How can the elderly exercise scientifically? 7 tips to help the elderly stay fit

　　People lose up to 30% of their muscle weight between the ages of 50 and 70. Correct and reasonable sports exercise It can maintain muscle weight, improve muscle strength and increase lung capacity. Regular exercise can effectively prevent age-related cardiovascular diseases disease , diabetes, arthritis, cancer and lung disease. In other words, proper fitness is good for the elderly. So how can the elderly exercise scientifically? What are the fitness exercises suitable for the elderly? Next, I will introduce them one by one for your reference.

　　How can the elderly exercise scientifically?

　　1. Physical exercise cannot completely replace healthy lifestyle. Only by removing highly processed foods and sugar from the diet, refraining from smoking, and drinking moderate amounts of alcohol can the health effects of promoting physical exercise and extending life span be achieved.

　　2. Fitness plans for the elderly should focus on integrating four different types of exercises: endurance, strength, balance and flexibility. Strength training is proven to be the most effective when it comes to preventing and reversing muscle weight loss.

　　3. Gradually increase the amount of training, change the number of training times in each group, or incorporate some tricks, such as combining arm curls with lunges. Or challenge your balance and perform arm curls while standing on one foot.

　　4. Do more compound exercises that can mobilize more muscle groups, 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.

　　5. Set fitness goals and evaluate them every three months. elderly Exercise routines should be varied frequently rather than following the same regimen for months as the muscles become accustomed 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.

　　6. Don’t force yourself to do anything. 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.

　　7. 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 per week. 30 minutes each time, 5 times a week ； Or 50 minutes each time, 3 times a week. It's enough to sweat a little, but don't get cold. Stretching before and after every workout will help keep your spine strong and flexible.

　　What fitness exercises are suitable for the elderly?

　　1. Lift your legs high

　　First slowly raise your left leg to make a right angle to your waist, then slowly lower it, then raise your right leg and lower it, then lift both legs at the same time, do each about 5 times.

　　2. Trembling limbs

　　Lift the limbs at the same time to form a right angle with the abdomen, forming a posture where the limbs are upward at the same time, and then tremble the limbs to promote blood circulation.

　　3. Roll waist

　　Bend your legs, hug your knees with your hands, keep your upper body as flat as possible, tilt your legs to the left first, and roll your waist left and right on the bed. You can gradually increase the inclination and rolling intensity and do it seven or eight times.

　　4. Shrink legs and shoulders

　　Lie on your back with your limbs close to the bed and your body forming a straight line. Lift and retract the left leg upward while retracting the left shoulder downward. Lift and retract the right leg upward while retracting the right shoulder downward. When lifting and contracting the legs, the hips should be contracted to complete the leg movement.

　　5. Sit-ups

　　This section mainly relies on the pumping force of the abdominal muscles to complete. If you can't sit up, you can first use your arms to drive your upper body to stand up and sit down. To do this action, if your abdominal muscles are strong, you can place your hands behind your head or flat on the bed. You can do it 5 to 10 times according to your physical condition.

　　6. Stretch

　　Stretch your arms straight above your head and clamp your legs to form a straight line. Stretch the limbs vigorously to stretch the joints of the whole body, especially the lumbar spine. After doing five or six straight movements, pull your arms apart again, spread your legs so that your body forms a large character, and stretch to both sides five or six times.