1, take a walk
Walking in parks or other places with good environment can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and won't put too much pressure on the joints.
Step 2 ride a bike
If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.
Step 3 play basketball
People who like team sports can't resist the temptation of basketball. The upper and lower limbs are exercised, and the hand-eye coordination ability will be improved.
Step 4 jog
If you like to exercise alone, jogging is a good choice. However, I suggest that it is best to exercise with your partner, because there are more emergencies for the elderly. If many people exercise together, one person can ask for help in time in case of emergency.
5. Medical exercises
This set of movements is also very suitable, and it is a full-body exercise, which can also be done in the living room and balcony. Xinhua Bookstore also sells coaching discs and performance discs. It is not difficult to learn, but it takes a long time, about 50 to 60 minutes. It is not easy to remember 50 to 60 moves. You have to put the disc on and start playing music. This set of movements is really good for your health, and you can do it freely, but it lasts too long.
6.tai chi softball
With a racket that is a bit like a tennis racket, Tai Chi ball can be played anywhere. Playing before going to bed helps you sleep. They are sold in sporting goods stores, and a pair is left and right in 30 yuan. This sport is very convenient to do, both in the office and at home. There are coaches' CDs in the bookstore.
7. Square dance
Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make old people love music and show their enthusiasm for life again.
Step 8 walk backwards
Don't underestimate retrogression. When a person goes backwards, his body leans backwards and the pressure on his waist is also backward. It is very good for the elderly with symptoms such as lumbar disc herniation. Can help relieve the compression of the lumbar spine. After the retrogression is completed, they can have a good sleep.
9. Tai Ji Chuan
There are many sects and moves in Tai Ji Chuan, such as the simple 24-style, which is relatively the easiest to learn, but the styles of each sect are different, but basically there is little difference. You can buy coaching discs in Xinhua Bookstore, and you can put them in the living room and balcony for five or six minutes at a time. I think it is very suitable for beginners. Of course, there are 44 types, 88 types and so on. You can study further after learning the basics.
Related reading? Fitness methods for the elderly in countries around the world.
Malaysia? The oldest form of fitness
Older people in Malaysia prefer a kind of medicine called. Blow bamboo arrows? Exercise. This oldest sport in Malaysia is very popular with the elderly. There are only two kinds of instruments for playing bamboo arrows, one is a hollow bamboo tube about 2 meters long, and the other is a thin and light short arrow. Although the props are simple, it is not so easy to be an excellent archer. If you blow the short arrow to 100 meters away in one breath, you can accurately hit a target the size of a button, which is impossible without usual practice and strength. It can be seen that playing bamboo arrows is also an exercise of breath adjustment.
Japan? The most elegant way to exercise.
? Poetry eulogy? In the eyes of ordinary people, it is a romantic, edifying and elegant activity to express people's inner feelings. People often think that this has nothing to do with fitness.
However, in Japan, the elderly have upgraded poetry eulogy to a magic weapon for fitness. It sounds a little hard to understand at first, but the elderly in Japan tell us that reciting poems is a healthy and wholesome activity. ? The Recitation Correspondence Center, founded by Japan Broadcasting Corporation 10 years ago, accepted more than 40,000 students, of whom more than 60% were elderly people over 60 years old. They have sent their poetry reading tapes to the correspondence center, and then the teachers will comment and guide them.
This activity that the elderly in Japan are keen on is scientifically based and beneficial to health. According to Japanese health experts, reading poems often can increase the vital capacity, improve memory and even prevent Alzheimer's disease.
America? The most relaxing way to exercise.
The United States is a country that leads the world fashion, and the elderly Americans with full personality are not to be outdone. They like different ways of fitness.
Buoyancy box, when we don't know the word, American old people have boldly tried to use it to keep fit. Actually, the so-called? Floating box? It's a box made of FRP. When in use, a certain concentration of salt water and natural spices are injected into the box. Older friends can enjoy this service when they come to the spa: just immerse themselves naked? Floating box? (that is, in a semi-floating and semi-sinking state), close the door. When the water temperature rises gradually, the fragrance will get stronger and stronger, and some scents can make the bodybuilders gradually enter a high-quality deep sleep state?
The advantages of pontoon bridge are that it can lower blood pressure, soften blood vessels, reduce strokes and heart attacks, and prevent and treat various skin diseases. Old friends can fully enjoy the health care and treatment function of the floating box during the process of relaxing and resting. Floating box is really a very relaxing way to keep fit.
Brazil? The softest way to exercise.
In Brazil, there are many ways for the elderly to keep fit. Now, what is the most popular among the elderly? Crawling? This kind of fitness.
To get it? Crawling? This kind of exercise beneficial to the health of the elderly is recommended to more people, and Brazilian gerontologists spare no effort to build it? Advanced crawling club? . Since the establishment of this club, there has been an upsurge among the elderly in Brazil? Crawling fever? . Old friends began to learn to crawl on the floor of the bedroom at home.
For the elderly suffering from cardiovascular diseases, hemorrhoids, digestive disorders and other diseases, crawling is the most suitable exercise. Because this sport is slow and gentle, it can mobilize various systems of the body during crawling. Crawling can prevent and alleviate more than 20 kinds of senile diseases, and because of its gentle movements, the elderly are not easy to get hurt during fitness.
England? The latest fitness methods.
Jogging is a very healthy exercise. However, the old people in Britain are still there? Running? Add an attribute before, that is? Barefoot? . We can imagine an old man running barefoot on a soft lawn and a smooth bicycle lane, and we have to sigh that the old Englishman took running to the extreme. Because barefoot running can massage the acupuncture points on the soles of the feet, thus improving the various functions of the body. Therefore, barefoot running is the latest fitness activity among the elderly in Britain.
This kind of fitness for the elderly in Britain has also been affirmed by the medical community, because barefoot running can not only speed up the recovery of common diseases, but also alleviate diseases such as depression and mania.
Germany? The most exciting way to exercise.
Playing fireball sounds like an incredible sport, and people's first thought is safety. So-called? Fireball? That is, the coconut is dried, soaked in kerosene and ignited. At first, this sport was only popular in Southeast Asia, and the performers were mostly middle school students. But in recent years, this sport has come to Germany and spread widely among some old football fans. These old people even played with fireballs to amuse themselves. Before kicking a fireball, the old people will put on fire-proof shoes specially prepared for this sport, which is much safer. They think that playing fireballs is not only fresh and interesting, but also stimulates a tenacious spirit.