How to do the latest fitness exercises for the elderly?

As we age, many organs in the human body will age. If we do not pay attention to exercise at this time, we will develop various diseases due to the decline in immunity. The exercise for the elderly cannot be the same as that for the young, because most of them have osteoporosis. If they exercise vigorously, it may lead to fractures and other conditions. Therefore, the exercise for the elderly must be appropriate. They can do some less strenuous activities such as aerobics.

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.

Fitness Exercise No. 2: Waist and Abdomen Tightening

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.

Fitness Exercise No. 3: Home Bed Exercise

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.

Fitness Exercise No. 4: Supine Head Lift Exercise

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.

When doing these aerobics, pay attention to gradual progress. You can do one section first, and then add other movements as time goes by. The movements should also be moderate. You can slow down and do it slowly, and don't be in a hurry for success. When exercising, you also need to protect yourself from injury due to intense movements.