Elderly fitness tapping exercises for 30 minutes

The 30-minute adaptive tap exercise for the elderly is currently the first-tier choice for home-based fitness for the elderly in terms of safety, cost-effectiveness, and universality. The premise is that the movements are in line with your own health conditions and the intensity and rhythm are reasonable. It can not only improve local circulation and relieve muscle and joint strain, but will not cause sports injuries. It requires no foundation at all and can be practiced once you get started.

Aunt Wang, who lives downstairs, twisted her knee while dancing in the square. The doctor repeatedly warned her not to do running or jumping exercises. She was so idle that she practiced with the community's Paidao team for three months. Now she can carry 10 kilograms of rice up to the third floor while shopping for groceries without gasping. When the temperature drops, her knees no longer hurt as much as before and she can't sleep. But Uncle Li, who was on the same team, fell into a trap. He was told that "Tapping to remove sha is the only way to detoxify." He kept doing it for two weeks. His arms were bruised and he felt dizzy. He went to the hospital to find out that the subcutaneous capillaries were ruptured, and it took him almost half a month to recover.

Nowadays, there are actually two mainstream directions in Paida exercise, and we can’t say who is right and who is wrong. Each has its own applicable group of people. One is the path inherited by traditional Chinese medicine practitioners, which pays attention to tapping along the meridians, following the course of the twelve meridians. The 30-minute arrangement is generally to warm up by gently patting the back of the hands and forearms for the first 5 minutes, then for the next 20 minutes, pat the lung meridian, pericardial meridian, stomach meridian, and gallbladder meridian from top to bottom, and finally The 5-minute Baihui and Yongquan exercises pay attention to the strength of "light but not floating, heavy but not stagnant". We don't pursue pain, but the soreness and swelling feeling that the strength penetrates into the muscles. Many old people who have persisted for many years said that after doing this kind of shooting, their whole body feels smooth, and even the old problem of constipation can be relieved a lot. The other is the view of the modern sports rehabilitation system. There is no need to mentally remember the meridians. The essence of tapping is mild myofascial relaxation. You can arrange it how you like for 30 minutes, and tap wherever you feel stiff. If your shoulders and neck are stiff, tap the trapezius muscles of your shoulders more. If your waist is uncomfortable, tap the erector spinae muscles on both sides of your waist. Just don't tap the bones directly or the arteries on the side of the neck. The intensity should be as comfortable as you feel. Many old people with poor memory and fear of trouble love this method. There is no need to remember the movements and it is very casual.

Let’s be honest, 30 minutes is really just at the exercise tolerance threshold of most elderly people. When I was doing research on elderly fitness in the community, I found that nearly 60% of the elderly would feel tired if they stayed in the community for more than 40 minutes. If the heart rate spikes too high, it can lead to risks. If the heart rate rises too high, it will be equivalent to scratching an itch, and it will not achieve the effect of relaxing muscles and promoting circulation. Those who shout that "everyone must move in unison and shoot to the same rhythm" are pure nonsense. I have seen elderly people with diabetes and peripheral neuropathy who feel much less pain than ordinary people. If they follow the intensity of others and shoot randomly, they can easily hurt themselves without feeling it. ； There are also elderly people with severe osteoporosis who need to reduce the intensity by 20 to 30%. Don't pat the back and waist too hard. If you pat the back and waist hard, it will break the bones and the loss will outweigh the gain.

There are also many elderly people asking if they can take pictures while watching TV. What’s wrong with this? My mother now holds a hot water bottle and rubs her hands while watching the news broadcast every night. The news ends exactly 30 minutes, so there is no need to take time. Just be careful not to shoot through a thick down jacket, otherwise it will be useless. Just wear loose cotton autumn clothes. In winter, if your hands are cold, rub them for two minutes. Don't apply them directly to your body with cold hands, as this can easily irritate you.

As for the hotly debated topic on the Internet, "Is it a sign of detoxification when you have Sha?", there is no need to take it seriously. Traditional Chinese medicine believes that it is the discharge of dampness and cold, while modern medicine believes that it is the rupture of capillaries. If it doesn't hurt when you pat it and you feel comfortable after having Sha, then pat it. If it hurts and you see bruises on your body and it makes you diaphragmatic, then be gentler. There is no need to embarrass yourself for an explanation. After all, there is no need to pursue any "standard answer" when it comes to fitness for the elderly. Whether it is 30 minutes of tapping exercises or taking a walk and doing Tai Chi, it is the best if you can persevere, do it comfortably, and not hurt yourself. Don't listen to those who sell health care products and say that Paida can cure all diseases. It is just a daily fitness method. It can relieve some minor ailments such as backache and leg pain. If you really feel uncomfortable, you still have to run to the hospital, so don't delay things.