As we all know, exercise is very good for health, but for the elderly this group, whether exercise should be caused by this problem has caused a lot of controversy, many people feel that the elderly exercise has the risk of injury, so the elderly are suitable for rest, in fact, this idea is not right.
Scientific and reasonable exercise in the elderly can enhance physical fitness, strengthen the body's resistance, but also reduce the risk of falls, fractures, so as to achieve the purpose of prolonging life, and "Lancet" has also reported that exercise can prevent 15% of premature death, therefore, the elderly should also adhere to the appropriate amount of exercise.
So what kind of sports are suitable for the elderly?
1. Aerobic exercise
The elderly insist on doing aerobic exercise can improve cardiopulmonary function, strengthen bones, improve immunity, prevent cardiovascular and respiratory diseases, in addition to improving depression, anxiety and other bad emotions, pleasing the body and mind, and have many health benefits.
The aerobic exercise programs that the elderly can choose include jogging, brisk walking, yoga, etc., and exercise can reach moderate intensity, and should be adhered to at least 3 to 7 days a week for 30 to 60 minutes each time.
2. Resistive motion
The elderly can increase some resistance exercise in an appropriate amount when the body permits, which can enhance muscle strength, enhance oxygen absorption capacity, promote fat burning, and delay aging.
The resistance training available to the elderly includes squats, knee flexion, bench press, dumbbells, etc., and 1 to 3 groups are trained every day. When carrying out impedance movement, it is necessary to gradually increase the exercise load gradually.
3. Balance movement
As they age, the balance of the elderly begins to gradually weaken, and if they are slightly careless in their activities, they are likely to fall, which will cause damage to the body.
Therefore, the elderly can also carry out more exercises of balance ability, such as tai chi, yoga or one-legged standing, straight walking, etc., the number of exercises per week is not less than one day, long-term persistence, can improve balance ability, prevent falls.
Precautions for exercise in the elderly:
1. Conduct a health check before exercise
In order to avoid unnecessary damage caused by exercise to the body, the elderly can conduct physical function and physique assessment before exercising, and choose a suitable exercise method according to the evaluation results.
2, the movement should be gradual
The physical function of the elderly is poor, and exercise should not be rushed, so as not to cause a burden on the body. The intensity of exercise, time should be slowly increased, at the beginning you can choose some exercises of less intensity, gradually increase the amount of exercise after the body adapts, exercise to the degree of slight sweating is appropriate, not excessive, before each exercise should pay attention to warm-up.
3. Choose the right exercise time
The elderly should not exercise too early, should go out to exercise after the sun rises, go out to exercise prematurely, the temperature is low, the fog is heavy, the body suddenly gets cold, it is easy to cause colds or aggravate bronchitis and other diseases.
In addition, the elderly should also avoid fasting morning exercise, after a night of sleep, insufficient body heat, physical exertion during exercise, can lead to insufficient blood supply to the brain, causing dizziness, palpitation and other symptoms, and even sudden accidents, resulting in sudden death, it is recommended to eat some milk, biscuits and other foods before exercise to pad the stomach.
In short, for the elderly, the appropriate amount of exercise is very beneficial, the elderly exercise does not have to be limited to one, can be combined with aerobic exercise, resistance exercise and balance exercise, to achieve better training results.
The physical condition of the elderly is relatively special, during exercise to pay attention to their own physical condition, if discomfort occurs, should be timely adjustment of the amount of exercise, or timely stop exercise, in order to prevent accidents.