What are some fitness exercises suitable for middle-aged and elderly people?

Nowadays, many middle-aged and elderly people often worry about having old age diseases, so they go out to exercise to lower their blood pressure, lower blood lipids, and prevent various cardiovascular and cerebrovascular diseases. You can often see many elderly friends exercising in community parks and squares. They need to learn a set of aerobics to exercise their bodies. So what are the aerobics suitable for middle-aged and elderly people?

Middle-aged and elderly people are accustomed to exercising outdoors, especially now that the infrastructure of residential areas and parks has been expanded, various fitness equipment has been displayed. However, these fitness methods will be affected by environmental factors. Here, the editor will teach you a kind of health exercise that is not affected by any factors and has a very good fitness effect. The most important thing is that it can be done at home.

Fitness exercises suitable for middle-aged and elderly people to do at home - Popular Health Network

1. Get up and move around

After getting up in the morning, wash up, stand with your feet shoulder-width apart, with a slight smile, relax your upper body, squat slightly with your lower body, lightly grip the ground with your toes, and look into the distance.

2. Head Activities

Use the head as the tip of the pen and shake the head to write the word "longevity". Then make your head draw a circle around the two words, first in a clockwise direction and then in the opposite direction. Do the above movements slowly and take about 2 minutes.

3. Chest expansion activities

Keep standing still, bend your legs slightly, bend your arms flat in front of your chest and raise them forward (palms together with fingertips facing forward), and lower your head and hold your chest in. Then straighten your legs, swing your arms back and raise them to the sides (palms facing back), and lift your head and chest. Flex and extend both legs once, bend both arms flat in front of the chest and shake them back once (with fists facing down), then bring them back. It takes about 1 minute.

4. Cross Palms

Keep standing still, let your hands hang down, cross your palms, and face your abdomen. Then open your arms outwards in a way that feels natural and comfortable to you. Don't rush. After opening your arms, immediately retract them so that your palms are crossed again. This should take about 1 minute.

Nowadays, it is really very simple for me, Zhou Xiao, to exercise. We have learned this set of aerobics in the park or square. We only need a simple place and jump back and forth while listening to music. It can improve physical fitness and increase gastrointestinal motility. Physical activity can prolong life, beautify the skin, and promote metabolism.