Middle aged and elderly people are not flexible, what actions should they do?

In the morning, you can move your limbs more, stretch your fingers, massage and rub, stretch, press your legs, you can go out for a walk more, go to the park to do fitness equipment, lift your legs, and stretch your arms.

Action 1: Connect the upper potential, open your feet, lift your palms slightly, separate from the middle of the lower abdomen to both sides of the waist, and at the same time, rotate your palms inward, bend your wrists and pinch them tightly into a pair of "ape handles". Action 2:

Stand on your heels, lift your hands up to your ribs first, shrug your shoulders once, and close your abdomen and anus; Then, lower your hands to your waist and relax your shoulders. Pick up the momentum, shrug your shoulders back twice, shrug forward three times, and finally straighten your shoulders slightly. Note: When the shoulders are shaking, the hands should also rise and fall slightly, and attach them to the chest.

Action 3: Pick up the potential, put your hands down in front of your lower abdomen, palms down, ten fingers opposite, draw a circle inward and lift it up, showing the "ape handle". Then, turn your head to the left as far as you can; Keep your eyes on the left side of your body.

Then, turn to the right again, turn your head to the right as far as you can, and follow your head movements, looking at the right back of your body. Action 4: Turn the head straight, sink the shoulders, loosen the abdomen and drop the anus, and the heels hit the ground; The "ape handle" is changed into a palm, with the palm facing downwards and placed on the lower abdomen; Look ahead.

Actions 5 to 8: Same as Actions 1 to 4, but in opposite directions.

First: You can do stretching exercises to soothe muscles and bones, and pull the tendons. Second: You can play Tai Chi, Baduanjin, self-cultivation, and relatively small exercises.

Tai Chi is good for the rest of the brain; Secondly, it helps to delay the decline of muscle strength and maintain and improve the flexibility of joint movement. A set of Tai Chi also requires physical strength, which is still very good for the elderly. For middle-aged and elderly people with slightly poor physique, strenuous exercise can not be tolerated, then go for a walk, a walk 1-2 hours after meals will help digestion, take a walk in the park or on the side of the road, shake your hands and shake your legs when walking, you can also achieve a state of relaxation of the body.

Nowadays, many countries have seen an aging population, and people can be divided into several periods from birth to death, which can be judged to be infancy, childhood, youth and old age. However, population aging means that the elderly population accounts for a large proportion of the population, once people enter the old ageThere will be frequent physical incoordination and stiffness of the limbs, and here are some ways to improve it, such as walking and square dancing.

There will be many elderly people around us who have physical incoordination and stiff limbs, this is because the human body enters a certain ageThe various organs of the body have slowly failed, and the body has lost its original vitalityThey are not as good as they were when they were younger, and as they age, their coordination and flexibility deteriorate. This is a normal physiological phenomenon that everyone experiences.

In order to improve this phenomenon, I have summarized several methods, first of all, the elderly can take a walk often, go to the park or square outside, breathe the fresh air outside, and exercise their leg strength, because the bones of the elderly are no longer as relaxed and energetic as young people, so walking is also conducive to strengthening the leg muscles of the body. The second is that you can go to square dance, now when we go to the park to play, we will see a large group of people dancing square dance, most of them are which uncles and aunts, among them, there are also people who lead the dance, a large group of people below are learning, which is not a difficult action, many elderly people in order to exercise their physical coordination, they actively learn to dance square dance every day.

Finally, the elderly can also talk to friends and communicate with others every day, because the human body will stimulate the vitality of the brain when communicating, and regular use of the brain can maintain the flexibility of the brain and can prevent the phenomenon of Alzheimer's disease, which can also exercise the thinking ability of the elderly, which is conducive to improving the situation of physical incoordination and stiffness of limbs.

Usually, the elderly are prone to stiffness and uncoordinated limbs when they are older, so usually the old people can do more squatting steps, or shake their heads and twist their waists. You can also get up in the morning to practice Tai Chi or take a walk and square dance in the evening to promote good health.

The elderly can do some moderate leg stretching and chest expansion exercises at the gym equipment in the park. Slowly move your muscles and bones to maintain your balance and improve your body's incoordination.

Elderly people must exercise more, but they should also do what they can according to their physical condition, you can try to take a walk after meals, jog in the morning, do tai chi, do tai chi in community fitness places, and dance square dances, but you must do what you can.

Tired after walking a few steps? Can't climb two floors of stairs? Calves are getting weaker, sore, and more painful? Legs and feet are always tired, cold and numb? When it's cold, your knees hurt? Why is this leg old?

1. Physiological decline.

With the increase of age, the body's bone calcium content decreases at a rate of 1%-5% per year after middle age, and a large amount of bone calcium is lost, resulting in a decrease in bone density.

Muscles are declining at a rate of 1% to 2% per year, resulting in a significant decrease in lower limb muscle strength and joint stability. These can lead to immobility and fatigue in the legs and feet.

2. Disease **.

Three highs, osteoporosis, varicose veins, arteriosclerosis of the lower limbs or joint diseases, etc., will affect the blood supply to the muscles of the lower limbs and affect the normal activities of the muscles.

3. In the daily diet, it is advisable to eat more foods rich in protein, calcium and vitamin D, such as milk, yogurt, soy milk, tofu, kelp, fungus, small fish and shrimp, various nuts, fresh vegetables, etc., and avoid excessive consumption of meat and fried foods.

4. Have adequate nutrition.

Modern medicine has found that the crux of joint pain is that with age, the body's ability to synthesize bone glia declines, and the cartilage gradually wears out, roughs, and thins, resulting in joint pain. Maintain joints, supplement the nutrients needed by joints, and there are many nutrients that joints like:

Calcium, magnesium, vitamin D, glucosamine ......Calcium is essential for the structure and function of bone cells, which promotes bone growth and prevents osteoporosis.

Appropriate exercises such as spreading, foot soaking, massage.