Benefits of swimming for the elderly

　　In the 1,500-meter freestyle race, Nagaoka reached the finish line in 1 hour, 15 minutes, 54 seconds and 39 seconds. The Japan Amateur Masters Swimming Association will apply to FINA to make Nagaoka's results an official world record. If approved, it will be the 25th swimming world record set by the centenarian.

　　Don't think that this old lady is a swimmer by training. She only started to learn swimming when she was 80 years old. It was initially just as a rehabilitation training for a knee injury, but she got out of hand and became more and more energetic as she swam. Nagaoka participated in various domestic and international amateur competitions and repeatedly set records. Last year, she swam 1,500 meters in the 50-meter standard pool. Since the 25-meter short pool requires frequent turns, the difficulty is even greater. Nagaoka gave up halfway in his previous two attempts, and finally succeeded in his third attempt. “Not bad, not bad. If I can still live, I will swim until I am 105 years old," she said.

　　The most effective longevity exercise

　　In addition to enjoying the pleasant coolness, swimming also has a very "real" reason - research has confirmed that swimming is the most effective longevity exercise.

　　An article published in the British "International Journal of Aquatic Sports Research and Education" pointed out that swimming can enhance cardiopulmonary function and increase bone density. It is also particularly beneficial for people to develop good posture and reduce joint pain. This kind of exercise that is both strong and safe can become a lifelong fitness program.

　　Needless to say, the benefits are that after learning to swim for a while, you will find that climbing several floors is very simple. More importantly, swimming can also make people happy physically and mentally. Being in the swimming pool, the blue water and comfortable environment will allow us to escape from stressful work and be released.

　　You can learn breaststroke, use your palms to push away the water, and kick your legs to tread the water. This process can not only help relieve work stress, but also give you a sense of reward by moving your body forward quickly. You can also learn to swim on your back, and experienced swimmers with good technique can even lie on the water with their hands closed. Eye Relax slowly and enjoy the tranquility brought by the water. You can also choose to hold your breath and dive underwater, and unprecedented environments will appear around you. This is really an amazing sport.

　　It seems that the longevity exercise is indeed well-deserved, both in terms of fitness effects and fitness experience. In the hot summer, put on your swimsuit, come to the poolside, imagine yourself as a child, make an appointment with a few friends, jump into the pool boldly, shoot the waves as you like, and play happily in the water. You will find that fitness is not a completely boring thing.

　　Walking in water won’t hurt your knees

　　Walking step by step in a waist-deep pool, feeling the resistance of the water, feels completely different from walking on land. At the beginning, you can practice lower limb movement and arm swinging in the water. Once you are familiar with it, you can increase the range of movements, such as walking, walking backwards, running, trotting in place, etc. in the water.

　　Water fitness makes good use of the buoyancy of water to reduce the body's burden on gravity. For example, when running on land, the knee joints have to bear an impact force equivalent to 4 times the body weight. Running in water not only avoids damage to the knee joints, but also achieves the same exercise intensity. People who are overweight can practice in water to achieve fitness goals.

　　Water bicycle consumes 20 times

　　Water spinning is a popular aquatic fitness project in North America. It is a stationary bicycle that is half submerged in the water for practitioners to pedal. Taking advantage of the heat dissipation and fluidity of water, water spinning is more interesting and has a better effect on burning fat in the legs and buttocks. Therefore, for people who want to lose weight in their lower limbs, water spinning is a good fitness option in summer.

　　Moreover, since the heat conduction capacity of water is more than 20 times that of air, the human body will consume a lot of heat even if it does not move in the water. Studies have shown that exercising in water for 20 minutes at the same intensity consumes the same amount of calories as exercising on land for more than an hour, and you can quickly achieve fitness results.

　　Shaping and moisturizing in water skin

　　If you want to get into shape, water body exercises are also more fun and effective. It includes equipment, yoga, aerobics and other physical exercises performed in the water, but it is not simply transplanting these sports into the water. For example, equipment exercises in water are mainly to take advantage of the resistance of water. You can use empty water bottles, small buckets, balance rings, etc. to have a significant effect on shaping the chest, waist, and buttocks. Water yoga also adds camel pose, galloping horse pose, etc. to traditional yoga, and makes full use of the resistance of water to protect the body from injury during practice, reducing physical damage and pain that may be caused by traditional yoga practice.

　　When exercising on land, abdominal breathing is often forgotten. However, when exercising in water, due to the pressure of the water, the human body will be forced to switch from chest breathing to abdominal breathing, which will strengthen the respiratory muscles and increase lung capacity.

　　Moreover, when exercising in the water, the temperature, pressure, resistance of the water, as well as the beating of the current and waves can stimulate the skin, improve blood circulation on the body surface, keep the skin moist and elastic, delay aging, and is a beauty-loving female first choice. Kind tips

　　The water temperature for aquatic fitness should not be too cold, with 29~30℃ being the best. exercise The best time is one hour before or after a meal, and it is appropriate to exercise 2 to 3 times a week for 30 to 45 minutes each time.

　　Do not take a hot bath or steam bath immediately after exercise, as this will further concentrate circulating blood on the periphery of the body, leading to lower blood pressure and even syncope. Generally, after exercising for 15 minutes, wait until your body condition is relatively stable before taking a shower.