9 fitness methods suitable for the elderly
1. Walking
Walking in the park or other places with a good environment can not only exercise the heart and lungs, but also Enjoy the scenery and walk briskly to consume more energy without putting too much pressure on your joints.
2. Cycling
If you want to enjoy the beautiful scenery of mountains and rivers, mountain biking can help you realize this wish. Unlike hiking and long-distance running, this exercise puts less pressure on the joints, and the energy consumption and endurance training are no less than other sports.
3. Play basketball
People who like team sports will definitely not be able to refuse the temptation of basketball. While the upper and lower limbs are exercised, hand-eye coordination will also be improved.
4. Jogging
If you like to exercise alone, then jogging is a good choice. However, I suggest that it is best to exercise with a partner, because there are many emergencies among the elderly. If more than one person exercises together, there will be someone who can call for help in time when an emergency occurs.
5. Medical and health exercises
This set of exercises is also very suitable, and it is a whole-body exercise. It can also be done in the living room or on the balcony. Xinhua Bookstore also sells coaching CDs and performance CDs. It is not difficult to learn, but it takes a long time, about five to sixty minutes, and the fifty or sixty movements are not easy to remember. You can only do it by putting on the CD and turning on the music. This set of exercises is really good for the body, and it is relatively free and casual to do, but it takes too long and is not easy to stick to.
6. Tai Chi ball
Use a racket that looks a bit like a tennis racket. You can do Tai Chi ball anywhere. Playing it before going to bed can help you sleep. It is sold in sporting goods stores. Yes, it costs about thirty yuan per session. This exercise is very convenient and can be done in the office or at home. The bookstore sells coaching CDs.
7. Square dancing
Square dancing is suitable for the elderly who are agile and physically fit. Along with the music, the body dances, the whole body moves, all the cells in the body are exercised, and you sweat profusely, which is the feeling of pleasure after exercise. Square dancing can also cultivate sentiments, make the elderly love music and regain their enthusiasm for life.
8. Walk backward
Don’t underestimate walking backward. When a person walks backward, the body leans backward, and the pressure on the waist also moves backward. For those with lumbar disc herniation and other symptoms, It is very good for the elderly. It can help reduce the pressure on the lumbar spine. After the regression is completed, it can give you a good night's sleep.
9. Tai Chi
Tai Chi has many factions and many moves, such as Simple Twenty-Four, which is relatively the easiest to learn. , but each faction’s playing style is different, but basically it’s not much different. You can buy a coaching disc at Xinhua Bookstore. It takes five or six minutes each time and you can play in the living room or on the balcony. I think it’s very Suitable for beginners. Of course, there are also forty-four poses, eighty-eight poses, etc. Once you have learned the basics, you can further your studies.
Related reading? Fitness methods for the elderly in various countries around the world
Malaysia? The oldest fitness method
Elderly people in Malaysia prefer a method called "Bamboo Blowing" movement. This oldest sport in Malaysia is very popular among the elderly. There are only two instruments for blowing bamboo arrows. One is a hollow bamboo tube about 2 meters long, and the other is a thin and light short arrow. Although the props are simple, it is not that easy to become a good fuiya player. If you were asked to blow a short arrow a hundred meters away with just one breath and accurately hit a target the size of a button, it would be impossible without regular practice and a lot of strength. It can be seen that blowing bamboo arrows is also an exercise for breath regulation.
Japan’s most elegant way of fitness
Reciting poems and eulogies is considered by ordinary people to be a romantic, edifying and elegant activity that expresses people’s inner emotions. People often I never thought it could be related to fitness.
However, in Japan, the elderly have upgraded chanting poems and hymns into a magic weapon for fitness. It sounds a bit difficult to understand at first, but Japanese elderly people tell us this: Reciting poetry is an activity that is both physical and mental. ?The Recitation Correspondence Center founded by Japan Broadcasting Corporation 10 years ago has admitted more than 40,000 students, of which more than 60% are senior citizens over 60 years old. They sent their poetry recitation tapes to the correspondence center one after another, and the teachers provided comments and guidance.
This activity that Japanese elderly people are keen on is beneficial to health and has a scientific basis. Japanese health experts have determined that regular poetry recitation by the elderly can increase lung capacity, improve memory, and even prevent Alzheimer's disease.
The United States? The most relaxing way of fitness
The United States is a country that leads the world’s fashion. American elderly people with full personality are not to be outdone. Their preferred fitness method is also unique. of.
Floatation tank, before we knew the word, American old people had boldly tried to use it for fitness. In fact, the so-called "floating box" is a box made of fiberglass. When using, inject a certain concentration of salt water and natural aromatics into the box. When elderly friends come to the SPA center, they can enjoy this service: they only need to immerse themselves naked in the floating tank (that is, in a state of half-floating and half-sinking), close the tank door, and as the water temperature gradually rises, the fragrance will get better. It gets stronger and stronger, and some fragrances can also allow bodybuilders to gradually enter a high-quality deep sleep state?
The advantage of a floating tank is that it can lower blood pressure, soften blood vessels, reduce strokes and heart attacks, and at the same time , it can also prevent and treat a variety of skin diseases. Elderly friends can fully enjoy the health care and therapeutic effects of the floating tank while relaxing and resting. The float tank is indeed a very relaxing way to exercise.
Brazil? The gentlest way of fitness
In Brazil, there are various fitness methods for the elderly. Now, the most popular fitness method among the elderly is crawling.
In order to recommend "crawling", a sport that is beneficial to the health of the elderly, to more people, Brazilian geriatric treatment experts spared no effort to create the "Elderly Crawling Club". Since the establishment of this club, there has been a "crawling craze" among the elderly in Brazil. Elderly friends began to learn to crawl on the floor of their bedroom at home.
For those elderly people suffering from cardiovascular disease, hemorrhoids, digestive disorders and other diseases, crawling is a perfect exercise. Because this exercise is soothing and gentle, various systems of the body can be mobilized during the crawling process. Crawling can prevent and alleviate more than 20 kinds of geriatric diseases, and because of its gentle movements, it is not easy for the elderly to be injured during the fitness process.
Britain? The latest fashionable way of fitness
Jogging is a very healthy exercise. However, the elderly in the UK also add an attributive in front of "running", which is "barefoot". We can imagine an old man running barefoot on a soft lawn or a smooth bicycle path, and we have to sigh that the British old man has taken the sport of running to the extreme. Because running barefoot can massage the acupuncture points under your feet, thereby improving various body functions. Therefore, in the UK, barefoot running is the most popular fitness activity among the elderly.
This fitness method used by British elderly people has also been recognized by the medical community. This is because barefoot running can not only speed up the recovery of common diseases, but also reduce depression, mania and other illnesses.
Germany? The most exciting way of fitness
Kicking fireball sounds like an incredible sport, but the first thing that comes to mind is the safety issue. The so-called "fireball" is to dry the coconut, soak it in kerosene and ignite it. This sport was originally only popular in Southeast Asia, and most of the performers were middle school students. But in recent years, this sport has come to Germany and has been widely spread among some elderly football enthusiasts. These old people even kick fireballs for their own entertainment. Before kicking fireball, the elderly will put on special fireproof shoes prepared for this sport, which is much safer. They feel that kicking fireballs is not only fresh and interesting, but also inspires a tenacious spirit.