How to do aerobics for middle-aged and elderly people

Nowadays, most elderly people like to do some exercise in their spare time, especially aerobics which has become popular in recent years. Whether it is morning or evening, we often see elderly people doing aerobics in the square. Aerobics for middle-aged and elderly people has now become a fashion. In fact, it is very helpful for the elderly's body. So how do middle-aged and elderly people do aerobics?

Old people usually have a lot of free time. After retirement, they don’t know what to do. They will be in a bad mood if they often stay at home. At this time, they might as well participate in more fitness activities, such as aerobics for middle-aged and elderly people, which can greatly enhance our physical fitness. The most important thing is that it can make us feel happier.

Some friends who are new to aerobics do not understand the characteristics and rules of this sport, or copy the training methods of other sports, or exercise blindly. The results are often counterproductive, and they then doubt aerobics or lose confidence in themselves. Therefore, it is necessary to put forward the precautions of aerobics.

In the choreography of aerobics, whether it is the form of movement, the parts of the exercise, the strength of completion, the required rhythm, and the size of the load, they must all highlight the effectiveness of enhancing the physical fitness of the elderly in order to have long-term appeal. The movement design of aerobics for middle-aged and elderly people should focus on simple, easy-to-learn and easy-to-master movements. The joints involved are mainly the neck, waist, cervical vertebrae, spinal cord, knees and shoulder joints. The range of motion should not be too large. During the running and jumping process, the main focus is on alternating between walking and running, with small jumps at intervals. The direction should not change too much, and the breathing should be natural, and the movements should be gentle and rhythmic. The range of motion of the thorax can be increased to enhance the function of lung tissue and improve the metabolism of internal organs.

From the perspective of the exerciser himself, the first thing to do is to understand whether he has any diseases that are not suitable for exercise, such as kidney or liver disease, serious heart disease, diabetes, etc.

Secondly, choose the fitness content that suits you. First, figure out what you want to achieve, whether it is to lose weight or become stronger, to widen your shoulders, or to thin your legs, etc.

Third, pay special attention to shoes when doing aerobics. To choose a pair of travel sports shoes that suit you, the front part of the sole should be soft, with good flexibility and flexion to absorb the impact of jumping.

Fourth, during training, you should always maintain a calm, relaxed and stable mental state.

In addition, sweating during training will cause a large loss of body fluids, thereby weakening the exerciser's strength, speed, endurance and heart output capacity. Therefore, you should drink some cold boiled water 1 to 2 hours before training and during training. You should also drink water in a planned manner after training, and don't wait until you are thirsty to drink.

Fitness exercises you can do at home

Middle-aged and elderly friends can use the space in their rooms to carry out simple fitness activities, which are quite effective.

1. Get up and move around

After getting up in the morning, wash up, stand with your feet shoulder-width apart, with a slight smile, relax your upper body, squat slightly with your lower body, lightly grip the ground with your toes, and look into the distance.

2. Head Activities

Use the head as the tip of the pen and shake the head to write the word "longevity". Then make your head draw a circle around the two words, first in a clockwise direction and then in the opposite direction. Do the above movements slowly and take about 2 minutes.

3. Chest expansion activities

Keep standing still, bend your legs slightly, bend your arms flat in front of your chest and raise them forward (palms together with fingertips facing forward), and lower your head and hold your chest in. Then straighten your legs, swing your arms back and raise them to the sides (palms facing back), and lift your head and chest. Flex and extend both legs once, bend both arms flat in front of the chest and shake them back once (with fists facing down), then bring them back. It takes about 1 minute.

4. Cross Palms

Keep standing still, let your hands hang down, cross your palms, and face your abdomen. Then open your arms outwards in a way that feels natural and comfortable to you. Don't rush. After opening your arms, immediately retract them so that your palms are crossed again. This should take about 1 minute.

5. Draw a circle with both palms

The palms of your hands should be about 10 cm apart from each other. Keep this distance, with your palms at the same height as your waistband. Keep the distance between your palms unchanged, and then use your upper arms to drive your arms to make circular motions. First, move your body slightly to the left and draw a circle 20 times clockwise and 20 times counterclockwise. Then turn your body to the right and continue as above, drawing a circle 20 times in each direction.

The above is some specific introduction on how to do aerobics for middle-aged and elderly people. In fact, the elderly are sometimes like children and can easily get emotional. Those who have elderly people at home should recommend them to do aerobics for middle-aged and elderly people, which can not only exercise the body. It can also help you adjust your mindset and you will find yourself getting younger and younger while doing aerobics.