(1) Walking: Walking is very beneficial to human health. Throughout the ages, many great men and scholars have taken walking as an exercise method to strengthen the body and adjust the spirit.
Walking has a good fitness effect. First of all, walking is an activity to cultivate emotions and relax feelings. Walking slowly on the ground with fresh air and elegant environment will make people look refreshed and relaxed. Walking can regulate the function of cerebral cortex. After intense mental work, walking can eliminate fatigue, strengthen the brain and improve intelligence, and help sleep. Therefore, walking has a refreshing effect. Secondly, walking is a gentle and relaxing exercise. When walking, two feet alternately exercise, which can exercise muscles, bones and muscles, strengthen legs and feet, promote blood circulation, accelerate heartbeat and increase cardiac output. This is a good exercise for the heart and is beneficial to the prevention and treatment of hypertension and coronary heart disease. Walking can also enhance the secretion function of digestive gland, promote the regular peristalsis of gastrointestinal tract and improve respiratory function. Third, walking is also a means to get rid of illness and prolong life. Walking can promote metabolism, increase energy consumption, promote the utilization of excess fat in the body, and help prevent diabetes and obesity; For the elderly who are constipated due to gastrointestinal dysfunction, walking is beneficial to keep defecation unobstructed; For the elderly who suffer from insomnia, a walk before going to bed helps them sleep. In a word, walking can dispel diseases, strengthen the body and prolong life, which is very beneficial to the physical and mental health of the elderly.
As a fitness exercise, walking needs a certain speed to achieve its goal. Generally speaking, moderate-speed walking (80-90 steps per minute) or high-speed walking (more than 0/00 steps per minute/kloc) can achieve good results. For the health of the elderly over 60 years old, we should strive to achieve a walking speed of about 6,000 steps per minute 100. Therefore, it is more appropriate to walk 1 hour every day. When walking, the highest pulse rate is kept at 1 10-l20 beats/min, and I feel good about myself. Some elderly people may not reach this goal, as long as they exercise at the fastest speed, they will certainly achieve better results.
At present, there is still a kind of walking backwards in society, that is, walking backwards. Its advantage is to adjust the muscles that are not used at ordinary times, improve blood circulation and relieve or eliminate back pain. People with lumbar muscle strain or hyperosteogeny can use this method to be more open and safe on flat ground or without obstacles. What do you mean? Jiaozi?
(2) Jogging: Jogging, also known as fitness running, as a means to keep fit, a magic weapon to gain wisdom, keep fit and stay young forever, and a means to prevent and treat diseases in modern life, has become popular all over the world and has been chosen by more and more elderly people.
Jogging is good for exercising heart and lung function. It can enhance and improve the pumping function of the heart, improve the excitability of the myocardium, enhance the contractility of the heart, slow down the heartbeat, increase the cardiac output, dilate the coronary artery, promote the collateral circulation of the coronary artery, increase the blood flow of the coronary artery, improve the myocardial nutrition, prevent or reduce the attack of angina pectoris, and have a good effect on preventing and treating coronary heart disease; It can improve the function of cerebral cortex, adjust the connection between cortex and viscera, improve the coordination of various system organs, adjust the contraction and relaxation function of blood vessels, increase the elasticity of blood vessels, and be beneficial to the stability of blood pressure. Patients with hypertension can promote the gradual decline of blood pressure. The amount of oxygen inhaled during jogging is 8 times more than that during meditation, which can obviously increase vital capacity, make alveoli fully active, effectively prevent the elasticity of lung tissue from decreasing, and improve and improve lung function. Jogging can reduce weight, improve fat metabolism, reduce the contents of triglycerides and cholesterol in blood, and promote the gradual decline of cholesterol deposited on the arterial wall, so it is of great benefit to prevent and treat hyperlipidemia, obesity, coronary heart disease, arteriosclerosis, hypertension and other diseases.
Fitness running is generally divided into three stages: warm-up, jogging and relaxation. At the beginning, warm up properly, move your limbs slowly, relax your whole body muscles, and adapt your heartbeat and breathing to the needs of exercise, usually for 2-3 minutes; When running, walk briskly, swing your arms naturally, inhale through your nose and exhale through your mouth. Take a deep breath and breathe slowly and rhythmically. Inhale every 2-3 steps 1 time, and exhale after 2-3 steps 1 time. The speed of fitness running is from120m to130m per minute, so you won't feel uncomfortable. You can jog for 5- 10 minutes for the first exercise, and increase it to 15-20 minutes after getting used to it. It is best to keep exercising 1 time every day, and those who have difficulties should exercise at least three times a week, gradually increasing to 30-40 minutes each time. It is not advisable to stop immediately after jogging, but to walk slowly or do some relaxation activities in situ and gradually restore the quiet state.
It is best to choose the running time every morning, mainly jogging, and do what you can. For the elderly who were in poor health or lacked exercise before, you can take the way of walking and running alternately, gradually adapt to it, and then invade and run all the time. The distance of running is from near to far, the speed is from slow to fast, and the whole body feels comfortable. In case of rain, snow, windy weather or other reasons, you can run and exercise indoors.
(3) Tai Ji Chuan: Tai Ji Chuan is a traditional fitness program in China, which has the effects of fitness and longevity, and has a good effect on the prevention and treatment of chronic diseases. It is a very suitable exercise program for the elderly. First of all, when playing Tai Ji Chuan, pay attention, and pay close attention. Turn your eyes with your hands, change your steps with you, the movements are smooth, coherent, stable and harmonious, and keep quiet while moving, which is conducive to brain rest; Secondly, it helps to delay the decline of muscle strength and maintain and improve the flexibility of joint movement; Third, Tai Ji Chuan moves slowly and softly, combining rigidity with softness, and muscles contract and contract rhythmically, which plays a unique role in regulating the functions of cerebral cortex and autonomic nervous system; Fourth, it can treat various chronic diseases such as hypertension, neurasthenia, ulcer, tuberculosis, hepatitis recovery, osteoarthropathy and so on. It has the effect of eliminating diseases and prolonging life.
There are many schools in Taiji Chuan. Beginners had better practice "Simplified Tai Ji Chuan" published by the State Sports Commission, which is easy to learn and has a good effect. Boxing practice should be conducted outdoors or indoors with flat ground, quiet environment and fresh air. It is best to exercise in the morning or evening. Practicing boxing in the morning can make all organs of the body move and prepare for work and life activities. Practicing boxing at night helps to eliminate fatigue. Before practicing boxing, you should be prepared, adjust your breathing when playing Tai Ji Chuan, and keep your breathing steady for a long time, which is beneficial to exercise your breathing muscles and increase your appetite. You can adjust the time, frequency, shelf height and moving speed according to your physical strength. It is best to practice 1 time every morning and evening, each time 10- 15 minutes.
(4) Qigong: Qigong is one of the unique ways to strengthen the body in the treasure house of traditional medicine. Qigong means "practicing one breath inside", and the so-called "qi" means that the air people breathe accumulates the internal "vitality" of the human body. Traditional Chinese medicine believes that vitality is an important factor in maintaining health and preventing diseases. Qigong is to exercise the internal vitality of the human body, and adjust the internal energy of the body by adjusting the posture, breathing and spirit, so as to enhance physical fitness, improve the ability of disease prevention and disease resistance, and achieve the purpose of getting rid of diseases and strengthening the body. Chinese medicine believes that Qigong has the functions of balancing yin and yang, harmonizing qi and blood, dredging meridians and coordinating viscera. Modern medicine has proved that qigong exercise has a good effect on breathing, digestion, circulation, nerve and endocrine functions. Qigong can regulate the functions of cerebral cortex and autonomic nervous system; Reduce the consumption of body energy and increase energy reserves; Through abdominal breathing, the diaphragm moves up and down rhythmically, which plays a massage role on the abdominal organs and is beneficial to the digestion and absorption of food by the gastrointestinal tract. Therefore, Qigong can improve health, delay aging and prolong life. Practice has proved that Qigong has a good preventive and therapeutic effect on hypertension, neurasthenia, gastrointestinal diseases, diabetes, coronary heart disease, chronic bronchitis and other diseases.
Qigong can be divided into dynamic and static categories according to practice methods. It is better for the elderly to practice static kung fu. There are many popular qigong at present. The elderly can choose the exercise method that suits them according to their physical condition.
Pay attention to the following points when doing qigong exercise: ① Stop all activities before 10- 15 minutes, empty your urine and get ready for practice. (2) When practicing, you should be calm, relax your muscles, be calm and natural, combine static and dynamic, practice and maintain at the same time, and rely on each other step by step. (3) get rid of distractions and focus on a certain point, such as staying in the abdomen. Whether you can concentrate your thoughts is the key to success or failure in practice. (4) regulating breathing, so as to achieve the unity of God and God. ⑤ Practice should be easy to difficult. Don't rush for success, step by step, persevere, and you will see results over time. The practice time is generally 20-30 minutes, L times every morning and evening. ⑦ Don't practice on an empty stomach and immediately after meals. ⑧ If you have any discomfort such as headache, dizziness, chest tightness and poor breathing during the practice, you should find out the reasons and correct them. If the symptoms continue to worsen, you should temporarily stop practicing.
(5) Ball sports: Ball sports suitable for the elderly include fitness ball, table tennis, badminton, tennis, billiards, gateball and golf, which can be selected according to personal interests.
Fitness ball is an interesting recreational equipment sport. Fitness ball evolved from hickory, and the ancients put hickory in their hands to keep fit. At present, there are hollow iron balls, stone balls and jade balls, all of which have different models. When exercising, hold two fitness balls and rotate rhythmically clockwise or counterclockwise. You can practice for more than 10 minutes at a time and several times a day. Fitness ball is mainly to enhance the toughness, flexibility and coordination of fingers and wrist joints, which can enhance the strength of fingers, palms and wrist joints, and is quite beneficial to prevent hand shake and wrist joint stiffness in the elderly. Stimulating palm acupoints with fitness balls can reflect the function of central nervous system, strengthen brain and improve intelligence, and eliminate fatigue. At the same time, it also has the effects of relaxing meridians, promoting blood circulation, strengthening tendons and bones, and strengthening internal organs. Therefore, it is beneficial for the elderly to stick to fitness ball exercise.
Table tennis can strengthen the muscles of limbs, waist, back and chest, improve the tolerance of the body and effectively strengthen the internal muscles.
Dirty function, delaying aging. The purpose of table tennis exercise for the elderly is to keep fit, not to focus on the outcome of the game.
Badminton sports equipment is simple, easy to carry and master, and can be used indoors and outdoors. Exercise can be large or small, suitable for the elderly.
Young people exercise. Badminton can strengthen the muscles of back, abdomen and limbs, improve the excitability of cerebral cortex and the flexibility and coordination of cerebellum, and has the function of educating and strengthening the brain.
Tennis can achieve the same exercise effect as badminton. It exercises more than badminton and needs a tennis court or a bigger open space to exercise.
Gateball is competitive, short in competition time, not much in exercise, and very interesting, which is more suitable for the elderly. Gateball can strengthen the muscle strength of the back and limbs, and has the function of strengthening the brain.
Billiards is a kind of fitness project that integrates intelligence and physical strength, sports and entertainment. Through the movement of the brain, eyes, hands and feet, we can achieve the purpose of keeping fit.
Golf is an elegant outdoor sport. Hit the ball into the hole with a stick, walk on the uneven ground when hitting the ball, and exercise the back muscles, which is very suitable for the elderly. However, due to the limitations of sports venues, economic conditions and other factors, this sport can not be widely carried out at present.
(6) Dance: Dance is a combination of dance and music, which is beneficial to the physical and mental health of the elderly and is also a suitable physical exercise. Old people can dance ballroom dancing and disco dancing for the elderly, dancing in the cheerful melodious music melody will make people feel happy and relaxed, especially disco dancing is beautiful, chic, relaxed and lively, as if returning to youth. ..