If the elderly want to live a long life, they need to maintain a certain amount of exercise, how sho

The body of the elderly is no longer suitable for the exercise of those young people, and they can choose to go to the park to do tai chi, square dance, take a walk and so on.

The elderly should choose their own more suitable exercise methods, such as jogging, square dancing, tai chi or swimming, and choose half an hour of jogging or jogging every morning, which can promote blood circulation in the body and make the body healthy.

Seniors should choose an exercise method that suits them, such as doing some yoga exercises, such as square dancing, such as tai chi.

Although these long-lived elderly people do not do much physical exercise throughout their lives, they participate in various kinds of labor on a daily basis, and labor is also a very effective way to exercise their bodies, and they can also maintain a positive and optimistic attitude.

In fact, the key to a person's longevity lies in their own mentality, a happy life, and physical exercise is actually a loss to the body from a certain point of view.

Because most of these elderly people are from rural areas, they do not have professional sports equipment for exercise. But they have worked hard for half their lives, and this is also a form of movement.

Longevity is determined by many factors, not entirely by physical exercise. Physical exercise or exercise is just one factor that affects the lifespan of a human being. There are many factors that affect longevity, but that doesn't mean you can live long at a certain point.

The long-lived elderly do not practice sports, but they live a regular life, and they can move their bodies with daily words and housework.

As long as the physical condition of the elderly allows, pay more attention to strengthening exercise, the health benefits of the body are multifaceted, whether it is to enhance the body's metabolic ability, strengthen weight control, reduce the risk of metabolic diseases caused by obesity, or for exercising cardiopulmonary function to reduce the risk of cardiovascular and cerebrovascular diseases; Whether it is to enhance bone metabolism, prevent osteoporosis, improve and maintain joint mobility; Whether it is to enhance body balance, maintain muscle strength, reduce the risk of falls, etc., reasonable exercise can benefit the elderly, and this health benefit is clear and safe, and it is worth maintaining all the time.

The first is to take it step by step. If you don't have the habit of exercising and want to increase your physical activity and exercise from now on, then going for a fast run at the beginning, or participating in some relatively strenuous exercise, is not the best choice for the elderly. With the growth of age, the various functions of the body will also decline, and in this case, a person who does not exercise much, if you want to exercise, the best way is to choose some small exercise to let yourself move first, even if it is the original sedentary for a long time, now consciously walk more, it is also a kind of progress, and through some more gentle exercises, let the body gradually adapt, and then gradually increase the amount of exercise, can better ensure the safety of exercise. It is especially important for the elderly to do sports at the beginning.

The second principle of exercise for the elderly is to have persistence. Although a single exercise will also bring some effects such as a temporary drop in blood sugar and blood pressure, if you want to get long-term health benefits, you should still do a good job of long-term adherence to exercise, no matter what kind of exercise method is used, you should do a good job of long-term persistence, although it may not be carried out every day, but generally speaking, it is necessary to insist on more than 4 days of exercise time a week, only in this way can it form a more lasting health impact on the body.

The third and most important principle of exercise for the elderly is to pay attention to the safety of exercise. Exercise itself is for health, and if unreasonable exercise leads to accidental physical injury, it really outweighs the loss. Therefore, for the elderly, in the choice of exercise methods, we must combine our own physical conditions, choose a reasonable exercise intensity and amount of exercise, and ensure the safety of exercise.

For example, patients with high blood pressure, if the blood pressure is not controlled below 150 100, it is not suitable to exercise, even if they exercise, they should also pay attention to try not to participate in sports that require sudden force, so as not to cause a sharp increase in blood pressure; For friends with diabetes problems, special attention should be paid to the risk of hypoglycemia that may be brought by exercise, as well as foot health injuries.

The elderly should formulate a scientific fitness plan according to their physical condition, and only with a moderate amount of exercise can they exercise.

For example, in the choice of exercise methods, try to focus on low- and medium-intensity aerobic exercises such as walking, tai chi, recreational swimming, fishing, and dancing; In terms of the choice of exercise time, try to choose around 4-5 pm, because at this time, blood pressure and heart beat are relatively good in the day; In terms of heart rate control, for patients over 70 years old with chronic diseases, it is recommended to control the heart rate at about 100 beats, not too fast.

For seniors over 70 years old, exercise is one thing, diet is also a very important aspect, recommended:

Control total calories, low calories help increase longevity. Pay attention to control the amount of food, do not eat too full at each meal, because the elderly body metabolism is relatively slow, if you eat too much, it will cause too many calories, resulting in increased body metabolism, which is not conducive to health, so it is recommended to use regular and quantitative meals, meals, reduce the intake of high-calorie food, etc. These all help in the control of heat.

For the food of three meals a day, try to distribute it reasonably.

Eat plenty of seasonal vegetables. What does that mean? It is best to eat more vegetables in season, such as in spring, you can eat more garlic sprouts, bean sprouts, spring sprouts, etc.; In summer, you can eat more tomatoes, cucumbers, loofahs, eggplants, etc.; In autumn, you can eat more peanuts, lotus roots, yams, taro, etc.; In winter, they eat cabbage, radish, etc.

The elderly should maintain health and longevity through exercise, and must do aerobic slow exercises, such as jogging, playing table tennis, doing some simple stretching movements, etc., and try not to do strenuous exercise, so as not to bring unnecessary harm to the body.

It is best for the elderly to choose Tai Chi, Qigong and gymnastics, which are not only the legendary health preservation techniques of our country, but also the fitness sports that combine medical treatment and sports. The World Health Organization calls walking the best exercise, and it has the reputation of "walking every day of the year, health and longevity".

Of course, exercise for the elderly is suitable for themselves, if their health is better. Aerobic exercise is better, if you are in poor health, do some tai chi, take a walk.

According to their physical condition, the elderly can choose the corresponding exercise to live a healthier and longer life. Good health. Just go outdoors and exercise.

You can get some sun and fresh air. If you are not in good physical condition, you can also do some indoor fitness activities indoors, such as arm stretching. Slapping and so on.

How to exercise for the elderly to live a longer and healthier life, I think there is no certain standard, but it also depends on the physical fitness of the individual, but to maintain an optimistic attitude to have a good mood, to do their own suitable sports, I think it is okay to maintain a reasonable diet.

Due to the age, the elderly have declined in all functions of the body's organs, so they can not do some strong exercises on weekdays, they can play tai chi at home, do radio gymnastics, walk appropriately every day, and if their physical conditions allow, they can dance square dances.

The elderly should exercise healthily, exercise reasonably, do not exercise excessively, and choose sports that are suitable for themselves, and can not participate in strenuous exercise, so as to ensure health and longevity.

Older people can go for a walk. Or do some slow exercises such as tai chi, which is not easy to harm the body and will make them live a longer and healthier life.

As the saying goes: "The mind is quiet, and the body is moving." "The structure and function of the elderly body still have the possibility of improving and improving, reasonable physical exercise, so that the body bears a certain exercise load, can strengthen bone and muscle metabolism, prevent muscle atrophy, enhance muscle strength; At the same time, it can increase the elasticity and toughness of bones and muscles, and delay the deterioration of motor function.

Consider factors such as personal physical fitness, hobbies, and exercise goals as much as possible, and choose sports that require too much speed and strength, and the changes caused by the body should not be too drastic. You can choose endurance items such as walking, jogging, aerobic gymnastics, ballroom dancing, cycling, swimming, etc., and you can also choose traditional health preservation methods in China, such as Tai Chi, Wufowl Opera, Yijin Jing, etc.

Generally speaking, do not engage in too strenuous exercise, but you need to reasonably control the amount of exercise, you can do some walking, slow walking and other exercises, on the other hand, you also need to adjust your mentality, which is also very necessary.

The elderly generally do some light exercise to live a long and healthy life, can walk slowly, or do tai chi. This is the best way to exercise because you are older and cannot do too strenuous exercise. You must pay attention to your health.

Quit smoking, drinking, and get a reasonable amount of sleep, which is the only way to do it. Healthy and long life.

If the elderly want to exercise health and longevity, then they must not exercise vigorously, but should exercise appropriately, such as running, tai chi, etc., so that exercise can have the effect of health and longevity, and the elderly must not exercise vigorously.

If the elderly want to exercise healthily and longevity, in general, it is okay to walk slowly, and do not do brisk walking and jogging, because their bones are relatively brittle and easy to be injured.

Compared with young people, the elderly are already degrading in terms of body functions, the bones are slowly loosening, the muscles are gradually atrophiing, and the strength is also declining. Therefore, under the condition that the elderly meet the requirements of exercise, it is best to exercise more to improve the operation of our physical functions, so as to enhance physical fitness.

How can the elderly exercise to live a longer and healthier life, the general exercise of the elderly is to do some radio gymnastics, you can also go to dance, you can also take a walk, but the elderly must not eat too much before exercising, and the elderly should pay special attention to the diet. If the diet is not well mastered, it is more difficult for you to exercise, and it is also particularly harmful to the elderly, especially the metabolism of the elderly is also relatively slow, if once the metabolism has slowed down, your exercise will be uncontrollable, so you must pay attention to these details, and the elderly often have dizziness symptoms, so you must not do strenuous exercise, only do light exercise, and you can't eat too much dinner every day, After eating, go out for a casual walk, and only exercise for about an hour and a half a day at most.

The elderly should exercise slowly, not intense exercise, otherwise it is not good for cardiovascular and cerebrovascular health, should be based on their own physique, step by step, slowly exercise, within their own ability, according to their own physical condition slowly exercise, so as to live a healthier and longer life.

The elderly should choose a safe way of exercise according to their own physical strength and physical condition, personal preferences, habits and needs in order to live a long and healthy life.

It can prevent colds, prevent cardiovascular and cerebrovascular diseases, promote the body's metabolism, and prevent obesity. To be controlled by time, do not exceed an hour per activity.

It can promote the body's metabolism, improve the body's immunity, prevent colds, and protect the heart. Be sure to grasp the time of exercise and try to control it to half an hour.

In life, exercise is rarely associated with older people. It feels like it's a young person's business. The elderly can only take good care of the elderly.

In fact, this perception is wrong. People should participate in exercise in the prime of life. As long as they exercise properly, their physique will gradually improve, which will lead to better disease prevention.

They should choose sports that are suitable for them so as not to harm their health. Recommend 7 exercises for the fitness of the elderly, so what are the exercises suitable for the elderly.

Tai Chi, Tai Chi is an elegant relaxing exercise that not only strengthens the body. The traditional Han boxing method, which is gentle, slow, light and flexible, is a relatively mild exercise that is very suitable for the elderly. Tai Chi movements are slow and gentle, no need for strenuous exercise, osteoporosis in the elderly.

Brisk running or other strenuous exercise is not suitable for older people and can easily cause fractures. It was perfect to play in the living room, balcony, park. Jogging, also known as fitness running, is a great form of exercise.

Jogging is more suitable for older people as compared to fast running. The elderly consume energy when jogging, promote blood circulation, and help prevent cardiovascular and cerebrovascular diseases, fatty liver, etc. But while exercising, you should also pay attention to your own situation, do not have any discomfort, and avoid accidents.

It shouldn't be too long, only half an hour.

Square dancing square dancing is no stranger to the elderly. It is a must-have exercise for middle-aged and elderly people, and it is very popular. Middle-aged and elderly male friends can dance this very lively dance.

Many elderly people get together, which is good for physical and mental health. Similarly, older people can meet more friends and don't feel lonely. Everyone will feel very happy when they talk and exercise together, so the elderly will also be very happy and healthy during exercise.

It can also make the elderly love ** and rekindle their enthusiasm for life. Practicing gymnastics is easier and slower, making it ideal for older people. Simple movements can work every joint of the body.

It is these simple and effective movements that can move the muscles and bones, and can do special gymnastics for the elderly, specially tailored for the elderly. Therefore, older people may wish to do gymnastics in the early morning sun as there are many benefits.

Walking for the elderly who are not in good physical condition, strenuous exercise is not suitable to do, it is best to walk, take a walk in the park, and do some simple actions when walking: swing your hands back and forth, shake your legs, relax your body, and achieve the purpose of exercise. Ball gamesBall games suitable for the elderly include fitness ball, table tennis, badminton, tennis, billiards, gateball, golf, etc., which can be selected according to personal interests and hobbies.

Swimming is a full-body exercise suitable for middle-aged and elderly people. Do a full body examination before swimming (people with severe cardiopulmonary diseases and infectious diseases should not swim). Safety precautions should be taken in advance when swimming.

It is good for your health to control the amount of exercise, stick to moderate swimming according to your own feeling state, reduce belly fat, and maintain a well-proportioned body shape.