Life lies in sports, sports are good for physical and mental health, especially the elderly through exercise, can delay the aging and decline of various organs of the body, maintain good health, but excessive exercise is prone to strains, sprains and other sports injuries. So how should the elderly fit?
How to scientific fitness for the elderly
Whether it is the elderly who live an active and healthy life and have better physical functions, or the elderly who are old and frail and have poor physical functions, they should selectively exercise actively according to their own conditions.
For older people with better physical function, at least 150 minutes of moderate-intensity aerobic physical activity per week, and aerobic exercise lasts at least 10 minutes at a time.
Play sports at least five days a week for 30 minutes a day. Exercise to build muscles at least two days a week.
For older people with poor physical function, exercise selectively according to their own situation, and engage in fitness activities to improve balance and prevent falls three days a week.
What are the exercises suitable for the elderly
Moderate-intensity aerobic exercise
Brisk walking: Walking speed between walking and jogging is simple and cost-effective.
Exercises: Radio gymnastics or other health exercises, Chinese medicine eight dan jin and five bird plays are also good choices.
Square dance: In fixed places such as community squares or parks, multiple people dance together, which not only strengthens the body, but also increases the social range.
Tai Chi: Combination of rigidity and softness, can promote the smooth flow of qi and blood, and can improve the body’s immunity.
Swimming: Water sports, muscles and joints are not easy to injury, long-term swimming can avoid joint rigidity.
Dumbbells: Lifting dumbbells, appropriate strength exercise, can not only delay muscle atrophy, maintain its elasticity, but also increase the protection of muscles to each joint to relieve all kinds of pain.
Elastic band training: resistance training can strengthen the cardiopulmonary function of the elderly, increase muscle mass and strength, and improve physical function.
Gardening: Using plants, flowers to beautify spaces such as courtyards, roofs, balconies or interiors, exercising the body, beautifying the environment, and at the same time easily gaining a sense of accomplishment.
Yoga: Yoga is not only suitable for young people, but also for the elderly, helping the elderly to restore muscle mobility, elasticity and vitality.
Balance training
Standing balance: Keep your body upright, feet shoulder-width apart, arms flat on the side, one foot not moving, the other foot tucked into the same straight line, heel to toe, maintain balance and reduce shaking.
Balanced movement: Stand with your feet facing the wall. Stand with your hands crossed at the waist, legs slightly wider than your shoulders, one foot to the side of the body, while keeping your head and toes forward, do steps together, and walk left and right repeatedly.
Exercise considerations for the elderly
Eating is not possible to exercise immediately, it is recommended to exercise after 2 hours of eating;
For the elderly who are frail, limited in function or have chronic diseases, the initial training intensity should be low, the duration should not be too long, it is recommended to train with a family member;
Gradual, conservative training is more suitable for most older adults;
Do not drink ice drinks immediately after exercise, should not immediately take a bath, sleep;
Not fasting fitness, if a lot of physical strength is consumed, it will cause hypoglycemia and cause insufficient oxygen supply to the brain;
Dress appropriately to avoid colds, the flexibility of the elderly when exercising is worse than before, clothing should fit when fit, do not wear plastic or hard-soled shoes, laces are elastic and suitable, so as not to fall during exercise.
Post time: Jul-24-2023