Exercise steps method

Nowadays, many elderly friends have poor physical fitness and are very susceptible to various infections and diseases. Especially in winter when the weather is cold, many people are prone to catching colds. The main reason is that their physical fitness is too poor. We should pay more attention to increasing our physical exercise in daily life and learn some steps and methods of exercise.

1. Floor exercise

Push-ups and sit-ups never go out of style and can be performed anywhere: at home, in front of the TV, on the go. Push-ups can exercise the chest, shoulders, abdominal muscles, and triceps, while sit-ups mainly exercise the abdominal muscles. Japan's Minoru Yoshida is the Guinness World Record holder for doing 10,507 push-ups in a row. But you don't necessarily have to do a lot of push-ups every time; doing 3 or 4 push-ups each time, 25 to 50 each time, is a good exercise plan.

2. Laundry Bag Movement

Washing clothes is a calorie-burning, fat-busting chore, but don't rush to dump your dirty laundry into the washing machine yet. Filling a laundry bag with dirty clothes can help you burn more calories. Lift the laundry bag directly in front of you without letting it touch your body; this will provide the most resistance. Repeat this movement multiple times—you'll feel your biceps, shoulders, chest, and abs getting a workout. Do you think the laundry bag is not heavy enough? Try a sandbag. Sandbags are more helpful in improving physical strength and increasing endurance.

3. Elasticity exercise

You can use rubber bands to perform basic exercises such as lunges, squats, bicep curls, etc. The bands are lightweight and easy to carry, and cost anywhere from $6 to $20. Look for the right color when choosing to buy. Usually, rubber bands of different colors have different elasticity, and are mainly divided into three types: yellow (light color), red (medium color), and green (dark color).

When doing squats, try to spread your legs as wide as your shoulders, stand up straight, step on the rubber band, hold the rubber band with both hands and pull it up to shoulder height, then squat down, and then stand up to return to the previous standing position. When exercising your triceps, put the rubber band on your back, hold one end of the rubber band with one hand, and hold the other end of the rubber band with the other hand to pull the rubber band above your head.

4. Climb the stairs

Jogging up and down stairs or bleachers at a sports field is a very beneficial aerobic exercise. Climb 6 to 12 steps at the fastest speed, rest for two or three minutes after each run, and repeat this exercise continuously. You can also continue to climb a few steps while you rest, which will keep your heart rate constant. Try skipping a step each time you step toward it; this will help improve lower body strength. To complete your aerobic exercise routine, include jogging, walking, or cycling 3 to 4 times a week.

When exercising, we must also pay attention to some scientific steps and methods to achieve the best exercise effect. It is best to exercise mainly with some aerobic exercise, which can effectively improve our own low lung capacity and greatly improve our own immunity and resistance, with good results.