How to jog for the elderly?

Running is a common way to exercise. It does not require the use of fitness equipment and is not restricted by time and place, so it is often used by people. For the elderly, it is also very good to develop a good habit of exercise. It can not only exercise the body and improve health, but also play a role in health care and can better prolong life. So how should the elderly jog?

Jogging can accelerate blood circulation throughout the body, promote collateral circulation of the coronary arteries, significantly increase blood volume in the coronary arteries, improve myocardial nutrition, and increase the content of high-density lipoprotein cholesterol that is anti-atherosclerotic, thereby delaying the progression of arteriosclerosis. Jogging can increase lung capacity and improve lung function. According to statistics, the amount of oxygen inhaled while jogging is 8 times more than when standing still. Elderly people who persist in jogging for a long time inhale 10%-20% more oxygen than ordinary elderly people. Jogging consumes a lot of energy, so it is also an effective way to prevent overweight and treat obesity.

Do warm-up exercises before jogging, such as freehand gymnastics, Tai Chi, or walk for a while and then gradually transition to jogging to ensure the coordination of the functions of various organs in the body. The correct jogging posture is to make fists slightly with your hands, bend your upper arms and forearms to about 90 degrees, swing your arms naturally back and forth, lean your upper body slightly forward, try to relax all the muscles in your body, and land your feet lightly, with the forefoot landing first, to relax the arch of the foot and prevent the body from being vibrated. It is best to breathe through your nose when jogging. Your breathing should be deep, long, fine and slow. Your breathing frequency should be coordinated with your pace. Generally, you should inhale after two steps and exhale after two steps or inhale after three steps and exhale after three steps.

Elderly people who have just started jogging or have poor physical fitness can start by alternating between jogging and walking, and then gradually increase the jogging distance. Avoid being impatient for results and exercising too much. You can run 5-6 times a week, 15-30 minutes each time. The amount of exercise can be calculated by heart rate, which generally should not exceed 170-age. When jogging is about to end, you should gradually slow down to ease your physiological activities, but you should not stop suddenly.

I believe everyone is clear about how to jog for the elderly. As we get older, we still need to improve our health awareness and know the importance of health care. As the saying goes, life lies in exercise. Everyone's health condition is different. Only by constantly improving people's health condition can the quality of life get better and better.