There are many benefits for the aged people to regularly participate in sports, such as enhancing respiratory function, improving cardiovascular function, enhancing heart function improvement, delaying osteoporosis, regulating the excitement and inhibition of brain nerve cells, and making the brain react quickly. Here are 5 exercises suitable for aged people.
Walking is the preferred fitness method for aged people. It is safe, simple, and easy to control exercise intensity. Walking is safer than running. The impact force generated by the sole of the foot when running is 2 to 4 times the bodyweight, which may strain muscles and ligaments. The impact force produced by walking is only half of the body weight, which can effectively relieve the stiffness, atrophy, pain, and other symptoms of muscles and joints caused by not getting exercise. After a person reaches old age, the metabolism in the body slows down, and the fat ingested is not easily oxidized and utilized, resulting in fat accumulation, muscle relaxation, and obesity. If you can keep walking outdoors, you can exercise the muscles of the shoulders, arms, back, abdomen, legs, buttocks.
Outdoor walking can promote the heart to send more blood, meet the oxygen consumed by all organs and tissues of the body due to walking, exercise the heart and lung functions, and help reduce the incidence of metabolic syndrome. Walking outdoors in the sun also helps bone deposits and increases bone density.
Outdoor walking can also keep people in a peaceful state of mind, which is good for slowing down heart rate, adjusting blood pressure, and improving sleep. It can also improve the state of thinking.
Outdoor walking can activate the excitability of brain cells, accelerate the reaction ability, and help enhance memory and thinking ability.
However, you should also pay attention to the choice of time when walking. It is best not to just after eating, because the heart load of the elderly increases when eating, especially when eating a full meal, and exercise after a meal has a significant negative effect on the cardiovascular system. Therefore, the aged people should avoid exercising within 1 hour after a meal.
Jogging can increase vital capacity and improve cardiopulmonary function. Persistent jogging will increase the blood output of the heart contraction, reduce the resting heart rate, lower blood pressure, and increase the content of high-density lipoprotein cholesterol in the blood. Jogging can speed up the body’s metabolism and delay the aging of body functions.
Jogging can also improve sleep quality. By jogging, the blood supply and oxygen supply of the brain can be increased by 25%, so that the quality of sleep at night will also be improved. Jogging can increase the resistance to injury of tendons, ligaments, and joints and reduce the chance of sports injuries. At the same time, the skin, muscles, and connective tissue can also become stronger.
Although jogging for the elderly has many benefits, there are still several points to note. The best choice for jogging is seven or eight in the morning, and you should warm-up before jogging. Do not jog when you are on an empty stomach or just after eating a meal, you should rest for an hour before jogging. Usually, when jogging, the upper limbs are relaxed, the legs are raised alternately, the arms swing back and forth, two or three steps and one breath, do not do it too vigorously. In particular, you need to pay attention to the number of jogging. Do not run too frequently, just run once a day, and the time should not exceed 30 minutes.
3. Riding a bike
As an aerobic exercise, cycling can exercise the key muscle functions that connect the heart and lungs. Accompanied by aerobic breathing and accelerated exercise of the heart and lungs, it can help effectively reduce common diseases such as high blood pressure, diabetes, and obesity.
When riding a bicycle, you must not only look ahead, but also consider the left and right, avoid passing pedestrians and vehicles, and sometimes pass through the intestines, bumpy roads or uphills or downhills, so riding a bicycle can improve the brain’s judgment and response-ability. In addition, the turning and pedaling of the left and right feet affect the related left and right cranial nerves, which can promote the balance of the two hemispheres of the brain, enhance intelligence, and prevent Alzheimer’s disease.
Regular and planned cycling exercise can help the brain release more endorphins so that you can experience a natural joy, and make your body and mind in a relaxed and happy state, which can effectively help relieve stress and eliminate nervous, come out of the depression. This is also the root of many effective exercises that make people relax.
But there are also disadvantages of aged people riding bicycles, such as knee joint injuries. Therefore, the aged people should pay attention to the setting of the height of the cushion when riding a bicycle. Generally, the cushion needs to be installed horizontally, or the front end is slightly lower, and try not to tilt the front end. It is important to maintain the correct posture when riding a bike. Avoid arching your back and shoulders, and don’t collapse your waist. It is better not to exceed 60 minutes in a single ride.
4. Tai Chi
Tai Chi is a traditional exercise method in China. The movements of Tai Chi are mainly hug and twist, so that the endurance of our muscles can be improved, which will improve the flexibility of the human body in the long run. When practicing Tai Chi, coordinate with multi-directional and large-scale activities, such as downward movement, kicking, etc., which can not only improve the flexibility of the muscles but also improve the flexibility of the joints. Practicing Tai Chi in daily life can also help the elderly to effectively improve their cardiorespiratory function. This is due to the need to maintain natural and firm breathing when practicing Tai Chi. And in the process of practice, a special abdominal breathing method can be used to effectively increase the capacity of the chest cavity and increase the number of times of oxygen inhalation and carbon expiration, thereby relatively increasing the oxygen intake of each organ. Tai Chi exercises take the frame, concentrate fully on it, use the mind to guide the air, all the appearance changes, one move and one style can not emphasize the mind before the body, the mind does not move, the mind moves with the body, and the mind stops silently. The so-called ideas are the various instructions and signals issued by the central nervous system of the brain.
However, you should also pay attention to the uniform speed when practicing Tai Chi, it is better to practice Tai Chi slowly rather than fast. Practice slowly to lay the foundation. First, learn the movements and master the essentials. After proficiency, regardless of the speed is slightly faster or slower, you must maintain uniformity from beginning to end. And pay attention to the appropriate amount of exercise, which is also a basic principle of exercise for aged people.
Swimming is a very good whole-body exercise, it has many benefits for aged people.
Improve body balance. Swimming requires constant coordination of the movements of the upper and lower limbs to maintain the balance of the body in the water so that the core muscles can be strengthened. People who regularly swim exercise have a lower risk of falling than those who do other sports. For aged people whose balance ability gradually declines with age, swimming can effectively reduce the chance of falling.
Good for blood circulation throughout the body. When the skin is cold in the water, the blood vessels contract sharply, causing a large amount of peripheral blood to enter the heart and deep tissues of the human body, and dilate the blood vessels of the internal organs. When going ashore from the water, the blood vessels of the skin expand, and a large amount of blood flows from the internal organs to the epidermis. This contraction can increase the elasticity of the blood vessels and increase the coronary blood flow.
Enhance immunity. The water temperature of the swimming pool is usually 26 degrees to 28 degrees. Soaking in water quickly dissipates heat and consumes a lot of energy. In order to replenish the body’s heat as soon as possible to meet the needs of cold and heat balance, the nervous system responds quickly to accelerate the body’s metabolism, enhance the body’s ability to adapt to the outside world and resist the cold. Swimming can also improve human endocrine function and increase the function of the pituitary gland, thereby improving resistance and immunity to diseases.
Strengthen the function of respiratory organs. Since the density of water is more than 800 times greater than that of air, people are under great pressure when swimming. Therefore, the respiratory muscles must overcome the pressure of water, accelerate breathing, and increase lung capacity, thereby enhancing the ability to adapt to external stimuli and reducing the occurrence of diseases. Swimming promotes the development of respiratory muscles, enlarged chest circumference, and increased lung capacity, and the alveoli are more open when inhaling, and the ventilation is smooth, which is very beneficial to health.
Adjust mood. The mood of the aged people is often in a state of anxiety, depression, and restlessness. When water currents and waves rub and impact on the surface of the body, a special massage method of water on the human body can be formed. This natural touch and pressure not only relaxes the muscles of the whole body but also makes people feel comfortable and intoxicated. Rest in the embrace of nature.
The mood of the aged people is often in a state of anxiety, depression, and restlessness. When water currents and waves rub and impact on the surface of the body, a special massage method of water on the human body can be formed. This natural touch and pressure not only relaxes the muscles of the whole body, but also makes people feel comfortable and intoxicated. Rest in the embrace of nature.