With the improvement of people's living standards, more and more middle-aged and elderly people have begun to pay attention to their physical health, and choose running, playing badminton, table tennis, swimming and square dancing and other forms of sports to exercise and enhance physical fitness. Swimming is also a form of whole-body exercise, with moderate exercise intensity and small impact on joints, which is also loved by many middle-aged and elderly people. So, for people around 60 years old, how many times a week is swimming?
First of all, what are the benefits of swimming for people around 60 years old?
One is to enhance cardiopulmonary function, swimming is an aerobic exercise, which is very helpful to improve cardiopulmonary function and enhance the stability of the cardiovascular system;
The second is to prevent joint diseases, the impact of swimming on the joints is small, small to negligible, reducing or reducing the risk of joint injury;
The third is to enhance muscle strength, swimming can exercise the muscles of the whole body, enhance muscle strength, and help maintain body shape;
The fourth is to improve mental health, swimming can release stress, improve mood, and be beneficial to mental health.
Secondly, what is the best number of swims per week for people in their 60s?
One is the reference standard for weekly exercise intensity. According to the World Health Organization (WHO), a healthy adult should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. People around 60 years old are also suitable for the recommended standard of this exercise;
Second, what is the exercise intensity of swimming? According to the way and characteristics of swimming, swimming is a moderate-intensity aerobic exercise. The number of swims can be adjusted according to the individual's fitness and fitness;
The third is the most suitable number of swims per week. For people around 60 years old, referring to the recommendations of the International Medical Association Swimming Association, health swimming requires a one-time swimming time of 20~45 minutes, and normal swimming 2-4 times a week, which can obtain better exercise results. Of course, the specific number and time can be adjusted according to the individual's physical fitness and needs. If the physical fitness is good, the number and time of swimming can be increased appropriately; If your physical fitness is average, you can appropriately reduce the number and time of swimming.
In addition, for people around 60 years old, what are the precautions for swimming?
1. Before swimming, you should do sufficient warm-up activities to prevent sports injuries;
2. When swimming, you should choose a suitable swimming style and breathing style to ensure smooth breathing;
3. If you feel unwell during swimming, you must stop immediately and seek help from lifeguards or other personnel in time;
4. After swimming, you should do some appropriate relaxation activities to relieve muscle tension;
5. Have regular physical fitness and health check-ups, and adjust the frequency and intensity of swimming according to your doctor's recommendations.
Finally, swimming is a great form of exercise for people in their 60s. As long as you swim for 30-60 minutes 2-4 times a week, you can meet the World Health Organization's (WHO) requirement for adults to exercise 150 minutes of moderate-intensity aerobic exercise per week. It can not only maintain good physical fitness, but also prevent diseases, improve mental health, and enjoy the benefits of swimming.