How to do medical fitness exercises for the middle-aged and elderly

Middle-aged and elderly people also need health care. If they do not take good care of themselves, their physical fitness will decline day by day, and it is easy for them to suffer from some mild or severe diseases. Middle-aged and elderly people have their own fitness methods. They need to exercise, but not too much. Such intense exercise can easily cause some bad troubles to the body. The medical fitness exercises that middle-aged and elderly people do when exercising are also recommended by many networks. So what are they?

Hand Movements

A: Interlock your fingers, focus, and take a deep breath.

B: Stretch your arms outward, exhale, and push outward. Repeat 3 to 4 times.

A: Place your left palm downward, press your left wrist with your right thumb, use your other four fingers to push your left thumb downward, and exhale. Repeat again and again, then switch hands.

B: Place your left palm upwards, straighten your fingers, press your little finger downwards, and exhale. Turn your wrist and roll it clockwise and counterclockwise 5 to 10 times each. Move your hands up and down and relax.

Neck and shoulder exercises

1. Clasp your fingers together and place them behind your head. Put your weight on your hands and arms. Press your head down. Straighten your neck and take 5 deep breaths.

2. Place your right hand on your left ear and hook it gently. Tilt your head to the right and take 5 deep breaths. Repeat several times and then switch to training your left hand.

3. Slowly rotate your neck clockwise and counterclockwise 5 times each.

4. Move your shoulders forward, exhale and lower them, repeat 4 to 5 times.

5. Shake your shoulders 5 times backward and 5 times forward.

6. Turn your face to the right and look downward and back, repeat 3 to 5 times, and then do it in the opposite direction.

7. Sit relaxed with your arms placed vertically on your knees, then lie on your back with your chest raised, alternating between the two movements 3 to 5 times.

Foot and Foot Exercises

Bend your legs and lift them parallel to your chest. Lift and lower them 5 times each until you feel comfortable. Move your ankles clockwise and counterclockwise 10 times each. Bring your toes together, bend them upward, and straighten them downward, alternating 5 times. Place your feet flat on the ground and then switch feet. Repeat the exercise 20 to 30 times.

Hand and face exercises

1. Press the top of your head with your fingertips and move it up and down. (tap)

2. Use your fingertips to gently massage from the temple to the jaw.

3. Pinch the upper eyelid with your index finger and thumb, pull it outwards, and repeat several times.

4. Massage around the eyes along the cheek bones.

The above aerobics are very suitable for the elderly. The aerobics they do should not be too intense, but they must maintain the best exercise. Exercising under such circumstances is also the most reasonable. When doing aerobics for the elderly, they must also control their food intake. They cannot eat too much. If they eat too much, it is easy to experience many symptoms of restraint and discomfort during exercise.