Five simple fitness exercises for middle-aged and elderly people

Due to busy work, many middle-aged and elderly people often forget to exercise. As a result, health is greatly compromised. If middle-aged and elderly friends want to have a healthy body, they must do appropriate fitness exercises. In fact, you don’t have to go to the gym to do fitness exercises. Some simple aerobics can also help middle-aged and elderly people achieve their fitness goals. Now I will share this simple fitness exercise with all middle-aged and elderly people.

Five simple fitness exercises for middle-aged and elderly people to keep healthy

Aerobics 1: Chest expansion

Middle-aged and elderly people need to keep their bodies upright, clasp their hands behind their backs, squeeze their shoulders and let them hang down, and lift their chests up with their arms. The higher the better. Breathe in as much oxygen as possible through your nose as you raise your arms, and breathe it out as you lower them. Chest expansion can help you say goodbye to the natural enemies of white-collar workers - mouse hand and back strain.

Benefit: You won't hunch over when you walk, and your chest will be more upright.

Stand upright with legs apart and toes pointing forward. Take a deep breath, slowly raise your left hand above your head, exhale, slowly lean your body to the right, put your right hand on your waist, breathe normally, and maintain this position for 5-10 seconds. Take a deep breath, slowly return your body to its original position, exhale, lower your arms, and relax. Switch to your right arm and do the same movement.

Benefits: It can help you firm your abdominal and waist muscles and relax your back.

Lie on your back in bed, lift your feet, keep them raised 30 degrees to your body, hold the position for 1 minute, then bounce up with your feet, and repeat the exercise 10 times.

Benefits: It can exercise the waist muscles, slim the abdomen and improve the symptoms of cervical discomfort.

Stand at attention with your feet shoulder-width apart, hands raised to the back of your ears, elbows open. Bend your knees and jump up as high as you can. Land gently and repeat the squat jump 30 times, and you can increase the number of times as time goes by.

Benefits: It can promote blood circulation for white-collar workers who often sit for long periods of time, while improving gastrointestinal function and preventing constipation.

Move your body to the edge of the bed, lie on your back with your body straight, and lean your head back with your head out of the bed. Slowly count to 5 silently while tilting your head back to return to the ready position. Repeat 3 times, gradually increasing to 10 times.