How to exercise the best effect of the elderly

How to exercise for the elderly is the best effect

How to exercise for the elderly is the best effect, the body of proper exercise on the health of middle-aged and elderly people have a lot of benefits. In the process of disease prevention, treatment and rehabilitation can play a positive role, but also to promote the elderly one of the important means of longevity. So how do the elderly exercise the best results?

How to exercise the best effect of the elderly1

1, modern endurance sports activities: walking, fitness running, swimming, a variety of balls and cycling.

Walking is the easiest thing for middle-aged and older people to master, and it's an activity that can be exercised anytime, anywhere. Choose fresh air, forests and quiet environment, easy to stretch, not too slow to walk, will certainly feel relaxed and happy, all around the body.

Participate in appointments and social activities, if the distance is not far, plenty of time, then the end of the walk as a car, in time to reach their destinations, is also a good opportunity to exercise the body's endurance. Walking to achieve the purpose of fitness, walking to have a certain speed (up to 80 ~ 90 steps per minute for the medium speed, more than 100 steps for fast), distance to have a certain distance (generally about 6,000 steps per day, physical strength up to 10,000 steps).

Walking about 1 hour a day, one time or in the morning and afternoon to complete. You should feel good about yourself, no palpitations or shortness of breath, and your body should be warm and comfortable or slightly sweaty. The use of "pedometer" to determine the amount of exercise is a more reliable scientific method.

Fitness running (i.e., jogging) exercise than walking and walking, by many middle-aged and elderly people's favorite, is popular at home and abroad to strengthen the health of the sports program. Fitness running at the beginning of the limbs should be stretched to relax the muscles, make good preparatory activities. Then expand the arms swing back and forth, coordinated and rhythm, deep and even breathing.

Exercise should be from slow to fast, time from short and long, the beginning of the first practice when jogging 5 to 10 minutes without feeling chest tightness and shortness of breath, and then gradually increased to 15 to 20 minutes a day, every day or every other day, and finally even increased to 30 to 40 minutes. Slowly after the end, you should slowly walk or step in place, do not stop immediately, do a good job of relaxation and finishing activities, gradually return to a quiet state.

Bicycling is the main method of travel for most people in China, and it is also a full-body sport that exercises muscles (especially leg muscles and joints). Many middle-aged and older people still use bicycling as a dual function of transportation and exercise. The speed, distance and frequency of bicycling can be determined on a discretionary basis according to the physical strength of each person.

But older people are getting older and should try not to exercise in the wind, rain, cold or heat. In the traffic congestion area should pay special attention to traffic safety and accidents.

Swimming is a more suitable for middle-aged and elderly people in the whole body fitness exercise, regular exercise on the physical and mental health benefits. Swimming activities require certain equipment and environment, before the start of a full body physical examination (suffering from serious heart and lung disease and infectious diseases should not).

Swimming must do a good job of safety measures, before going into the water to do preparatory activities; posture is to take their own good, breaststroke, backstroke or freestyle can be. The amount of exercise properly mastered, according to each person's self-feeling, swimming generally should not be this long, 50 meters that is a break, the total amount of no more than 500 meters. If you can insist on daily or every other day activities, the effect is better.

Adhere to moderate swimming exercise, can enhance cardiopulmonary function, promote muscle development, reduce abdominal fat, maintain a proportional body type.

Ball activities including table tennis, badminton, tennis, billiards, gateball, etc., according to their respective conditions and personal preferences to choose to exercise. The purpose is to fitness and not for strenuous and competitive games.

China's ancient people to round walnuts in the palm of the hand running, used to exercise the finger, wrist joint flexibility and coordination, massage of the palm of the acupoints. Currently made of hollow metal ball, jade ball and stone ball, etc., very popular with the majority of middle-aged and elderly people love and suitable for the promotion of the introduction.

2, traditional sports and fitness exercise, China's ancient traditional folk health care sports, far-flung, with a broad mass base, is a major feature of China's health care sports. The most widely circulated projects are taijiquan, qigong, health massage and eight brocade.

Taijiquan is a fitness exercise for everyone, which is very suitable for middle-aged and elderly people. Drills require full attention, mental concentration, movement soft, coherent, steady, coordinated, eye with the hand and body with the move, often in one fell swoop.

There are many schools of thought, each with its own merits, but "simplified taijiquan" is practical, easy to learn, effective, easy to popularize, and indoor and outdoor everywhere. Practicing in the morning is good for starting the five viscera and six bowels, and practicing in the evening is not only popular throughout the country, which is suitable for young and old people, but also has been spread to foreign countries, which is valued by international friends.

Qigong is a unique health care method in the treasure trove of traditional Chinese medicine. Middle-aged and old people can coordinate all parts of their bodies, strengthen their physique, and enhance their ability to prevent and resist diseases through the exercises of body conditioning (adjusting posture), breath conditioning (adjusting breathing), and mind conditioning (adjusting the spirit).

When practicing qigong, you should have a good posture, sitting, lying down, standing can be selected according to the habits of each person, are required to make the body upright and muscle relaxation, to achieve the "body" posture requirements; and then make uniform, deep and long abdominal breathing, week after week, into the "breath adjustment realm. The key to practicing qigong is to practice "will", consciously focusing the mind, eliminating distractions, and concentrating the "will" on a certain part of the body (such as the dantian), to achieve the purpose of "adjusting the mind. " Adjusting the heart" and "regulating interest" to cooperate with each other, to achieve "will" "interest" unity, often to enhance physical health, delay aging, prevention and treatment of some chronic diseases The first thing you need to do is to get a good deal on a new product.

What kind of qigong method is used, which qigong school to follow, should adopt a scientific attitude, from easy to difficult, step by step, perseverance, will have an effect. Hearsay should be avoided, and qigong should be described as mysterious and mystical, and even a superstitious and foolish propaganda to deceive the public, which is a problem that should be avoided when qigong's 'health care effect' is brought into play.

The traditional fitness method also has eight brocade (a set of eight sets of operation of the composition of health exercises), health care massage (in order to self-tuina, patting massage parts of the body) and martial arts exercise, etc., are beneficial to the physical and mental health of the elderly. Some of the elderly according to their own physical conditions, designed their own set of health exercises, long-term persistent exercise can also play a good health role.

How to exercise the best effect of the elderly 2

The elderly relative to young people, from the body's function has been in the degradation of the bones in the slowly loosening, the muscles in the gradual atrophy, the strength of the decreasing. Therefore, the elderly in the body to meet the conditions of exercise requirements, it is best to be more exercise to enhance the operation of our body functions, so as to achieve the enhancement of physical fitness.

Exercise can reduce weight, reduce the risk of obesity, improve metabolic function, reduce the risk of cardiovascular disease. Exercise can strengthen the exercise of cardiopulmonary function, reduce blood viscosity, so that the heart lungs to maintain a young state operation. The exercise can prevent osteoporosis, enhance the metabolism of the bone marrow, so that the joints can enhance the flexibility.

Reasonable and safe exercise can enable the elderly to continuously improve their physical functions and physical fitness. Compared with young people, the elderly friends of the way of exercise, need to pay attention to use to three principles. The first is to determine to choose the right way to exercise.

There is no absolutely right way to exercise, only the right way to exercise. First of all, elderly friends should analyze their own physical conditions to choose 1-2 suitable for their own way of exercise, you can achieve the purpose of strengthening the physical quality through exercise.

In short, exercise is a long-term process. Elderly friends in the beginning of the preparation of sports before, must choose a suitable for their own body and living environment of a sport, and these sports are not set in stone. When the body can meet the requirements of other sports, we can also gradually adjust the way of exercise, step by step, do not pursue the speed and progress, in order to move the body and exercise-based, in order not to be injured for the purpose.

The second principle of exercise for the elderly is gradual. If you have not never had the habit of exercise, then be sure to pay attention to gradual and orderly progress, can not all of a sudden start a large amount of exercise, intense way of exercise. It's a good idea to start with some of the smaller, more moderate exercise routines.

First of all, let yourself move, even if before has been sitting still, now every day in the home bedside standing 10 minutes, this is a kind of lifestyle progress. Gradually change the previous lifestyle, so that the body gradually adapted to the rhythm of movement, so that their physical functions slowly into the movement, which is safe and reliable exercise.

When the body gradually adapts to the rhythm of the exercise, and then gradually increase the amount of exercise to make the exercise really safe, which is especially important for the elderly friends.

The third principle of exercise for the elderly is persistence. Through exercise to enhance physical fitness, improve physical function is a long-term persistent process. Rome wasn't built in a day, and the same can't be said for older people who expect to achieve their physical fitness goals in just one or two workouts.

We also bring some small changes through each physical exercise. For example, if you measure your weight after a run, you may briefly lose a pound, but in reality it's more the body's water consumption that lowers your weight. We may have a drop in blood pressure from a week of walking, which is also a change from exercise.

But older people need to know that, as older people's body functions are gradually deteriorating, the stability of our physical fitness is also declining. That's why we have to exercise consistently over time to really have a long-lasting impact on our bodies. Generally speaking, it is more appropriate to exercise four times a week for about 150 minutes a week.