How to exercise and exercise effectively for the elderly

　　elderly How to exercise and keep fit to be effective

　　1. Do a comprehensive physical examination before exercising. It is best for the elderly to have a comprehensive physical examination before exercising to understand their healthy The condition and functional level of each organ provide a basis for rational selection of exercise items and appropriate amount of exercise.

　　2. Be fully prepared before exercising. Through adequate preparation activities, mobilize nerve Excitability, reduce muscle viscosity, overcome visceral inertia, increase coordination, and prevent sports injuries such as fractures and muscle strains. Through timely and sufficient organizing activities, the body's recovery from fatigue can be accelerated.

　　3. It is advisable to choose whole-body exercise. The elderly should choose systemic physical activities to avoid overloading a certain limb or organ, try to avoid excessive forceful movements, and avoid movements that cause a sudden increase in blood pressure, such as putting the head down, leaning forward suddenly, bowing and bending too hard, etc.

　　4. Balance work and rest. Exercise and rest should be arranged appropriately and continuously adjusted according to changes in body reactions, external environment and conditions.

　　5. During exercise, you must abide by normal life rules. During exercise, you must abide by a normal life system, ensure adequate sleep, and pay attention exercise During this period, the diet and nutrition should be easy to digest, contain sufficient protein and vitamins, and be low in fat. Control the intake of calories, sugar and salt, and avoid smoking and alcohol.

　　2 principles of fitness exercises for the elderly

　　1. Pay attention to exercise that helps cardiovascular health

　　Such as swimming, jogging, walking, cycling, etc. Experts believe that in view of cardiovascular disease It has become the "number one killer" threatening the elderly. It is particularly important for the elderly to consciously exercise cardiovascular exercise.

　　In order to ensure effective cardiovascular exercise, experts recommend that qualified elderly people should engage in different types of exercise 3 to 5 times a week for 30 to 60 minutes each time, with the intensity ranging from mild to slightly vigorous, which means that the heartbeat frequency should be increased by 40% to 85%. Of course, older people or those with poor physical fitness can also exercise for 20 to 30 minutes each time, but the effect of exercise will be less.

　　2. Pay attention to weight training

　　Appropriate weight training will play a very good role in preventing muscle atrophy and allowing normal organ function for the elderly. Many elderly people think that weight training is not suitable. This is a very wrong concept.

　　Of course, the elderly should choose light and safe weight training, such as lifting small sandbags, holding small barbells, pulling light spring bands, etc., and the time should not be too long each time to avoid possible injuries. Strength training includes static training, such as golden rooster independence and high horse stance squats, which are indispensable strength exercises for the elderly.