What kind of exercise is good for the elderly?

What kind of exercise should the elderly do? Many exercises are not suitable for the elderly. If the elderly are too old, many organs will age and slowly degenerate. They cannot do too much exercise, let alone some strenuous exercise. If the amount of exercise is too much, it will have a great impact and harm on the elderly's body. Appropriate exercise is good for the elderly's body, and they cannot do nothing at all. So what kind of exercise is good for the elderly?

1. Modern endurance sports: walking, fitness running, swimming, various ball games and cycling, etc.

Walking is easiest for middle-aged and elderly people to master, and it is an activity that can be done anytime and anywhere. Choose an environment with fresh air and quiet trees, stretch out easily, and stroll at a leisurely pace. You will definitely feel relaxed and refreshed. When attending appointments and social activities, if the distance is not far and you have plenty of time, then walking instead of driving and arriving at the destination on time is also a good opportunity to exercise your body's endurance. To achieve the purpose of walking fitness, you need to walk at a certain speed (80 to 90 steps per minute is medium speed, and more than 100 steps per minute is fast), and the distance should be a certain distance (generally about 6,000 steps a day, and those with strong physical strength can reach 10,000 steps). Walk for about an hour every day, either all at once or in divided sessions in the morning and afternoon. Make sure you feel good about yourself, without palpitations or shortness of breath, and feel warm and comfortable or slightly sweaty all over. Using a pedometer to measure exercise volume is a more reliable scientific method.

Fitness running (i.e. jogging) involves more exercise than walking and is loved by many middle-aged and elderly people. It is a popular physical fitness sport both at home and abroad. At the beginning of fitness running, you should stretch your limbs, relax your muscles and do warm-up exercises. Then stretch your arms out and swing them back and forth in a coordinated and rhythmic manner, breathing deeply and evenly. Exercise should start from slow to fast, and time from short to long. When you first start, you can jog for 5 to 10 minutes without feeling chest tightness or shortness of breath, and then gradually increase to 15 to 20 minutes each day, once a day or every other day, and finally even increase to 30 to 40 minutes. After finishing, you should walk slowly or mark time on the spot. Do not stop immediately. Do some relaxation and finishing activities and gradually return to a quiet state.

Bicycling is the main means of transportation for most people in our country. It is also a whole-body exercise that exercises muscles (especially leg muscles and joints). Many middle-aged and elderly people still use bicycles for both transportation and exercise. The speed, distance and number of cycling can be determined according to each individual's physical strength. However, as the elderly grow older, they should try not to exercise when it is windy, rainy, cold or hot. Pay special attention to traffic safety and accidents in areas with heavy traffic.

If you are an elderly person, then doing these exercises regularly is the best and it is also okay. The elderly need to move their bodies more. If you have nothing to do, you can get together with a few people to do square dance. This is a favorite of many elderly people. They will not feel too tired, and it will not cause any bad effects on the body. The elderly should also pay attention to safety when exercising, do not do movements that are too tiring, and also be careful not to loosen their waists during exercise.