How to do aerobic exercises for middle-aged and elderly people?

As people age, their physical health will be affected to a certain extent. The body's resistance and immunity will gradually decline, and the functions of some organs will also decline. We all know that exercise is the simplest and most effective way to stay healthy, so many middle-aged and elderly people will actively participate in sports and fitness, square dancing, morning exercises and so on. So how should middle-aged and elderly people exercise?

Exercise can increase "deep sleep"

We all know that the environment can improve sleep quality, so does exercise have this effect?

People who exercise regularly fall asleep faster, sleep more deeply, sleep longer, and rarely feel tired during the day than those who do not exercise. Australian sleep research expert Dr. John compared the sleep time of a running group (an average of 45 miles per week) and a non-exercise group and found that the total slow-wave sleep time of the running group was 18% longer than that of the non-exercise group.

Therefore, a large number of research results support the "physical recovery theory", which states that slow-wave sleep helps restore the energy consumed the previous day. In layman's terms, since energy consumption increases during exercise, it takes longer to recover during sleep. In this way, the total sleep time, especially the "deep sleep" time, will be extended.

It is best to exercise in the morning or afternoon

Some people may ask, when is the best time for me to exercise to promote sleep? However, a large number of scientific studies have shown that exercising in the morning and afternoon has a significant effect on improving sleep.

In addition to the time of exercise, there are also some considerations on what kind of exercise to do. For those with poor physical fitness, it is best to do gentle exercises such as Tai Chi, Qigong, and walking in the morning to slowly wake up the body. For those who are in good physical condition, they can do low-intensity aerobic exercises such as jogging and slow cycling to increase vitality of the body. Aerobic and anaerobic combination exercises are suitable for the afternoon. The exercise heart rate at this time can be higher than in the morning. If you combine it with some anaerobic strength exercises, which will make your body consume 400 kcal-700 kcal of energy and feel moderately tired, you will definitely be able to have a good sleep at night.

For healthy adults, it is not necessary to exercise every day to achieve good results. Generally, regular aerobic exercise, such as walking, jogging, swimming, aerobic gymnastics or cycling, 3-5 times a week, 30-60 minutes each time, can greatly improve sleep.

The above article introduces some exercise methods for middle-aged and elderly people. If the elders in your family want to exercise and keep fit, you can try the methods introduced in the article. The concept of comprehensive fitness has been increasingly recognized, so we must also do a good job of exercising our own physical health. Trying some new exercise methods can not only promote physical health, but also maintain physical and mental happiness.