What are the principles of fitness exercises for middle-aged and elderly people?

As we age, the organs of our body gradually begin to deteriorate and age, especially for middle-aged and elderly people. If they cannot exercise effectively on a regular basis, they are likely to be troubled by diseases. Moreover, at work or in life, there is always a feeling of powerlessness. Most middle-aged and elderly people like to go to the square to dance or practice Tai Chi, and these fitness exercises are very effective. So, what are the principles of fitness exercises for middle-aged and elderly people?

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.

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 1 or 2 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 during work breaks seriously, 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.

Middle-aged and elderly people can concentrate on exercising every week, especially on Sundays or holidays. They can find some old friends to go out to play ball or run together, or go hiking or swimming with their family. Doing so can not only maximize the fitness effects, but also enhance the relationship with each other and make you feel happier.