How do seniors keep fit? Elderly people should pay attention to these 12 points when exercising

　　Once people enter old age, their body functions will decline, so many elderly to maintain health healthy Will choose some sports for fitness. However, although more exercise for the elderly is good for the body, they should also pay more attention when doing fitness exercises, otherwise it will harm their health. In order to avoid accidents for the elderly during exercise and fitness, the 12 points mentioned below must not be ignored.

　　1. Be careful not to exercise blindly

　　Set fitness goals and review them every three months. Older people should change regularly exercise Plan instead of doing the same routine for months because your muscles will get used to doing the same movements. To increase muscle endurance, a simple way is to shorten the rest time between each exercise set or increase the training reps.

　　2. Do more exercises that stimulate your muscles.

　　Such as squats, deadlifts, lunges, rows and push-ups. Compound exercises like these use more muscle fibers than leg extensions that train one muscle group in isolation.

　　3. Pay attention to warm up before activities

　　Before the elderly exercise, they must do preparatory activities, such as bending the waist and knees, loosening the muscles, and taking deep breaths.

　　4. Be careful not to wear leather shoes for exercise

　　Some elderly people think that the amount of exercise is small, so they wear leather shoes to exercise "coolly". However, they do not realize that the elderly have many foot diseases and are easily injured during exercise.

　　5. Pay attention to bad weather and participate in sports

　　Most elderly people react slowly, and bad weather may cause various accidents, especially when it is high temperature, extremely cold, windy, raining, snowing, etc.

　　6. Pay attention to choosing different sports

　　If you participate in a certain exercise for many years, your interest may be greatly reduced. You may wish to choose a few more items that interest you, which will not only increase your interest in exercise, but also be more beneficial to your body.

　　7. Pay attention to physical examination before exercise

　　The physical condition of many elderly people is not suitable for exercise. If they exercise forcefully, it may lead to dangers such as syncope and sudden death. Therefore, if the elderly want to exercise, they must first check their health and only exercise with the approval of a doctor.

　　8. Be careful not to push yourself too hard.

　　Elderly people can reduce exercise or temporarily stop exercising for a few days when they feel tired or busy. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical treatment in time. Before starting to exercise, seek guidance from your doctor and professional trainer. If you have high blood pressure or a back injury, avoid high-intensity strength training.

　　9. Physical exercise cannot completely replace a healthy lifestyle.

　　While it's good to keep exercising, physical exercise cannot completely replace a healthy lifestyle. In addition, highly processed foods and sugar should be removed from the diet, smoking should be banned, and alcohol should be consumed in moderation to achieve the health effects of promoting physical exercise and extending lifespan.

　　10. Be careful not to rush for success.

　　Elderly people who have just started exercising may wish to gradually increase the amount of exercise. They should exercise at least 3 times a week, and each exercise should not exceed 20 minutes. Later, they can gradually increase the number of exercises and the time of each exercise, and persevere.

　　11. Be careful not to exercise alone

　　Elderly people, especially those with heart disease, are best not to exercise alone to ensure safety. Avoid overly strenuous exercise such as sprinting or long-distance swimming. It consumes too much physical energy and is not suitable for the elderly. High jump, long jump, aerobics and other sports can easily cause fractures in the elderly with osteoporosis.

　　12. Be careful not to exercise too much

　　Make sure to meet the recommended amount of exercise for the elderly, which is 150 minutes of moderate-intensity exercise per week, which can be broken down into 20 minutes each time, 7 times a week; 30 minutes each time, 5 times a week; or 50 minutes each time, 3 times a week; it is enough to achieve a slight sweat, but do not catch the wind and cold. Stretching before and after every workout will help keep your spine strong and flexible.