The best way to exercise for the elderly

　　No matter what the weather is like, it is often seen in community fitness equipment venues elderly You can also see the elderly running in circles in the park by lifting their legs on high poles to do ligament exercises. In fact, there are many misunderstandings among this kind of people in the fitness process. What should be done and what should not be done, please see the guidance of experts.

　　Exercise intensity should not be too high

　　Older people have more issues to consider when exercising than when they were young. First of all, you need to avoid risks, pay attention to safety, and of course, pay attention to whether it is effective. Some elderly people tend to persist regardless of the weather and personal feelings. exercise , the exercise method, speed and intensity in middle age are maintained into old age, which is not in line with physiological laws. Exercise should be done as the age increases and the amount and intensity should be reduced appropriately. Elderly people who like to stretch ligaments cannot just stretch the ligaments without practicing strength. They can add muscle training of the legs and upper limbs to their fitness methods.

　　Elderly people who like ball sports should also be aware that some ball sports are too intense, which can easily cause the emboli in the heart blood vessels to rupture or fall off, blocking the large blood vessels, causing large-scale necrosis of the myocardium and cardiac arrest. Therefore, the elderly should adjust their mentality when playing ball games and must not be eager to win. If you feel a short-term tingling or dull pain in the precordium during playing, and it gets better after resting, then you can no longer play.

　　Walking is the preferred form of fitness for the elderly

　　Walking is the preferred fitness method for the elderly because it is safe, simple, and the intensity of exercise is easy to control. People who usually do less physical activity are best to walk continuously for 30 minutes a day, or briskly walk for 10 to 15 minutes at least 2 to 3 times a day, which is good for the body and mind. healthy Very beneficial. It is best to control the pulse at 170 minus age, or 20 to 40 times faster than the resting pulse, that is, at rest heart rate 70 times/min, reaching 90~110 times/min during walking.

　　The benefits of walking are many:

　　Safer than running. When running, the impact force generated by the soles of your feet when landing is 2 to 4 times your body weight, which may strain muscles and ligaments. The impact force generated by walking is only half of the body weight, which can effectively relieve symptoms such as stiffness, atrophy, and pain in muscles and joints caused by lack of exercise.

　　Slowing down the aging process When people reach old age, their body metabolism slows down, and the fat they consume is not easily oxidized and utilized, resulting in fat accumulation, muscle laxity, and body obesity. If you can walk briskly outdoors with your head held high and your chest high, you can exercise the muscles in your shoulders, arms, back, abdomen, legs, buttocks, etc., and keep your spine in a physiologically functional posture, thus delaying aging.

　　Enhance cardiopulmonary function. Outdoor walking is a state of exercise that can prompt the heart to send more blood, satisfy the oxygen consumption of various organs and tissues throughout the body due to walking, exercise heart and lung function, and help reduce the incidence of metabolic syndrome.

　　Increase bone density The level of bone density depends on the type of food you usually eat and the amount of exercise you do. Walking outdoors in the sun can help with bone deposition and increase bone density.

　　Reduce mental stress and walk outdoors. It is known as a natural sedative. It can keep people calm and has great benefits in slowing down the heart rate, adjusting blood pressure and improving sleep.

　　Improve your mental state. Walking outdoors can activate the excitability of brain cells, accelerate reaction capabilities, and help enhance memory and thinking skills.

　　There are also some things you should pay attention to when walking:

　　Except for walking within half an hour after meals, walking is suitable for the rest of the time; walking speed varies from person to person, and it should be based on self-feeling; the elderly should walk at a speed of 3 kilometers per hour for 1 hour, once in the morning and afternoon, but not for too long at a time; the walking place can be based on conditions, and it is best to choose an empty space A place with fresh air and a quiet environment; when walking, the steps should be relaxed, the spirit should be calm and gentle, calm and not thinking about any problems; choose shoes with a thickness of 2 to 3 centimeters, soft soles and elasticity; walking with a stick is also a good choice for the elderly, as the pressure on the lower limbs is reduced, the speed is accelerated, the steps are steady, and there is a strong sense of security.