How to do simple fitness exercises for middle-aged and elderly people

Although people's living standards are getting better and better, people are also getting busier and busier. Many young people simply don’t have time to spend with the elderly at home, so many elderly people will find some fun on their own at this time. For example, many elderly people like to do aerobics, which can not only relieve loneliness but also be helpful for physical health. However, many elderly people who have just started to do aerobics still want to ask how to do simple aerobics for middle-aged and elderly people.

1. Get up and move around

After getting up in the morning, wash up, stand with your feet shoulder-width apart, with a slight smile, relax your upper body, squat slightly with your lower body, lightly grip the ground with your toes, and look into the distance.

2. Head Activities

Use the head as the tip of the pen and shake the head to write the word "longevity". Then make your head draw a circle around the two words, first in a clockwise direction and then in the opposite direction. Do the above movements slowly and take about 2 minutes.

3. Chest expansion activities

Keep standing still, bend your legs slightly, bend your arms flat in front of your chest and raise them forward (palms together with fingertips facing forward), and lower your head and hold your chest in. Then straighten your legs, swing your arms back and raise them to the sides (palms facing back), and lift your head and chest. Flex and extend both legs once, bend both arms flat in front of the chest and shake them back once (with fists facing down), then bring them back. It takes about 1 minute.

4. Cross Palms

Keep standing still, let your hands hang down, cross your palms, and face your abdomen. Then open your arms outwards in a way that feels natural and comfortable to you. Don't rush. After opening your arms, immediately retract them so that your palms are crossed again. This should take about 1 minute.

From the perspective of the exerciser himself, the first thing to do is to understand whether he has any diseases that are not suitable for exercise, such as kidney or liver disease, serious heart disease, diabetes, etc.

Secondly, choose the fitness content that suits you. First, figure out what you want to achieve, whether it is to lose weight or become stronger, to widen your shoulders, or to thin your legs, etc.

Third, pay special attention to shoes when doing aerobics. To choose a pair of travel sports shoes that suit you, the front part of the sole should be soft, with good flexibility and flexion to absorb the impact of jumping.

Fourth, during training, you should always maintain a calm, relaxed and stable mental state.

In addition, sweating during training will cause a large loss of body fluids, thereby weakening the exerciser's strength, speed, endurance and heart output capacity. Therefore, you should drink some cold boiled water 1 to 2 hours before training and during training. You should also drink water in a planned manner after training, and don't wait until you are thirsty to drink.

Everyone has a clear understanding of how to do simple aerobics for middle-aged and elderly people. The physical fitness of the elderly is not as good as that of some young people, so you must be careful when practicing, don't be too anxious, and practice the movements slowly until they are correct. At the same time, I hope that some children, although they are busy with work, will remember to care more for the elderly.