How can middle aged and elderly people exercise more scientifically?

Do more stretching exercises and aerobics, such as Tai Chi, Baduanjin, Wufowl Opera, Square Dance, Radio Gymnastics, etc., and rest if you feel a little tired.

Middle-aged and elderly people may be suitable for some more gentle exercises, such as playing Tai Chi, dancing square dance, chatting with middle-aged and elderly people, and playing chess is more happy, such exercise is better.

You don't need to exercise a lot, go to bed early and wake up early, take frequent walks, trots, walk the dog, etc.

Middle-aged and elderly people should adhere to the principle of a small number of times to exercise, because after all, the physique of middle-aged and elderly people is not very good, so if you do a lot of exercise, it will affect your health.

The elderly should first understand their physical condition, some sports and movements are not suitable for themselves, to exercise moderately, do not excessively, it will damage the physical condition.

Exercise appropriately for your own physical condition, not blind exercise, exercise without moderation, and make an exercise plan based on your own physical condition.

Just exercise reasonably, don't not exercise, but don't exercise too vigorously, it is easy to injure yourself by mistake.

Middle-aged and elderly people should learn exercise methods from doctors, who can understand the physique of different people and propose exercises that are beneficial to the body according to their physique.

Middle-aged and elderly people should choose the appropriate exercise method according to their physical condition, and should not pursue the amount of exercise excessively.

Older people should have their own way of exercising. For example, square dancing, tai chi, these not too radical movements can be tried as long as you like. Even if you go for a walk in the park every day, it's good. In short, the most taboo is laziness and immobility.

When you are fine, you often do small exercises that are beneficial to your body. You don't have to go out to do this at home, and you can pat your whole body with your hands to promote blood circulation. In addition, stretching the tendons when you have nothing to do can improve the flexibility of the body, and if you don't do it well at the beginning, you can do what you can, and gradually meet the requirements.

You can stand on the rooftop and watch the sunrise every morning and enjoy the warmth of the sun. At noon, you can drink tea and chat with a few old friends in the shade of the tree, talk about the past of life and feel the enlightenment! When dusk comes, I can walk on the path at the entrance of the village, admiring the abundant fruits on both sides and expressing my feelings at the same time.

When you enter the old age, I hope that everything is still simple. Get up in the morning and go to the park to do tai chi exercise to exercise the elderly body, come back to live in our comfortable and warm home, lie on the massage chair, and enjoy the warm time. My wife was watering the flowers and reading the newspaper, and I was cooking a simple meal in the kitchen.

May all be well!

I think that when people reach old age, if they are not sick, they should not be still, and they should exercise appropriately according to their own physical condition, and it is best to persist for a long time.

Human life lies in sports, which is a healthy common sense, no matter what age you are in, you can't do without sports. Because the human body can work and exercise normally through the movement of various organs, for example, if you have a large amount of activity, you will feel hungry, this is because of your exercise, the function of the gastrointestinal tract through digestion, the food is converted into energy and transported to the various organs of the body, through exercise, the various organs of the body have been replenished with energy. Regular and proper exercise is important for the health of the body.

Therefore, although people still need to exercise when they reach old age, they should choose the exercise method that suits them according to the specific physical condition of each elderly person.

Walking is less damaging to the knees, and can also exercise cardiopulmonary function, which is very suitable for the elderly, and the physical strength and endurance are also good.

Don't ignore Tai Chi and take your time. If you finish the storage rack according to the regulations, you can feel that he is very tired in this place!

Tai Chi is especially suitable for sports, industrial sports or mental state sports. There are a number of ways to patch this kind of internal and external patching. Tai Chi is a whole-body movement in which the appearance (posture), the actual meaning (in the subconscious), and the vapor (breathing) are closely linked, rather than the very easy movement of the arms and feet.

On the one hand, you can train the muscles of the whole body, release the pressure of the muscles of the whole body, promote blood circulation, and speed up metabolism; On the other hand, you can carry out physical and mental health massage training according to your breathing and posture to achieve the goal of improving your physical and mental health. Long-term practice of Tai Chi has a certain buffering effect on various chronic diseases such as neurasthenia, high blood pressure, heart disease, poor digestion, rheumatoid arthritis, and diabetes.

Tai Chi is a quiet method of exercise and movement** that can reduce muscle tension in the central nervous system and regulate mood. In the whole process of boxing practice, concentration must be decentralized, and the human internal organs of the person, the human brain, the eyes and the hands must cooperate with each other. As a result, boxing practice can improve the sensitivity of the nervous system, improving the flexibility and flexibility of every human bone and bone joint.

The practice of Tai Chi is not easily subject to the limitations of the venue. You can practice in the park, in the garden downstairs, and in your home. Easy to use, low tensile strength, slower speed, and more very easy to persevere.

The choice of which exercise also corresponds to the physical literacy of middle-aged and elderly people. This kind of middle-aged and elderly people with weak body, less body fat, weak muscle momentum and poor physical strength usually have not very strong internal organs. In the case of exercise, it is best to slowly improve physical strength, such as walking, brisk walking, jogging, etc., to gradually improve the muscle dynamics, persistence and flexibility of the whole body, and then carry out muscle exercises.

According to your age, physical condition and choose the exercise method that suits you, so choose exercises with low intensity, small amount of exercise, and small amplitude, such as tai chi, walking, brisk walking, and square dancing.

You can choose aerobic exercise, you can do tai chi, jump square, you can swim, you can jump aerobics, you can jump rope, you can run, you should pay attention to the intensity of training, and you can prevent fractures.

The elderly should formulate a reasonable plan according to their physical condition in order to find a suitable way to exercise and exercise effectively.

Introduction: Due to the reduced elasticity of ligaments and the degeneration of tendons, the range of motion of the joints will be limited to a certain extent, and the flexibility will be reduced. These reasons also determine that the elderly can only exercise moderately in terms of physical fitness exercise.

On the other hand, if the elderly want to get rid of illness and strengthen their bodies and prolong their lives, they can only insist on moderate exercise.

No matter how busy you are, you can squeeze in 15-30 minutes of exercise every morning, and if the morning is too tight, you can wake up 15 minutes early. Sleeping less than these 15 minutes is good for your health, but sticking to 15 minutes of morning exercise every day can be very good for your health. This 15-30 minute workout in the morning is best done outdoors in a place with a lot of trees and good air.

Generally speaking, the content of exercise can include walking, jogging, boxing, exercises, and your favorite ball games, martial arts and other activities.

To do some small physical exercises, in physical sports, the traditional martial arts high pile horse step is very suitable for the elderly, standing high pile horse step, the force is less, the legs are slightly bent. It is very easy to stand for 10 minutes, as long as the body sweats slightly, the body's internal qi and blood will circulate, and the circulation is more, the qi and blood can reach the whole body, basically there will be no dizziness, and the hands and feet will be more sharp than their peers, will not be clumsy, and can maintain a certain amount of physical strength.

The continuous exercise time should not be too long, the intensity should not be too high, the amplitude should not be too large, the speed should not be too fast, and the middle should also pay attention to appropriate rest. Practice has proven that a small amount of exercise can move muscles and bones and prolong life. However, too much exercise and too long time will cause accidental injuries to the body of the elderly.

If the amount of exercise is too small, insufficient exercise will not achieve the effect of fitness exercise, and even cause certain harm to the body of the elderly. In a word, if you have passed, you will be lost, and if you are quiet, you will be wasted, and the combination of movement and static is the scientific way of exercise, and only in this way can you achieve the purpose of curing diseases, strengthening the body, delaying aging, and living a long and healthy life.

To formulate strict exercise, you must stick to the amount of exercise every day, including minutes to minutes to minutes. Aerobic exercise, such as tai chi, or swimming.

To make a strict exercise plan, you should stick to the amount of exercise every day, which should include about 20 minutes to 40 minutes to 40 minutes, and you can choose aerobic exercise, such as tai chi, you can choose swimming.

Exercise can be done by walking, climbing, swimming, doing sit-ups and jogging.

A scientific and effective exercise plan should be developed, and the principles of exercise should be emphasized, and efforts should be made to become stronger. You should also do some warm-up exercises and don't do some gravity work.

In normal times, you must exercise moderately, you should choose some soothing exercises, and do not exercise too much, otherwise it will hurt the body.