Exercise and fitness for the elderly: 8 types of exercises that the elderly should do for fitness

　　Now there are many elderly I like to achieve fitness effects through exercise. However, due to the decline in physical functions of the elderly, the elderly should healthy Choose the appropriate form of exercise for the situation, rather than just following the trend. In addition to choosing exercises suitable for the elderly, you must also follow some principles during exercise. So the question is, what are the most suitable fitness exercises for the elderly? What principles should the elderly pay attention to when exercising and exercising? Next, I will introduce them one by one for your reference.

　　What are the most suitable fitness exercises for the elderly?

　　1. Walk or jog

　　Walking is the most suitable exercise for the elderly. Walk regularly exercise , can regulate the functions of various organs, enhance waist and leg muscle strength, and improve joint mobility.； Jogging is a beneficial form of aerobic exercise that can improve cardiopulmonary function. It should not exceed 30 minutes each time.

　　2. Tai Chi or gymnastics

　　Suitable for the elderly to exercise alone or in groups, there are different forms of Tai Chi, Tai Chi Sword and Tai Chi Knife, as well as various forms of radio exercises, health exercises and medical gymnastics.

　　3. Mountaineering or traveling

　　When climbing or traveling, the elderly do not necessarily have to be as competitive and interesting as young people, but they should enjoy the process of contact with nature.

　　4. Swimming or fishing

　　Heavier elderly people may prefer swimming to reduce the load on their joints. Fishing is a leisure sport that can cultivate a peaceful and tranquil mentality in the elderly.

　　5. Play table tennis

　　Playing table tennis can enhance the strength of the limbs, waist, and back muscles, improve the body's tolerance, effectively enhance visceral function, and delay aging.

　　6. Billiards

　　Billiards is a fitness project that integrates intelligence and physical strength, sports and entertainment. By moving their brains, legs, hands and feet, the elderly can achieve the goal of physical fitness.

　　7. Badminton

　　The equipment is simple, easy to carry and easy to master. It can be performed indoors or outdoors. It can be used to strengthen the strength of the back muscles, improve the excitability of the cerebral cortex and the flexibility and coordination of the cerebellum.

　　8. Croquet

　　Gateball is competitive, the game time is short, and the amount of exercise is not large, but it is very interesting and is more suitable for the elderly. Gateball exercise can enhance the strength of the elderly's back and limb muscles, and also has a brain-building effect.

　　Pay attention to 6 principles of exercise and fitness for the elderly

　　1. Varies from person to person

　　When exercising and exercising, the elderly should choose appropriate sports based on their age and physical condition, site conditions, seasons and climate changes, and correctly control the amount and duration of exercise. Don't force consistency.

　　2. Step by step

　　Through exercise and fitness, the functions of the elderly will gradually improve or improve. However, since the body has a gradual adaptation process to exercise, the amount of exercise should be increased from small to large, the movements from simple to complex, and the duration from short to long. Do not rush forward blindly or rush for success.

　　3. Persistence

　　Through exercise, you can enhance function, strengthen your body, and prevent and treat disease And longevity, but it requires a gradual accumulation process, and only perseverance can achieve its goals. Exercise and fitness for the elderly generally require weeks, months or even years to achieve results.

　　4. Reasonable timing

　　The elderly should exercise and exercise once or twice a day, for about half an hour each time, and the total exercise time per day should not exceed 2 hours. The best time to exercise is generally after sunrise in the morning and when dusk falls in the evening. In the hot summer and autumn, events such as dancing and brisk walking can be arranged after a short break after dinner.

　　5. Adjust measures to local conditions

　　Try to choose sports venues with fresh air, quiet and quiet parks, woods, playgrounds, courtyards, lakesides, sanatoriums (residents) and other places. If the above conditions are not met, measures can be adapted to local conditions to achieve fitness as the principle.

　　6. Comfortable and safe

　　Exercise and fitness for the elderly require adequate and safe exercise, which is particularly important for those suffering from cardiovascular diseases, respiratory diseases and other chronic diseases. When the elderly exercise, they should feel warm all over the body or sweat slightly. After exercise, they should feel relaxed and happy or slightly tired, have an increased appetite, sleep well, and feel refreshed.