Low energy exercise for middle-aged and elderly people

Low energy exercise for middle-aged and elderly people

When middle-aged and elderly people participate in physical exercise, because each person’s physique is very different, the working and living environment is different, so the movement of middle-aged and older people will also vary from person to person.

The physical fitness of the elderly has generally declined, often “there is more than enough power.”

Sports can work out, but it can also hurt.

To participate in sports, you must master scientific methods, both to understand the nature of sports and to suit your own abilities.

  In general, it is advisable to exercise for 30 minutes each time.

In the four seasons of the year, the summer is hot, the exercise schedule is shorter; the winter is cold, and each exercise time should be longer.

Middle-aged and elderly people are best to go to the high-rise forests, walk in the fresh air, jog, play, do exercises, practice, dance swords, punch, dance, sing, etc.

  Middle-aged and elderly people should be gradual, not eager to seek success and blind exercise.

Before taking part in physical exercise, it is best to do a comprehensive physical examination, step on your physical condition and arrange your exercise program and exercise intensity.

The middle-aged and elderly people must be persistent, and should not be rushed to the top.

It is not advisable to choose too many projects, even if there is only one or two, as long as they persist for a long time, they will benefit endlessly.

The elderly can not be too vigorous and overworked.

Should try to avoid a large number of muscle groups in the body at the same time fast movement, to prevent breathing too fast, a lot of perspiration.

Because excessive plasma movement can lead to insufficient blood supply to the heart, brain, digestive system, and urine system, and due to excessive ventilation of the lungs, the body is not fully oxidized, causing tissue hypoxia, which is good for health and may even cause cardiovascular and cerebrovascular accidents.

In addition, due to frail age, muscle atrophy, osteoporosis and other elderly people often can not withstand overload exercise.

Excessive force or excessive force can cause joint, muscle damage and accidental injury.

  ”Low-energy sports” suitable for the elderly participate in low-energy sports, which can effectively improve health and prolong life.

Studies have shown that people who participate in low-energy exercise for a long time have a lower mortality rate than those who do not participate in any exercise or occasional exercise.

5 times, the incidence of cardiovascular and cerebrovascular diseases, diabetes, cancer, Alzheimer’s disease can be reduced by about 35%.

  The four major benefits of low energy exercise for people: (1) can delay the decline of physiological function caused by age, which is beneficial to prevent premature aging of the body.

  (2) can accelerate the body’s metabolism, improve cardiopulmonary function, reduce additional blood circulation disorders, and effectively prevent cardiovascular and cerebrovascular diseases.

  (3) It can stimulate the body’s immune system, so that the natural killer cells, T cells, lymphocytes and macrophages in the immune system are significantly enhanced, thus resisting the resistance to viruses, cell infection and inhibiting the function of mutant cells in vivo.

  (4) It can make people feel happy, energetic, emotionally high, relieve psychological pressure and increase the taste of life.

  Low-energy sports can be carried out anytime and anywhere, can be group activities, can also be individual activities, can be quiet activities, can also be active in music accompaniment, such as walking, jogging, ballroom dancing, mass aerobics and so on.

The heart rate of low energy exercise should be controlled at 100-130 beats / min.

  In addition, the technical content of the exercise program picked up can not be too high, once the elderly without the sports foundation, as long as there is fitness meaning, they can enter the role immediately.

It should be loose during the exercise time, either in the piecemeal time after the meal, or in the morning and evening. The time can be long and short, and flexible.

  Dancing, which is good for physical health and dance is a kind of cultural and recreational activities that combine dance and music, which is beneficial to the physical health of the elderly. It is also a convenient physical exercise.

Older people can dance ballroom dancing, age disco, dance in a cheerful, melodious music melody, transform people to feel happy and happy, especially dancing disco, graceful, relaxed, lively and unrestrained, as ifBack to the youth.

In a cheerful atmosphere, you can also eliminate the fatigue and psychological tension of the brain, making the whole body feel relaxed and coordinated.

Dancing is a kind of general exercise. It is exercised through various organ systems to enhance the body’s metabolism, speed up the heartbeat and breathing, and the heart outputs more blood to the whole body; it can increase appetite, promote recovery and peristalsis, improve digestion and absorption capacity;Increased complications, strong muscles, strong gait; there are certain possibilities for coronary heart disease, hypertension, osteoarthrosis, obesity, constipation, etc.

But the rhythm of dancing should not be too fast, such as palpitations, chest tightness, shortness of breath, dizziness, etc., should sit down and rest.

  Walking, adhering to the highest rate of walking helps to maintain good health.

Experts point out that walking 6 kilometers a day can not only help people lose one pound a week, but also make bones and muscles healthier and stronger.

  Walking is the highest rate of adherence in all fitness activities and the risk of injury is low.

A foreign study shows that women who started walking programs as early as 10-15 years ago have a small chance of suffering from heart disease.

  Ordinary walking and fitness walks are different, and slow walking muscles are less powerful.

Therefore, the effect is extremely small. To improve health, the walking pace must be larger than usual, fast and lasting.Experts suggest that to achieve the goal of walking fitness, you need to walk 90-120 steps per minute, walk 40-50 minutes a day, 3-4 days a week, the arm tries to swing, the length of the step is equivalent to 45% of the length -50%.

  Although there are benefits to walking, it should not be excessive, otherwise the effect will be reversed.

  In short, the elderly should exercise without any mental burden, so that the process of activities is completely a process of fitness, and it is a process of purifying the mind and eliminating mental stress.