How to do healthy exercises for the elderly

Nowadays, the health of the elderly is receiving more and more attention, because as they age, their physical fitness and mental state are not as good as those of some young people. If you don't pay attention, you will cause a lot of trouble to your body and your family. Because of this situation, many elderly people always think that they will be better if they exercise more. So, how to do healthy exercises for the elderly?

1. Scapular adduction exercise.

The patient should sit or stand, relax his shoulders first, then gradually push both shoulder blades inward and downward to bring them closer together. Do not shrug your shoulders during the exercise.

2. Pendulum movement. Sit or stand, relax your shoulders, hold a mineral water bottle in your hand, and swing it forward and backward from small to large to relax your shoulder joints.

3. Wooden stick movement. The patient can first lie flat with his palms facing up, holding both ends of the stick, and then gradually lift it up to the limit angle, stay for about 10 seconds and then slowly put it down; hold both ends of the stick with his palms facing up, then bend his elbows to 90 degrees, and then gradually move the stick toward the joint direction of the restricted angle, stay for about 10 seconds, and then slowly relax.

4. Shoulder abduction exercise. The patient can sit with his shoulders relaxed, place the arm with the restricted joint on the table, bend the elbow to 90 degrees, and then gradually lift the forearm up to the restricted angle, stay for about 10 seconds, and then slowly lower it. Note that you must wait until the previous three exercises are completed before doing this exercise.

You can learn to do the "five exercises" to maintain your health

Breathing exercises:

Sit on a chair, close your eyes, and put your legs together. Put one hand on your thigh and the other hand on your abdomen, tuck your chin in, and straighten your spine. Breathe in through your nose, and forcefully expand your throat and chest, allowing the air to fill your chest and abdomen and let your belly bulge out; then relax your lower jaw and exhale slowly through your mouth, taking twice as long as inhaling to exhale slowly, while relaxing your chest and allowing your belly to gradually deflate. After you finish exhaling, hold your breath for 2 seconds. Do this 3 to 6 times in a row, focusing on your abdominal breathing.

Efficacy: Makes the mood stable and happy, and makes one feel comfortable; improves pulmonary circulation, renews the residual air volume in the lungs, and strengthens the respiratory muscles.

Head Exercise:

Keep your shoulders balanced, back straight and abdomen in, and let your hands hang naturally. Place your right palm over your left ear. Turn your head to the right and stretch your left shoulder backward for 5 seconds. Release your head, return to the original position, take a deep breath and exhale. Do it 1 to 3 times on each side to relieve stress; do it 3 to 6 times on each side to increase physical strength; do it 8 to 12 times on each side to shape your body and burn fat.

Efficacy: Dilate the carotid arteries, increase cerebral blood flow, allow the brain to obtain more oxygen, and improve cerebral blood circulation. Helps relax the neck and back muscles and relieve fatigue.

Ear exercises: Pinch your ears with both hands, and pull them up, down, outward, and back six times; then pull the earlobes downward six times; then use the index fingers of both hands to move the auricle forward to block the sound for one second, then release, and then move the auricle backward, and repeat six times.

Efficacy: Modern research shows that the outer ear is related to "depression". Passive movement of the external ear can open up the meridians throughout the body, directly promote the functions of various internal organs, improve metabolism, and boost mood.

The above article gives you a detailed introduction on how to do healthy exercises for the elderly. Elderly people who have just been exposed to healthy exercises must read it carefully. This will avoid some unnecessary troubles. At the same time, everyone should know that a good body requires not only regular exercise, but also a good and healthy diet.