How to do fitness exercises for the elderly?

We all know that the elderly need a certain amount of rest, but the most important thing is that they should still do some fitness exercises, especially since the metabolism of the elderly is very slow, which can easily lead to a large amount of body fat deposition and make them more prone to problems such as high blood pressure and high blood sugar. However, exercise should not be too intense. Let me introduce you to fitness exercises for the elderly.

First, stick to morning exercise. No matter how busy you are, you can still squeeze out 15-30 minutes of exercise every morning. If time is too tight in the morning, you can get up 15 minutes earlier. Sleeping less than 15 minutes has no effect on your health, but exercising for 15 minutes every day in the morning is very beneficial to your health. It is best to do this 15-30 minutes of exercise in the morning outdoors in a place with many trees and good air.

Generally speaking, exercise can include walking, jogging, boxing, aerobics, and your favorite ball games, martial arts and other activities. If you have not had the habit of morning exercise in the past and now you are determined to start exercising, there are three options available to you: one is to walk for 5 minutes, jog for 5 minutes, do your favorite exercise for 10-15 minutes, and then walk for 5 minutes to finish; the second is to walk for 7 minutes, jog for 3 minutes, and alternate 2-3 times; the third is to walk for 5 minutes, do calisthenics for 5 minutes, do your favorite exercise for 10-15 minutes, and finally jog for 5 minutes. These three options are available for beginners to choose from.

Second, learn to exercise at any time. Most middle-aged people are busy with housework. Some people often feel that they are too busy with housework to have time to exercise. In fact, as long as they make proper arrangements and learn to seize time to exercise in their daily work and life, and incorporate exercise and fitness into their daily life, they still have time for exercise.

For example, after waking up in the morning and before going to bed at night, you can do some muscle exercises while lying in bed and let the muscles in various parts of the body contract and relax in turn; when going to work, go out 5 minutes earlier and walk 12 stops; after sitting for a long time, you can stand up and stretch your waist and expand your chest, step on the ground with both feet alternately, or sit and stretch your legs, bend your body forward and backward, take a few deep breaths, etc.; do the exercises seriously during work breaks, and take the time to run on the spot or do a few more exercises before and after the exercises; comrades who live upstairs can also consciously go up and down the stairs to exercise; you can also move around on the spot for 10 minutes during the breaks from housework, etc. As long as you have determination and careful planning, you can incorporate exercise into your daily life.

Finally, the editor would like to remind everyone that in addition to exercising on a daily basis, you can do a more concentrated exercise every week, such as choosing a specific day to go hiking, etc. This can help you eliminate the feeling of fatigue while exercising.