What are the health exercises for middle-aged and elderly people?

As people age, their various functions will gradually degenerate. In this case, the elderly need to exercise to slow down. When middle-aged and elderly people exercise, they generally choose methods that are not too big and still have the effect of maintaining health. Among them, health exercises for middle-aged and elderly people are a good choice. However, it should be noted that they should be based on their physical condition. Let’s take a look at what health exercises are there for middle-aged and elderly people.

The "alternating movement" popular in Europe and America

Alternating exercise is a new fitness method designed by European and American health experts based on the theory of relative medicine. The following six "alternating sports" are currently popular:

1. Alternate between upper and lower limbs: For those who jog frequently, although their leg muscles are exercised to the maximum extent, their upper limbs are not exercised much. Therefore, after jogging, they should do some appropriate upper limb exercises such as throwing, arm pulling, weight lifting, dumbbells, etc. Experiments have confirmed that "alternating up and down" can provide balanced exercise for the upper and lower limbs.

2. Alternate forward and backward: General sports are forward-moving, but if you also do some backward-moving exercises at the same time, such as backward walking, backward running, backstroke, etc., not only will the reactions of the upper and lower limbs be more sensitive, the brain thinking will also be more active, and it also has obvious therapeutic effects on the back and leg pain in the elderly.

3. Alternate between left and right: Those who are used to using their left hand and left leg may wish to exercise their right hand and right leg more; conversely, those who are used to using their right hand and right leg may wish to exercise their left hand and left leg more. Experiments have shown that the result of alternating left and right is: not only the left and right limbs are fully developed, but also the left and right parts of the brain are fully developed, which has a significant preventive effect on stroke and cerebrovascular disease in the elderly.

4. Alternation between body and brain: Some people only like to play intellectual games such as chess and guessing games, while others only engage in high-intensity sports that emphasize enhancing physical fitness. In order to achieve the goal of both strengthening the body and exercising the brain, the elderly should not favor one over the other. They must treat physical and mental exercises equally and combine the two for exercise.

5. Alternating between hot and cold: Winter swimming and summer swimming, cold showers and cross-country jogging are typical exercises that alternate between hot and cold. Alternating hot and cold exercise can not only have a significant improvement effect.

6. Alternate between movement and stillness: While performing various exercises continuously, intentionally keep your brain in a relatively quiet state for a period of time (such as early morning or late at night), and completely relax your emotions. This alternating movement can promote the healthy recovery of human organ functions.

Singapore's Five Ways to Walk

1. Ordinary walking method: The speed of ordinary walking method is 60-90 steps per minute, and each time should walk for 20-40 minutes. This walking method is suitable for elderly people with coronary hypertension, sequelae of cerebral hemorrhage and respiratory system diseases.

2. Fast walking method: The speed of fast walking method is 90-120 steps per minute, and each time should be 30-60 minutes. The fast walking method is suitable for healthy elderly people and people in the recovery period of chronic arthritis, intestinal diseases, and hypertension.

3. The back-arm walking method: put the backs of both hands on the waist when walking, walk slowly backwards for 50 steps, and then walk forward for 100 steps. Repeat this step forward and backward 5-10 times. The back-arm walking method is most suitable for people with mild dementia and neurological diseases.

4. Arm swinging walking method: Swing your arms back and forth in a large range while walking. The walking speed is 60-90 steps per minute. This walking method is suitable for elderly people suffering from diseases such as periarthritis of the shoulder, arthritis of the upper and lower limbs, chronic bronchitis, and emphysema.

5. Abdominal massage and walking method: Abdominal massage and walking method is a traditional Chinese medicine health-preserving method. While walking, rotate your hands to massage your abdomen. Walk 30-60 steps per minute, and massage one circle with each step. Abdominal massage and walking can enhance gastrointestinal function.

The above is an introduction on how to do health exercises for middle-aged and elderly people. In normal times, middle-aged and elderly people should choose exercise methods according to their physical conditions. Especially when exercising, they should pay attention to the correctness of the movements, and they should do it according to their actual conditions. They should not hurt their bodies, and they should not exercise too much.