lipid and fatty liver;
Maintaining vascular elasticity is helpful to prevent cardiovascular diseases;
Enhance muscle strength, prevent osteoporosis and make joints more stable;
Relieve mental stress and improve mental state.
The Dietary Guidelines for China Residents (20 16 Edition) points out that:
China residents' daily activity reaches 6000 steps, which is good for keeping healthy.
If you are tired, you can divide the 6000-step exercise into 2000 steps in the morning, middle and evening.
If you try to exercise at first, you can do it step by step: reduce the goal of 6000 steps a day to less than 5000 steps, and then increase it slowly.
Note: The 1000 step here means not only 1000 step, but 1 "thousand-step equivalent".
1 thousand-step equivalent, which is roughly equivalent to walking 200 meters in 3 minutes and walking 10 minutes.
In order to give you a perceptual idea, the following activities are roughly equivalent to 1 "thousand-step equivalent".
Go upstairs at medium and slow speed, 6 minutes.
Wash clothes by hand for 9 minutes.
Sweep the floor for 9 minutes.
Play outdoors with children for 8 minutes.
Ride (12 ~ 16 km/h) for 8 minutes.
Tai Chi Chuan, 8 minutes.
Table tennis, 8 minutes
Square dance, 5 minutes
Aerobic exercise, 5 minutes
You can choose and stack different activities according to your living habits.