People are getting older and older as time goes by, what kind of exercises can the elderly do?

The exercises that the elderly can do are walking, doing tai chi, exercising in the park, square dancing, and participating in some competitions for the elderly.

You can take a walk, you can practice tai chi, you can practice gymnastics, you can dance some square dances, you can also practice yoga, these movements are relatively simple and good for the body.

Walking, shuttlecock kicking, tai chi, square dancing, table tennis, badminton, these are some of the sports and activities that are suitable for seniors to do.

Due to the peculiarities of the body, the elderly are not able to do strenuous exercise. For the exercise method suitable for the health of the elderly, I personally think that it should be based on slow and low-intensity exercise. First of all, walking must be the most familiar way of exercise and health care for the elderly, and daily adherence can also enhance the regulation of various organ functions of the body and protect the normal function of the heart.

The fat percentage of the elderly who exercise with high compressive intensity for a long time is aging with age, and their energy literacy is relatively reduced. In addition, the role of the central nervous system slowly declines, and the ability of the heart and lungs to work decreases. This physiological shift makes older people unsuitable for high-resilience energy sports and long-term endurance exercises.

In the elderly with high tenacity exercise, the incidence of motor damage to the muscles, tendons, and bones and joints of the whole body is greatly increased. Long-term endurance exercise harms the heart function of the elderly and may even cause cardiovascular disease. Therefore, the elderly should pay special attention not to have to exercise for a long time.

Because of the reduction of physical function, the body's adaptability to exercise load is not as fast as when it was young, so in the process of exercise and fitness, it is not suitable to rush to achieve results, and the increase in exercise volume and compressive strength is not suitable to be too fast. The elderly should follow the standard of "from shallow to deep, perseverance", otherwise they are likely to be injured by accidents due to excessive exercise or compressive strength.

Tai Chi is also a kind of health exercise for the elderly at this stage, and regular training of Tai Chi can improve the flexibility of muscles and bones and joints throughout the body, and improve the balance ability of the elderly. Eventually, it can also carry out themed activities such as health exercises, which have a certain slowing effect on the aging of the human system. Daily perseverance to do a certain amount of health and fitness exercises, can make the body more and more physically and mentally healthy, moderate can also go to some spa health centers to do a dose of medicine, health acupuncture physiotherapy, space floating sleep and other recuperation assistance.

Finally, it should be noted that the elderly should appropriately adjust their health exercise methods according to their age and physical literacy.

Shaking bamboo, slow walking, tai chi, square dancing, swimming these sports are more suitable for the elderly, the elderly should choose good weather to go out to exercise, it is best to do warm-up exercises before exercising, pay attention to the combination of work and rest.

Health exercises for the elderly include bowling, tai chi, walking, yoga and five-step boxing, especially tai chi, which can make the body stronger for the elderly.

Geriatric health exercises generally include aerobics, singing, aerobics, square dancing and some stretching exercises. These are very effective for the health care of the elderly.

1. Long-distance running.

Running for a long time will wear out the joints, and the joint flexibility of middle-aged and elderly people will not be as high as that of young people, and the probability of joint damage is relatively high. And long-distance running, the exercise time is relatively long, the intensity is relatively large, and the pressure on the heart and lungs in this process is also relatively large.

2. Climb the mountain. Climbing a mountain requires going uphill and downhill, and the knee needs to bear a lot of pressure in the process, which is undoubtedly worse for the elderly who have osteoporosis and will aggravate the knee injury.

3. Sit-ups.

After getting older, the function of the lumbar spine will slowly decline, and many elderly people will also have low back pain, and sit-ups are a test of the strength of the individual's lumbar spine.

4. Go backwards.

Many elderly people like to walk backwards in the park or on the trail to exercise, and some even clap their hands as they walk. But after the age of 50, it is best not to go like this, because at this time, the balance and reflexes will deteriorate, and it is easy to wrestle.

5. Turn your head quickly.

Turning the head quickly can easily cause neck bone injury, and even cause bone misalignment symptoms, which is not good for the health of the elderly.

I think it should be a retreat. If you run regularly, swim, jump rope, do sit-ups, and do pull-ups, you will accelerate aging.

Long-term running will wear out the joints, long-distance running is more stressful on the heart and lungs, it is recommended not to exercise easily, climbing is not recommended, climbing the knees are under great pressure, not very friendly to the elderly, harmful to the body and other sports, no matter what exercise you do, you must be suitable for yourself, otherwise it is easy to cause harm to yourself.

People to the elderly should exercise. Exercising without rest every day, climbing, climbing stairs, throwing arms, lifting weights, etc., will accelerate aging.

Walking: For middle-aged and older people, walking is an activity that can be done anytime, anywhere. It is best to choose an environment with fresh air and quiet forests.

If you usually travel not far and have plenty of time, then walking as a car is also a good opportunity to exercise. Among the various athletic qualities of the human body, aerobic endurance is the easiest to fade, and the development of aerobic capacity should be given top priority. Aerobic exercise can not only exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase lung capacity, lower blood pressure, and even prevent diabetes, <>

Walked for an hour a day, strictly controlled the diet, and adhered to it for a year. I started swimming, which was also an hour a day, and I continued to swim for another year. Then I started to try mountain climbing and outdoor hiking, and I persisted for about two years, and then I thought that cycling was quite good, and jogging didn't sound like a lot of exercise, but it was still running.

No matter how slow you run, as long as you are running, the intensity of exercise is still relatively intense, and this must be true for people who do not exercise, including young people, let alone middle-aged and elderly people.

Bone spurs are chronic joint disease. Primary bone spurs are a manifestation of the body's gradual aging and degeneration. Secondary bone spurs are caused by trauma or other reasons that lead to the destruction of cartilage and changes in the structure of joints.

In addition, if you are not so old and do not have much damage to your body, such as about 50 years old, you can do some gym equipment training, which avoids unsafe factors outside, and there are many ways to choose. First of all, the elderly will inevitably encounter a decline in physical functions, such as a decline in cardiopulmonary endurance, a decrease in bone mass or even osteoporosis, a decline in muscle strength and endurance, a decline in the function of organs throughout the body, and so on. It is very important for middle-aged and elderly people to choose suitable exercise programs that can not only improve their health, but also not cause sports injuries due to excessive or improper exercise.

You can do some aerobic exercise, and it is best to maintain it for about half an hour a day.

Half an hour to an hour of walking or aerobic exercise every day is already a normal amount of exercise. It is not advisable to exercise for too long.

The elderly do not need high-intensity exercise, they need medium-length or low-intensity exercise, such as slow walking and climbing, tai chi, yoga, square dancing, this can be done.

Generally speaking, the time for the elderly to exercise is 1 2 times a day, about half an hour each time, and the total time of exercise in 1 day is not more than 2 hours.

Different ages have different functional states of various organs in the body, so the choice of exercise methods is also different. Generally speaking, young people have a better functional state, and it is suitable to choose some activities that can consume a lot of energy, strengthen muscles, improve endurance, agility and coordination, such as basketball, football, boxing, fighting, etc. For middle-aged people, the pressure of work and life is relatively large, and the physique is obviously not as good as that of the young period, there will be obesity, hypertension and other chronic diseases, the choice of sports on the one hand should be conducive to maintaining a good body shape, but also pay attention to improving the elasticity of muscles, balance of the body, coordination, etc., you can choose badminton, table tennis and other sports.

For the elderly, the functions of various organs of the body are deteriorating, not only the decline of cardiopulmonary function, the reduction of muscle strength, the loss of bone calcium, osteoporosis, heart disease, diabetes and other diseases are quietly coming, this period is best to choose less intense exercise, such as swimming, gateball, tai chi, ballroom dancing, etc. Because the elderly are prone to diseases such as cervical spondylosis, frozen shoulder, lumbar disc herniation, and knee arthritis, it is also necessary to do appropriate strength exercises, which can focus on muscle exercises in the shoulders and neck, lower back, and lower limbs. On the one hand, it can maintain the elasticity and strength of muscles, and can also reduce the loss of bone calcium and prevent the occurrence of diseases.

Here are some tips for exercising according to different ages:

In your twenties: You can exercise at any exercise intensity, and you can choose high-intensity aerobic exercises such as marathons and walking, as well as strength exercises such as weightlifting. Muscles are strengthened by strengthening exercises, and cardiorespiratory endurance exercises are used to increase blood transfusion and cardiorespiratory fitness.

In short, a 20-year-old can reserve "resources" for future physical health.

In your thirties: You should make some adjustments in the amount of exercise, and you can choose moderate-to-high-intensity aerobic exercises such as mountain climbing and jogging, as well as exercise methods such as strength exercises. Do some stretching exercises before and after exercise to prevent strain.

At this stage, the body loses muscle and gains weight fat, so you can choose outdoor jogging or treadmill to burn fat.

In your 40s, you should choose moderate-intensity activities, such as brisk walking, swimming, jogging, cycling, dancing, climbing, etc., which can strengthen joints and improve cardiopulmonary function. The rate of decline in muscle strength in middle-aged people after the age of 40 begins to accelerate, and studies have shown that the decline in muscle strength in middle-aged people between the ages of 45 and 49 reaches 22, but this is often overlooked.

Strength exercises start at this age. In addition, strength exercises can also help improve bone density and slow down the onset of osteoporosis.

In your fifties: Physical function declines rapidly after middle age, and exercise is a critical period to prevent aging decline and disease. Moderate aerobic exercise such as brisk walking, swimming, and cycling can be done while maintaining some muscle strength.

For women, exercise can reduce menopausal symptoms, add some flexibility exercises such as body stretching, or do some yoga exercises, which can maintain physical flexibility and reduce psychological stress.

In your sixties: Exercise should be aimed at improving the quality of life, preventing falls, and improving mental tolerance, which can benefit you for life. Do low- to moderate-intensity aerobic exercises, such as walking, ballroom dancing, yoga or swimming, while maintaining some muscle strength.

These are not intense exercises, but they can be energizing and socializing outside of fitness, which is a great way to keep seniors young.

Seventy-year-old: Middle-aged and elderly people must pay attention to safety when participating in fitness sports due to obvious decline in organ function. You can choose walking, jogging, tai chi, qigong, aerobics and other low-intensity aerobic exercises, and appropriately use small equipment such as rubber belts and your own weight to carry out some low-load, safe muscle strength exercises to improve the function of bones and joints.

Over 80 years old: The elderly should choose low-intensity exercise due to muscle atrophy and osteoporosis. You can choose a whole-body exercise program that can stretch and move the whole body, and the movements should be slow and rhythmic, such as walking, jogging, practicing tai chi, qigong, baduanjin, health massage, playing goalball, and doing more sunbathing.

The middle-aged and elderly must pay attention to grasp the "degree" when exercising, and there can be no chest tightness, palpitation, asthma and other conditions after exercise, and regularly do electrocardiogram and other examinations to ensure the health of the body.

Sports can be played together as long as there is no age limit.

What suits you is good.

As long as the body can withstand it, that is to say, in moderation.

What suits you is good.

Depending on the individual's physical condition, it is best to take it step by step.

Sports can be played together as long as there is no age limit.

As people age, the functions of the human body are gradually declining, there are many people who think that when they are older, they should not exercise more, which may damage the body, which is actually a wrong concept, the elderly carry out an appropriate amount of exercise, which is more conducive to physical health, we can observe the longevity of the elderly around them, they all have the habit of regular exercise, and according to relevant data, people who insist on exercising every day live longer than not exercising, so it is very necessary for the elderly to insist on exercising.

Proper exercise can strengthen the body's fitness. With the increase of age, the body's immunity is declining, it is easy to catch a cold, and regular exercise will improve the metabolism of the human body, making people more energetic, so many old people get up early every morning to exercise, improve the quality of the body, some people look very old, but still look very young, this is the result of liking exercise, but when exercising, we should also pay attention to ways and means, do not carry out some intense exercise, so it is easy to get injured.

Exercise is beneficial to the physical and mental health of the elderly, many elderly people live alone, prone to some psychological diseases, and exercise can relieve the body and mind, make people more cheerful and open-minded, in the process of exercising with other elderly people, it can also increase everyone's friendship and participate in the collective. A good mood will have a good life, many elderly people often feel lonely and empty, lack of the company of their children, and sports can make the life of the elderly more fulfilling.

Exercise increases the body's immune resistance to diseases. Immunity can effectively protect the body, with the increase of age, many elderly people are prone to high blood pressure and cancer, and some elderly joints gradually degenerate, in the process of exercise will increase the strength of muscles, maintain the activity of the whole body, make the body more strong and powerful, enhance the body's immunity, and better resist the external virus. In the process of exercising, it is important to maintain a moderate amount, and it should be gradual.