How do seniors exercise and how do seniors exercise?

Five principles of physical activity for seniors.

1. Focus on choosing sports that are conducive to cardiovascular and cerebrovascular health, such as jogging, walking, etc. Each exercise lasts about 30 to 60 minutes, 3 to 5 times a week, and should not be too vigorous. People who are older or have poor physical fitness can appropriately reduce the duration and intensity of exercise.

Second, the elderly should still pay attention to weight training. Weight training can slow down bone loss, prevent muscle atrophy, and maintain organ function. The elderly should choose light and safe weight training, such as lifting small sandbags, holding small barbells, pulling light springs, etc., and do not exercise too long each time.

3. Attention must be paid to maintaining the "balance" of physical exercise. The "balance" of physical exercise should include muscle stretching, weight training, elasticity training and cardiovascular exercise, depending on the individual's situation.

Fourth, the elderly and people with weak constitution should also participate in a moderate amount of physical exercise, because sedentary life is more harmful to the body. Such elderly people should choose a small range of exercise that is suitable for their body, such as slow walking instead of running or aerobics.

Fifth, it is necessary to pay attention to the psychological factors related to exercise. Due to the weak physique and poor physical fitness of the elderly, many people will be afraid of difficulties when exercising, which will greatly reduce the effect of exercise. Therefore, the elderly should have the right mindset when exercising:

Only by insisting on exercising can it play a role in strengthening the body.

Avoid strenuous exercise, of course, this also varies from person to person, choose exercises that are suitable for your body to bear the intensity, jogging is not recommended (it has a great impact on the knees, it is easy to wear and tear the knees), you can do some yoga in moderation, tai chi (it is very suitable for people of all ages to exercise), walking, square dancing (don't disturb the people), breathing exercises (exercising lung capacity is very good, can enhance the resistance to colds and other respiratory diseases), etc.

If you have inconvenient legs and feet, you can choose to climb the stairs up (joint effusion has the effect of lubricating the knees during the climb and is beneficial to the joints), but be careful not to go down the stairs, which has a great impact on the joints.

For the elderly, movement and stillness are not contradictory at all, and the best way is to combine movement and static.

As long as the physical strength is acceptable and there is no contraindication to exercise, exercise should be the mainstay, and more exercise can speed up the metabolism and assist in lowering blood pressure, blood lipids and blood sugar; It can improve cardiopulmonary function, speed up blood circulation throughout the body, and reduce the chance of cardiovascular and cerebrovascular diseases; Proper exercise can also increase bone density, improve muscle strength, prevent osteoporosis, and prevent falls.

At the same time, we should also pay attention to stillness, not standing still or sitting and lying down for a long time, but should be calm, face everything with a peaceful and optimistic attitude, and do not be disturbed by bad emotions. If you are overly fearful, anxious or worried, it will affect gastrointestinal health, blood pressure and heart rate, and even cause acute cardiovascular and cerebrovascular accidents.

To sum up, as long as the elderly are physically allowed, they should exercise more, and the most important thing is to be physically and mentally calm.

The cardiopulmonary function and exercise ability of the elderly have declined to varying degrees, and the exercise exercises suitable for the elderly are generally aerobic exercise, jogging, swimming, tai chi, etc.

1.Jogging: Jogging can enhance the heart's pumping ability and lung respiratory function, improve blood circulation, reduce blood lipids, blood pressure, blood sugar, and sufficient exercise can promote the brain to secrete dopamine and other neurotransmitters that are beneficial to people.

2.Swimming: Swimming is a systemic aerobic activity that enhances systemic blood circulation, lowers blood pressure, blood lipids, blood sugar, and reduces the risk of stroke.

And for patients with hip and knee arthritis or after joint surgery, it can provide a training method to decompress.

3.Tai Chi: When exercising Tai Chi, abdominal breathing should be used to exercise the diaphragm and abdominal muscles, which can enhance the breathing function. Slow movements enhance limb control and improve motor function and muscular endurance.

It is recommended that the elderly should exercise under the guidance of a doctor, do what they can, and carry out exercise safely to avoid accidents.

The elderly have a weak physique, and appropriate exercise can increase the immunity and resistance of the elderly.

Tai Chi and square dancing.

At the same time, it is necessary to take it step by step and persevere.

For older people, resting and moderate exercise are very important. Resting can help older adults regain their energy and boost their immunity, while moderate exercise can help older adults maintain physical and mental health.

When exercising for the elderly, the appropriate exercise method should be selected according to the physical condition and health of the elderly. Elderly people can choose some light exercises, such as walking, jogging, tai chi, yoga, etc. These exercises can help the elderly to exercise, improve cardiopulmonary function and blood circulation, help prevent and alleviate some chronic diseases in Kochi.

In addition, the elderly can also do some light strength training, such as lifting weights, slow squats, push-ups, etc. These exercises can help older adults build muscle strength and bone density, helping to prevent and alleviate diseases related to the musculoskeletal system.

It should be noted that the elderly should pay attention to protect themselves when exercising, and do not exercise excessively or do high-intensity exercise to avoid physical injury. In addition, the elderly should warm up properly before exercising, and also perform proper relaxation and stretching after exercise.

To sum up, the elderly should not be completely resting or exercising, but should choose the appropriate exercise mode and intensity under the guidance of a doctor or professional, and pay attention to reasonable diet and rest to maintain physical and mental health.

For older people, resting and exercising are very important. Resting can help the elderly relieve fatigue, restore physical strength, and promote the early recovery and adjustment of physical functions. Moderate exercise can help the elderly maintain muscle strength, maintain body flexibility, improve cardiopulmonary function, prevent a variety of diseases, and delay the decline of physical function.

Specifically, the elderly can choose some low-intensity, low-impact exercises, such as walking, tai chi, yoga, light dance, etc., which can not only play a role in exercising, but also promote the emotional and social life of the elderly, and enhance the quality of life and happiness of the elderly. However, the elderly need to pay attention to the appropriate amount and safety when exercising, and avoid excessive exercise, excessive fatigue, injuries and other situations.

In addition, when the elderly are recuperating, they should maintain sufficient sleep time, eat a healthy diet, be mentally happy, and avoid sitting and standing for a long time, which are conducive to the health and health of the elderly.

To sum up, for the elderly, rest and exercise are very important, the elderly can choose their own physical condition and health conditions, the way to exercise and rest the way to stay, so as to maintain health and delay aging.

In this special stage of mu shortage, if you want to ensure good health and have a good body, I think the following requirements should be achieved! 1. First of all, drink enough water every day. As you age, your basal metabolic rate will also decrease, so drinking water can increase your basal metabolism, so you must drink enough water every day to ensure your body's consumption.

2. Then you have to eat a fruit every day. The nutrients of fruits are incomparable with other foods, especially it is best to eat fruits with low calories and fruits with low sugar content, which is good for the body.

3. The second is to exercise every day. In fact, not every day you have to exercise, the next day exercise is more suitable, anyway, you can't let yourself slack down, and it is good for the body to move your muscles and bones.

4. Then we should pay attention to the lightness of the diet. Foods that are too greasy will only increase the risk of illness, so it is recommended to eat lightly and cook dishes more often by steaming and boiling.

5. Then it's about avoiding too many snacks. There are many additives in snacks, and it is easy to cause sugar accumulation in the body, which will only lead to obesity and cause various diseases. The way of exercise must be chosen according to your own conditions.

Exercise should be done within your strength, do not do strenuous exercise, and exceed the load of the body, which is easy to hurt your own muscles and joints.

Exercise should be carried out at your own pace, so that your physical strength will not be easily wasted, and you should also pay attention to drinking water during exercise, so as not to let the body lose too much water, resulting in electrolyte imbalance due to lack of water in the body.

Before exercising, it is also necessary to do a good warm-up exercise to activate the stiff muscles of the body, so as not to cause muscle strain, contusion or fracture risk in the subsequent exercise.