What are the fitness exercises for the elderly?

The elderly belong to a relatively special group, so they must be cautious in choosing exercise methods. Not all sports are suitable for the elderly. Generally speaking, most of the elderly's exercise is mainly walking. Some strenuous exercise is not good for the elderly because their various body functions are constantly declining. So what are some fitness exercises suitable for the elderly?

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.

Swimming is a whole-body fitness exercise that is more suitable for middle-aged and elderly people. Regular exercise has many benefits to physical and mental health. Swimming activities require certain equipment and environment, and a full physical examination should be conducted before starting (it is not suitable for people with serious heart and lung diseases and infectious diseases). Be sure to take safety measures when swimming and do warm-up exercises before entering the water; as for swimming postures, everyone can choose their favorite, such as breaststroke, backstroke or freestyle. The amount of exercise should be properly controlled. According to each person's own feeling, the swimming distance should not be too long. Take a rest after 50 meters, and the total amount should not exceed 500 meters. If you can persist in doing activities every day or every other day, the effect will be better. Persisting in moderate swimming exercises can enhance cardiopulmonary function, promote muscle development, reduce abdominal fat and maintain a well-proportioned body shape.

The above are some sports that are more suitable for the elderly. Elderly friends can choose according to their preferences. The purpose of the elderly is to exercise the body rather than participate in competitive competitions. In ancient times, many people liked to play with walnuts in their hands, which can help exercise the flexibility of fingers and joints. It is also a good exercise for the elderly.