Speaking of sports, it is very important for the elderly, daily moderate exercise is very helpful for the health of the elderly, but in the exercise, due to the age and physical problems of the elderly, we need to pay attention to some problems in sports. How should the elderly exercise correctly?
Let's take a look at the benefits of exercise
Increase muscle strength, endurance, flexibility and maintain joint activity.
Improve sensory integration and muscle coordination, improve balance response and reduce the risk of falls.
It can reduce blood pressure, reduce cardiac load, increase cardiac output and maximum gas intake, thus improving physical fitness.
Delay osteoporosis, reduce the incidence of fractures.
Because exercise can consume heat, and then produce the effect of weight control, for patients with mild diabetes can also help control blood sugar.
Selection of sports events
Generally speaking, you should choose the low impact sports that you like and can maintain for a lifetime, but the sports must last for a period of time before you can see the effect. Therefore, you should have perseverance. It is better to join a sports group to encourage and care for each other, so as to achieve the goal of making friends in sports. There are several sports to choose from:
Yuanji Dance: the first and second movements are more Li and more simple, and repeated many times, suitable for older or beginners. The third and fourth movements are more complex and fast, so teachers must decompose the movements and train them skillfully from slow movements to match the normal speed.
Waidan Gong: the movements are gentle and suitable for the elderly, but each sport lasts for a long time. Beginners need not be forced to learn it gradually.
Taijiquan: soft with strength, smooth center of gravity transfer is conducive to muscle coordination and balance training, is a good exercise, but because most of the knee flexion in the state of moving the center of gravity, single foot bearing, joint load is very large, so knee joint problems are not suitable.
Sports notice
The intensity and time of exercise should be gradually increased according to the individual's physical fitness, so as to achieve the degree of "a little tired but not too tired". It should not be too hard to breathe. It should be maintained at least three to five times a week for 20 to 30 minutes each time.
Do not exercise for an hour before and after meals.
When there are dizziness, chest pain, palpitation, pale face and night sweats before or during exercise, the exercise should be stopped immediately.