Now the elderly are paying more and more attention to health preservation. Many older people are more active than young people. So what is the suitable exercise method for the elderly? Which aerobic exercise is most suitable for the elderly? Let's take a look together.
fitness exercise
elderly exercise method
1, walking: It is the most suitable exercise for the elderly, regular walking exercise can adjust the function of various organs and strengthen the muscles of the waist and legs.
2. Gymnastics: There are many methods, such as radio exercises, health exercises, and medical gymnastics.
3. Self-massage: general techniques include pushing, rubbing, kneading, pinching, pinching, tapping, holding, rubbing, etc., which can promote blood circulation and improve metabolic function.
4. Jogging: no more than 30 minutes at a time.
5. Taijiquan: suitable for the elderly and the frail, patients with hypertension and coronary heart disease.
6, Qigong, physical therapy. Exercise should be gradual, exercise intensity and amount should be appropriate. If you feel warm and sweaty during exercise, and feel relaxed and comfortable after exercise, the exercise is appropriate. Dizziness, chest tightness, heart palpitations during exercise, loss of appetite, poor sleep, and obvious fatigue after exercise indicate that the amount of exercise is too large and needs to be adjusted in time.
7. Chess, aerobics, fitness dance, Tai Chi, various chess activities, singing; dancing; exercises should be appropriate, regular and planned. Elderly people should do morning exercises. Pay attention to walking in the morning to promote the cerebellum after dinner. Walking after 1-2 hours will help digestion.
Regular exercise for the elderly helps to strengthen the body. The above exercise methods can be done frequently by the elderly. Let’s take a look at what are the most suitable aerobic exercises for the elderly?
What are the most suitable aerobic exercises for the elderly
The aerobic exercise
For the elderly, aerobic exercise should be the first choice. What is aerobic exercise can be simply understood as moderate-intensity physical activity. Strictly speaking, the heart rate during exercise reaches 70% to 75% of my maximum heart rate. Aerobic exercises suitable for the elderly include: jogging, brisk walking, swimming, dancing, mountain climbing, climbing stairs, cycling, and certain ball games. The characteristics of these items are that the time can be long or short, the intensity can be large or small, and the breathing is relatively uniform. Each person can flexibly master according to the physical condition at the time, and they can also talk with their partners during exercise. Mastering the appropriate intensity will not achieve the effect of exercise without physical fatigue, but excessive fatigue will have an adverse effect on the body.
But people must correctly grasp the amount of exercise and do moderate exercise. It can be grasped from the appearance, such as happy spirit, no obvious wheezing, fast heartbeat and other uncomfortable feelings after the activity; appetite has increased, and sleep has improved; blood pressure and pulse in the morning after the activity are relatively stable, obese people go through After a period of exercise, you can lose weight due to fat consumption.
It is normal for the elderly to recover within 24 hours after exercising, and the longest period should not exceed 2 to 3 hours. Elderly people generally can persist in 1 hour of physical activity every day, or take 5,000 to 6,000 steps to achieve the goal of fitness. Beginners should step by step, walking 3,000 steps a day, gradually increasing to 6,000 steps without feeling tired, climbing stairs from breathless to less breathless, and the heartbeat during exercise from significantly faster to not feeling fast, all can prove the effect of fitness.
To objectively evaluate the appropriate amount of exercise, it is generally recommended to evaluate the heart rate of healthy elderly people, using the formula of 170 minus age after exercise. For example, it is safer for a 60-year-old person to maintain his heart rate at around 110 beats per minute (170 minus 60) after exercise.
Summary: The above is the exercise method for the elderly introduced by the editor. Do you have a further understanding of the exercise method for the elderly? The aerobic exercises suitable for the elderly include: jogging, brisk walking, swimming, etc. Proper exercise can definitely reduce the occurrence of diseases and achieve the effect of strengthening the body.
For more exciting content, please pay attention:
WeChat public account: Yoga fitness slimming (long press to copy)
Get the latest professional yoga, fitness, and slimming knowledge
