Exercise can prolong life, what exercises should the elderly do every day?

Seniors can choose to do tai chi, walk, swim, play badminton, and play football, all of which are very good for seniors.

You can walk slowly, do tai chi, do resistance exercises, standing yoga, square dancing, these exercises are very suitable for seniors.

For example, swimming, tai chi, yoga, proper walking, proper cycling, these are all good.

When the elderly exercise, they should choose to exercise according to their physical health, and do not exercise blindly. It is necessary to take it step by step and combine work and rest. It is best for the elderly to travel in a group when exercising to avoid accidents.

The elderly are suitable for walking, dancing the slow rhythm of the square dance, one is good for fitness, the other can also seek happiness, can walk, try to climb the mountain, walking trails are very good sports. Sometimes a fall can lead to a fracture of the femoral neck or an intertrochanteric fracture or other fractures. Therefore, in the process of exercising, you must pay attention to do a good warm-up exercise, and do not engage in too strenuous exercise.

<> the most suitable exercise for the elderly is walking, brisk walking. As the saying goes, if you take a hundred steps after a meal, you will live to ninety-nine. Brisk walking can promote blood circulation, improve gastrointestinal function, delay the aging of internal organs, and prevent the occurrence of Alzheimer's disease.

Slows down the decline in exercise capacity caused by aging; Optimize changes in body composition due to aging; Promote mental and cognitive well-being; control of chronic diseases; reduce the risk of physical disability; Extended life. According to your physique, choose some sports, Tai Chi, Baduanjin. Walk slowly, but don't go too fast, grasp the time, measure your body, and don't have to compare.

Take a break when you are tired, and the strong Giant Fierce Games will collapse your body.

The old man should look at how old he is, the old man from 60 to 70 years old is suitable for dancing square dance, and there are other dances suitable for himself, the old man who is 70 years old should choose to take a walk, do simple aerobics, maintenance-oriented, in short, do what he can, he likes to be happy, and he is generally suitable for some gentle, self-cultivation projects. Nowadays, generally speaking, some fitness facilities installed in many parks are more suitable for the elderly. Others such as walking, tai chi, dancing, and can also be taken by the family to climb some low mountains, parks, etc.

The elderly should pay attention to choosing sports items that are suitable for their own conditions when exercising.

Because more exercise can make the body healthier, alleviate the aging of various organs and blood vessels in the body, and make the mental state of the elderly better.

Do tai chi. This gentle exercise is perfect for middle-aged and elderly people, moving every part of the body without being too intense.

In the morning and evening, middle-aged and elderly people dance square dances or go to tai chi. It's especially good for the body.

You can do eye exercises, you can do aerobic exercises, and you can also dance the old people in the square, all of which can achieve the effect of prolonging life.

Do Tai Chi. Tai Chi can promote blood circulation throughout the body, and it can also increase the flexibility of the body, so as to achieve the purpose of longevity.

You should do some tai chi, or you can choose some martial arts, or you can do more square dancing, or you can jog or race walk.

As a middle-aged and elderly person, you can square dance with friends after dinner or have dinner at night, and you can take a walk and do some bouncing exercises in the morning to make yourself healthier and healthier.

We often say that "life lies in exercise", there are a large number of examples to prove that exercise is very beneficial to our human health, and people who exercise regularly tend to live longer, mainly because we will mobilize various organs of the body when exercising, thereby promoting metabolism in all aspects of the body, and can also prevent some cardiovascular diseases. The most important thing is that regular exercise can also improve our body's immunity and resistance, and reduce the invasion of various diseases, so exercise is conducive to longevity. For the elderly, exercise is even more important, because the elderly have poor body resistance, and regular exercise can not only improve immunity, but also help prevent Alzheimer's disease.

However, it is worth noting that not all sports are suitable for the elderly, and some sports that require a lot of physical effort and are more likely to get tired are not suitable for the elderly. In my opinion, the following exercises are very suitable for seniors.

1. Take a walk. Walking is an exercise that requires neither skill nor special tools, and it can be done anytime and anywhere by the elderly. For the elderly, it is necessary to develop a good habit of going to bed early and getting up early, and find a place with a better environment and fresh air every morning before or after meals for a half-hour to one-hour walk, which can not only play a role in eliminating food, but also breathe fresh air and exercise the body.

Regular walking is also beneficial in preventing various diseases of old age.

2. Square dance. In recent years, square dancing has become more and more popular, and there are square dancers in basically every community or park. However, the scope of application of square dancing is relatively small, and it is suitable for some elderly people who are more flexible.

Square dancing for the elderly is very beneficial, square dancing can not only improve the coordination of all parts of the body, but also make the whole body cells get exercise, and often square dance can also make more friends, cultivate a positive and optimistic attitude.

3. Play Tai Chi. Tai Chi is a traditional fitness exercise in China, which is very suitable for the elderly to exercise. Moreover, the movements of Tai Chi are soft, rigid and soft, and every move and style fully embodies the wisdom of the ancients, which can fully exercise muscles and prevent various diseases.

In short, as an elderly person, we should pay special attention to our body, develop good living habits, and improve our resistance by insisting on exercise to prevent the occurrence of various diseases.

For example, tai chi, square dancing, jogging yoga and skipping rope, I think these are more suitable for the elderly.

Tai Chi, walking, running, jogging, race walking, etc., are all very suitable for seniors.

I think the elderly can go jogging, because jogging not only exercises the muscles and bones of the whole body, but also strengthens the heart and lungs.

I think the elderly can go to play table tennis, this kind of exercise can move the muscles and bones of the whole body, and it is also safe to play table tennis.

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.

Exercises suitable for the elderly, such as tai chi, mountain climbing, jogging, and square dancing. Five fowl plays. Playing table tennis and badminton, these are very suitable for seniors.

There are jogging, walking, swimming, tai chi, square dancing, aerobics, these exercises are not intense, but they can improve the immunity of the elderly.

Walking, tai chi, etc. Because walking can strengthen the body, and the amount of exercise is not large, it is very suitable for the elderly; Tai Chi is broad and profound, with slow movements, and is also very suitable for the elderly.

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.

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.