Elderly people who want to do this secretly must follow the principles

With the improvement of health awareness, more and more elderly people are paying attention to fitness exercises. So what are the principles that older people should follow when exercising? The following is a detailed explanation from the Popular Health Network.

What are the principles that the elderly should follow in fitness?

1. It depends on the person

When exercising and keeping fit, the elderly should choose appropriate sports according to their age and physical condition, site conditions, seasons and climate changes, and correctly control the amount and duration of exercise. Don’t force uniformity.

2. Take it step by step

Through exercise and fitness, the functions of the elderly will gradually improve or enhance. However, since the body has a gradual adaptation process to exercise, the amount of exercise should be from small to large, the movements from simple to complex, and the duration from short to long. Do not advance blindly or rush for quick results.

3. Perseverance

Exercise can enhance functions, strengthen the body, prevent diseases and prolong life, but it requires a gradual accumulation process and only perseverance can achieve its goals. It usually takes weeks, months or even years for the elderly to persist in exercise and fitness to achieve results.

4. Choose the right time

The elderly should exercise 1 to 2 times a day, each time for about half an hour, and the total exercise time per day should not exceed 2 hours. The best time for exercise is generally after sunrise in the morning and at dusk. In the hot summer and autumn seasons, activities such as dancing and brisk walking can be arranged after a short rest after dinner.

5. Adapt to local conditions

Sports venues should be chosen in parks, woods, playgrounds, courtyards, lakeside, sanatoriums, etc. where the air is fresh, quiet and secluded. If the above conditions are not met, you can adapt to local conditions and achieve fitness as the principle.

6. Comfortable and safe

Exercise and fitness for the elderly requires sufficient and safe exercise, which is especially important for those with cardiovascular diseases, respiratory diseases and other chronic diseases. When exercising, the elderly should feel warm all over or sweat slightly. After exercise, they should feel relaxed and happy or slightly tired, have an increased appetite, sleep well, and feel refreshed.

Exercise tips for older people

1. Walk on tiptoes to train flexor muscles

Walking on tiptoe means lifting the heel and walking completely on the toes for a hundred steps. This can not only exercise the flexor muscles, but also help to unclog the three yin meridians of the foot from the perspective of meridians.

2. Lying position exercise toes and ankles

Lie on your back in bed, stretch your lower limbs, and flex and extend your toes alternately 30 times. Separate and bring your five toes together 30 times. Then flex the hips, knees, and extend and rotate the ankles 30 times. This is the preparatory movement for the whole set of exercises.

3. Walk sideways to practice balance

Walking sideways can strengthen the vestibular balance function and prevent functional disorders. First move 50 steps to the right, then move 50 steps to the left.

4. Heel walking to train extensor muscles

This method is to lift up your toes and then walk on your heels. This not only exercises your calves, but also dredges the three yang meridians of the foot. Therefore, the elderly can do this frequently.

5. Sitting roller exercise

This method is to first prepare a log of appropriate size, or a stone roller, put the prepared thing on the floor, then sit on the edge of the bed, use your feet to push the roller back and forth 100 times, which can achieve the purpose of relaxing muscles and activating blood circulation.