After getting old, you also need to maintain a reasonable weight. In addition to "keeping your mouth shut", you should also "open your legs". In sports, the elderly are recommended to do four kinds of sports, namely, mild to moderate endurance exercise, stretching exercise, muscle strength strengthening exercise and balance training.
Because of the particularity of the elderly’s own physiological characteristics, the selected sports should be low-load, low-antagonism, soothing and quiet. You can choose stretching, relaxation, calisthenics, aerobic exercise and strength exercise according to your specific situation, taking into account aerobic, muscle strength, joint flexibility and balance ability. The exercise form should be simple, gentle, relaxed and happy.
Sports suitable for most elderly people are:
01
Durability project
Walking, jogging, swimming, indoor cycling, etc., improve the cardiovascular system and respiratory system functions.
02
Power project
Leg lifting, standing on one foot, squatting, strength ball, hanging, light equipment lifting weights (dumbbells), etc., to enhance muscle strength and prevent joint injury.
03
Flexibility project
Tai Ji Chuan, aerobics, dance for the elderly, etc., to improve coordination and delay joint aging.
04
Balance training
Standing on one leg, eye tracking, etc.
How to evaluate whether the intensity of exercise is appropriate?
Proper exercise
Moderate sweating, slightly tired, slightly comfortable after exercise, pulse recovered in about 10 minutes, good food and sleep, full of energy the next day.
Excessive exercise
Sweating a lot, palpitation, shortness of breath, extreme fatigue after exercise, poor food and sleep, pulse can not be recovered within about 15 minutes, fatigue all over the next day, lack of interest in sports.
Insufficient exercise
There is no sweat and fatigue during exercise, and the pulse change is not obvious. After exercise, it will return to a quiet heart rate within 3 minutes.
Source: Health Consultation.
Source: National Healthy Lifestyle Action