Proper fitness is beneficial for the elderly. Recommended fitness exercises for the elderly

　　Exercise suitable for the elderly should not be too intense, have too high requirements on time and place, and must truly achieve health care effects. From the above perspective, the following small actions are in line with the health-preserving principles of traditional Chinese medicine, are simple and easy to do, and can be performed anytime and anywhere. If elderly friends can persist for a long time, it will have the effect of prolonging their lives. old people for healthy , might as well give it a try.

　　Recommended fitness tips for the elderly

　　1. Looking into the distance

　　Looking into the distance helps relax the eye muscles, which is equivalent to giving Eye Do health exercises. The specific method is: on your balcony or climbing a mountain, regularly turn your eyes and look at distant rooftops, tower spiers and other scenery. You can move your eyes when looking into the distance, keep your eyes still while moving your eyes, and rotate your eyes 10 times.

　　2. Swallow saliva

　　Traditional Chinese medicine believes that when saliva is abundant and swallowed slowly, it can moisturize the five internal organs, nourish the skin, and make people live longer. The specific method is to slightly close the lips, relax the whole body, and stir the mouth with the tongue, usually around the upper and lower teeth, first left and then right, first up and then down, and stir gently 36 times each. The force should be gentle and natural, and then press the tip of the tongue against the upper palate for 1 to 2 minutes to encourage the parotid and sublingual glands to secrete saliva. When the mouth is full of saliva, puff up the cheeks and gargle 36 times. After gargling, divide the fluid in your mouth into 3 small sips and swallow.

　　3. Moore

　　The ear is an orifice outside the kidney, leading to the brain, and is where the meridians of the whole body gather. Frequent rubbing of ears can dredge meridians, circulate Qi and blood, balance yin and yang, enhance hearing, and cure diseases and maintain health. Moor's movements include: lifting the tragus, using the index finger and thumb to lift the tragus from the inside out. Sweep the outer ear, sweep the ear from back to front with both hands, and hear a "scratching" sound.

　　4. Turn your neck

　　Long-term incorrect posture can easily lead to the proliferation and damage of related tissues and eventually cervical spondylosis. Elderly friends can do more neck-turning exercises if they have nothing to do. The action is very simple. Complete the forward flexion, backward extension, left rotation, right rotation and other movements of the neck. The speed should be as slow as possible and the amplitude should be as large as possible. At the same time, with a shoulder shrug, try to bring your shoulders closer to your ears, and then lower them.

　　5. Tiptoe

　　After sitting for a long time, it is best for elderly friends to do a "tiptoe" exercise to smooth the blood flow back to the lower limbs. This can not only avoid soreness and numbness of the lower limbs, but also eliminate the phenomenon of dark eyes and dizziness caused by sudden standing. The method is to put your feet together, lift your heels, pause for a moment, drop your heels, and lightly shake the ground. One drop at a time and one drop at a time. Pay attention to maintaining balance and repeat this 7 times.

　　6. Breathe

　　After getting up in the morning, go to a place with fresh air, open your mouth as wide as possible, breathe out and then close it, and tap your teeth gently when closing your mouth. This action can be done through the face nerve The reflex stimulates the brain and wakes it up as soon as possible. Opening and closing the mouth can make more than 40 facial muscles move rhythmically to prevent elderly Facial muscle atrophy. In addition, opening and closing the mouth can move the throat, keep the Eustachian tube open, balance the pressure inside and outside the middle ear, and prevent deafness in the elderly.

　　Two fitness principles 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 has become the "number one killer" threatening the elderly. The elderly consciously exercise Cardiovascular is particularly important.

　　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. (Reference website: 39 Health Network)