Walking is good for health, but the amount of exercise is not enough to achieve the purpose of fitness. If the amount of exercise is too large or the way is not right, it will damage health. Therefore, in view of the characteristics of the elderly, several walking methods suitable for the elderly are recommended.
Ordinary walking: slow speed 60 ~ 70 steps / min, medium speed 80 ~ 90 steps / min, 30 ~ 60 minutes each time. This method is suitable for the elderly with arteriosclerosis, severe hypertension and mild ischemia of lower limbs.
Fast walk: when walking, hold your head high, stride forward, 90-120 steps per minute, 30-40 minutes each time. This method is suitable for the elderly with chronic arthritis, hyperlipidemia, moderate hypertension and obesity.
Quantitative walking: this method is in accordance with the specific route, speed and time to complete the prescribed distance, it is best to take a flat road and climbing alternate, speed combination. Each time you can climb the slope and walk on the flat ground for 15 minutes alternately. But the elderly had better not try too big slope to avoid knee joint damage. The slope had better choose a gentle slope of 3 & deg; ~ 5 & deg. This method is of great benefit to exercise the cardiopulmonary function of the elderly.
Arm swing walking: when walking, the two arms swing with the pace, which can enhance the function of bone joint and chest. 60-90 steps per minute, 30-60 minutes each time. This method is suitable for the elderly with scapulohumeral periarthritis, emphysema, chest tightness and chronic bronchitis.
Abdominal massage walking: when walking, massage the abdomen with two palms, and massage the abdomen with both hands for a week with each step, alternating forward and backward. 40-60 steps per minute, 5-10 minutes each time. This method is suitable for the elderly with chronic gastrointestinal diseases and nephropathy.
Walking backwards: walk with hands akimbo and knees straight. First step back, then step forward, each 100 steps, so repeatedly, in order to not feel tired. This method is suitable for the elderly with neck, shoulder, low back and leg pain and gastrointestinal dysfunction.
After reading the above content, we should have some understanding of the ways that can be used for elderly walking health care. Today we will introduce here. More topics about elderly health will be introduced in the following articles. Welcome to check. Wish you a happy life!