Don't be blind when it comes to fitness for the elderly: three types of fitness exercises are most suitable

As they grow older, many elderly people want to have a healthy body, so they choose to exercise and maintain their health. However, the five major taboos of exercise and health care for the elderly cannot be ignored, otherwise it will cause serious consequences. The basic characteristics of fitness methods should be: simple and easy to learn, not too much exercise, not too intense, not too much bending over and lowering the head, and having health-care effects. It is harmless to the elderly.

3 fitness exercises suitable for the elderly

Walking and climbing stairs: There is a Chinese saying: The legs are the first to weaken when people get old. The legs are important pillars of the whole body. When people begin to age, osteoporosis quietly strikes, and bones become brittle. In addition, older people not only have weakened cardiopulmonary functions, but their muscles throughout the body also gradually relax, and their elasticity and contractility decrease. Therefore, many elderly people walk slowly and with difficulty, showing a unique elderly gait. Therefore, whether the legs and feet are flexible has become one of the important indicators to measure whether a person is aging. In order to delay aging, the elderly should walk as much as possible to exercise their leg and back muscles, improve blood circulation in muscles and bones, and reduce the occurrence of osteoporosis; at the same time, walking can also exercise the respiratory and circulatory system functions. Elderly people who are in good physical condition can do stair climbing exercises, but they should pay attention to:

1. Combine work and rest. Take a short break on the staircase platform after climbing 1-2 floors, and continue climbing after your heartbeat and breathing stabilize.

2. When climbing stairs, you should do it within your ability and avoid going too fast or overexerting yourself;

3. Pay attention to safety. Keep your eyes and feet in focus, keep your feet on the ground, and don't be distracted to avoid accidents.

Practicing Tai Chi: Tai Chi is a very popular sport among the elderly. It moves smoothly and is simple and easy to master. There is stillness in movement, movement in stillness, hardness and softness, and the virtual and the real. Practicing Tai Chi regularly can strengthen muscles and bones, benefit joints, replenish qi, nourish the spirit, dredge meridians, and promote the circulation of qi and blood. It has an auxiliary therapeutic effect on chronic diseases of many systems. Regular practice can cure diseases and strengthen the body.

Play with a fitness ball: Fitness balls are made of hickory, ivory, jade or stainless steel. When elderly people stroll on the street or chat in the cool air, they exercise with fitness balls with one or even both hands. They are free and easy, leisurely and comfortable, which is a sight to behold.

Here are some points to note when exercising for the elderly:

Physical examination should be carried out before exercise. Physiologists' autopsies on people who died suddenly during exercise showed that most of them had underlying diseases. Therefore, the elderly should seek the consent of their doctor before exercising and undergo necessary physical examinations to prevent accidents.

Avoid running too fast. Generally, you should run at a speed of 120 to 130 meters per minute. You should not be out of breath and can talk to your companions while running without getting red in the face. Immediately after running, your heart rate should be kept at "170 minus your age" per minute.

The distance must be appropriate. You should proceed step by step and do what you are able. You can start by walking or running for tens or hundreds of meters. Once you have adapted, you can slowly increase to jogging one or two kilometers depending on your physical fitness.

Paying attention to your emotions, sleep and appetite are the safety valves for controlling the appropriate amount of exercise. If the load is appropriate, you will be in a good mood and feel happy during exercise, and have a good appetite and normal sleep after exercise. If you feel uncomfortable during exercise, have no appetite and poor sleep after exercise, it may be that you have engaged in too much activity, and you should immediately reduce the number and amount of activities.

Preventing joint pain Excessive activity and incorrect activity methods can cause some joint injuries. The prevention method is to avoid excessive activity on the one hand, and to master the correct posture for activities on the other hand. All movements should be performed slowly and according to the essentials, and attention should be paid to keeping the knee joints warm in autumn and winter.

Breathing should be smooth and natural, and breathing should be combined with movements, rhythmically and naturally. If you find breathing difficult, stop the activity and check.

Always pay attention to danger signs such as chest discomfort, pain, shortness of breath, dizziness, or a rapid heart rate. Stop activities and ask a doctor to check. Do not force yourself to move to prevent accidents.

Pay attention to the choice of activity venue. It is best to exercise on flat grass, playgrounds or green areas in parks, or choose venues with fewer vehicles and pedestrians to exercise. When exercising close to the road, you must concentrate and pay attention to safety.