How do middle-aged people exercise?

Now more and more people have realized the importance of exercise to the body. Only by insisting on exercise and actively exercising can you make your body healthier, and a healthy body is the guarantee of everything. However, exercise also requires methods and methods. Different people have different exercise methods. So how do middle-aged people exercise? What approach should be taken?

1. Jogging

Jogging is a relatively good exercise method for middle-aged people. As long as your body is not so tired that you can't even run, you should insist on jogging 1000 meters every day. If you are a middle-aged person who is too fat or weak, when you first start jogging, you can reduce the jogging distance appropriately, but you must at least stick to 500 meters, and then increase the distance day by day, and force yourself to run 1000 meters in a week. After jogging, muscles are fully stretched, cardiopulmonary function is strengthened, and physical fitness is improved.

The jogging time is limited to 10 minutes and cannot exceed 10 minutes.

2. Fast walking

Brisk walking is a safe and effective way to keep fit. It mainly exercises the cardiopulmonary function. It is a simple aerobic exercise and is very beneficial for middle-aged people.

At the beginning, walk for about 10 minutes a day, and gradually increase the time after you get used to it. The final standard is to walk briskly for 40 minutes continuously every day. Brisk walking is very effective in reducing fat. Sticking to it for 40 minutes a day can not only strengthen your body, but also effectively lose weight. In addition, brisk walking is effective in preventing diabetes, heart disease, osteoporosis, stroke and certain cancers.

The speed of brisk walking: Since it is brisk walking, speed is the key. If you can walk 1 kilometer within 12 minutes, this speed can be called "brisk walking".

3. Combining brisk walking with jogging

Combining brisk walking with jogging for exercise is also a scientific method. When you start exercising, brisk walking for 10 minutes, then jogging for 5 minutes. Repeat this three times and the daily amount of exercise will basically meet the standard.

4. Strength training

It is not enough for middle-aged people to mainly strengthen cardiopulmonary exercise. If conditions permit, they can do more forms of exercise, and it is best to add some strength training. Because the physical fitness of middle-aged people is declining year by year, muscle strength is weakening, which will affect motor function. Arm pullers, dumbbell lifting, pull-ups, push-ups, sit-ups, squats, etc. are all good forms of strength training.

5. Do some sports you like appropriately

In addition to the above exercise methods, you can concentrate on exercising two or three times a week. In addition to regular exercise, you can do more concentrated exercise on Sundays and holidays, such as participating in your favorite activities with a few friends, such as playing basketball, table tennis, cycling, etc., or going on an outing with your family to climb mountains, swinging your arms in the blue waves in summer, skating and skiing in the ice and snow in winter... This will not only have the effect of fitness, but also make people happy and broaden their horizons. At the same time, exercising as a family is also a bond of family harmony, unity and friendship.

6. If some middle-aged people like Tai Chi, yoga, martial arts and other sports, it would be even better. If time permits, they can practice Tai Chi, yoga and other sports after jogging and brisk walking, and the effect will be better.

It is best for middle-aged people to adopt jogging, brisk walking or a combination of the two as their exercise methods. Of course, they can also do some strength training and develop their own exercise hobbies, such as mountain climbing, swimming, Tai Chi, yoga, etc. Exercising for one or two days will not have any effect, so you must develop the habit of exercising and persist in exercising to ensure your health.