Close your eyes and try to keep your balance. The brain relies on information from the muscles and joints of the limbs to coordinate various parts of the body, which can exercise the brain and prevent dementia.
2. Throw the ball while walking
Researchers say that holding the ball with both hands and throwing and catching it during exercise can better stimulate the' attention control' area of the brain, regardless of age.
Step 3 play table tennis
Playing table tennis can strengthen the muscles of limbs, waist and back, improve the body's tolerance, effectively enhance the visceral function and delay aging.
4. Roll your waist
Bend your legs, hold your knees tightly with your hands, put your upper body as flat as possible, tilt your legs to the left first, and let your waist roll left and right on the bed. You can gradually increase the inclination and rolling strength and do it seven or eight times.
Step 5 go for a walk in the park
The researchers found that people who often go for a walk in the park have improved their memory and attention by 20%. Experts say that the natural environment has the function of calming the body and mind, enabling the brain to process information better.
6. Leg contraction and shoulder contraction movements
Put your limbs close to the bed surface, lie on your back and form a straight line. Lift the left leg and lower the left shoulder, lift the right leg and lower the right shoulder. When lifting and retracting legs, the crotch should be contracted to drive the leg movement to complete.
7. Gateball
Gateball is competitive, short in competition time and small in exercise, but it is very interesting and suitable for the elderly. Gateball can enhance the muscle strength of the back and limbs of the elderly, and also has the function of strengthening the brain.
8. Jogging with friends
A large number of studies show that strengthening social communication can help reduce the risk of memory loss. A new study shows that extensive social interaction reduces the risk of Alzheimer's disease in women by 26%. Psychological research also shows that encouraging others to exercise will also make them exercise more.
9. Run while walking
Research shows that two 3-minute runs can make exercisers remember new words 20% faster than non-exercisers. Studies have found that various aerobic exercises can speed up blood circulation, thus making the hippocampus responsible for memory and language learning healthier.
10, stretching
Raise your arms straight above your head and clamp your legs in a line. Stretch and straighten the limbs vigorously, so that the whole body joints, especially the lumbar vertebrae, can be relaxed. After doing five or six straight movements, the arms are pulled apart again, and the legs are separated to make the body form shape, stretching to both sides for five or six times.
1 1, sit-ups
This section is mainly completed by the pumping force of abdominal muscles. If you can't sit up, you can first wave your arms to drive your upper body to stand up and sit down. To do this, if your abdominal muscles are strong, you can put your hands behind your head or lie flat on the bed. Do it 5 to 10 times according to your physical condition.
12, Weightlifting and Balance Training
The research shows that the elderly people's decision-making ability will be improved by nearly 13% after six months of weightlifting, walking and balance training. Increasing the ability of balance and coordination in strength training (such as lifting the right arm and left leg at the same time) can benefit people more, because different exercises can exercise different areas of the brain.
13, Tai Chi Chuan
Many studies have confirmed that hitting Tai Ji Chuan can improve the balance ability. New research has found that practicing Tai Ji Chuan also helps protect the brain area responsible for touching. This brain region degenerates rapidly after the age of 40. A recent study shows that middle-aged people in their fifties and sixties who often hit Tai Ji Chuan have the same fingertip sensitivity as those in their twenties and thirties.
14, playing fitness ball
Playing fitness ball is an interesting recreational equipment sport. When exercising, hold two fitness balls and rotate rhythmically clockwise. Fitness balls can enhance the toughness and flexibility of fingers and wrist joints; It can also enhance the strength of fingers, palms and wrists, which is quite beneficial to prevent the stiffness of fingers and knuckles and wrists of the elderly. In addition, playing fitness ball can also stimulate the acupoints of the palm of your hand, which can reverse the function of the central nervous system, and play the role of strengthening the brain, improving intelligence and eliminating fatigue.