Seven tips for exercising for the elderly: Crossing your limbs makes you healthier

　　Life lies in movement, want to keep healthy Being young, exercise is essential. Continuing to exercise can not only make the elderly move easily and freely, but also resist aging. There are seven keys to exercise for the elderly. Mastering scientific methods will make you healthier.

　　1. Master the essentials of squatting movements

　　for the elderly female For example, when doing squats, you need to move the toes of your feet slightly apart.； This simple fix aligns the femur with the hip joint and keeps the knee above the ankle as you squat, rather than moving forward. Use the correct exercise After this method, the strength of the knee joint will become stronger and the frequency of knee joint pain will be reduced. male The structure of the hip joints of women is different from that of women, so their toes should be facing the front of the body when doing squats. When standing before a squat, women do need to place their feet slightly wider than their hips, so that it will be easier to complete the squat.

　　2. Proper jumping movements

　　a lot of elderly Afraid of jumping because they think it will hurt their knees or hips. But older people need to do some jumping exercises because they need such impact to build bone density. This doesn't mean they need to make crazy jumps, powerful steps (like the force of crushing a bug) will suffice. ； Exercises such as lunges, leg raises, and skipping are also available.

　　3. Crossing the limbs allows the left and right brains to talk to each other.

　　During fitness, the elderly can do more exercises where they cross their legs and arms on the midline of the body. This is because crossing the limbs can promote active dialogue between the two brains and enhance the communication between the two hemispheres. nerve connect. Many moves in yoga and Pilates fit this bill.

　　4. Strength training can change aging genes

　　Research shows that just 26 weeks of strength training can reverse the aging process at a genetic level. In addition, strength training can also maintain muscle weight, because as people age, they will lose about 2 or 3 kilograms of muscle every 10 years, while fat will increase by 4 or 5 kilograms during the same period. Therefore, in order to maintain a balance between muscle and fat, the elderly should also perform strength training.

　　5. Use your brain more when exercising

　　The greater the amount of activity, the higher the degree of brain involvement, and the better the fitness effect will be. For example, exercises that can improve reaction times in older adults include playing tennis, table tennis, and badminton ； Exercises that improve memory, such as ballroom dancing and rumba ； Exercises that change the direction of the body, such as kickboxing and rhythmic step aerobics.

　　6. Intermittent aerobic exercise is more efficient

　　Mitochondria, the energy-producing organelles in human cells, typically decrease with age. If the elderly feel that four hours of aerobic exercise per week is too long and too heavy, they can choose interval exercise. It alternates high-intensity exercise with low-intensity recovery rest.

　　7. Wear a pedometer when walking

　　The average person only walks 2,000 steps a day, but exercise experts strongly recommend increasing this amount to 10,000 steps, which is more beneficial to health. Research results show that just tracking and recording walking conditions will double the distance walked. Therefore, the elderly may wish to bring a pedometer when walking for exercise. They will unknowingly increase their walking distance and constantly challenge their own records.

　　There are many sports programs suitable for the elderly. The elderly should choose appropriate exercise programs based on their age, physical condition and other factors to avoid unnecessary injuries.