1. What are the principles of sports for the elderly
Choosing slow motion means letting the elderly choose exercise items suitable for their own physique. Generally, it is appropriate to exercise slowly, such as jogging, walking, Taijiquan, etc. Finally, don’t choose intense exercise, which may cause the heart to be unable to load.
2. What is the principle of elderly sports? Stop the onset of illness
If the elderly feel unwell during exercise, they should stop exercise immediately, take a rest or take drugs with them. Never force yourself, otherwise you may lose more than you gain and endanger your life.
3. What is the principle of the old people’s movement
The exercise of the elderly should start from a small amount of exercise, act according to their ability, and gradually increase the amount of exercise to avoid injury caused by sudden excessive exercise. A sudden large amount of exercise will cause the elderly’s body to be unable to bear, and may eventually cause serious consequences.
4. What are the principles of sports for the elderly
Proper weight training can play a good role in preventing muscle atrophy and making organs function normally for the elderly. Many elderly friends think that weight training is not suitable, which is a very wrong idea. Of course, the elderly should choose light and safe weight training, such as lifting a small sandbag, holding a small barbell, pulling a light spring belt, etc., and each time should not be too long to avoid possible injury. Strength training includes static training, such as Golden Rooster independence, high horse step and static squatting, which are indispensable strength exercises for the elderly.
5. What are the principles of sports for the elderly? Pay attention to maintaining the “balance” of physical exercise
Moderate exercise is important for the elderly. But no single sport can practice all the contents of physical fitness. The “balance” of physical exercise should include middle and low-intensity aerobic exercise, muscle and ligament stretching exercise, dynamic and static strength training and other sports. The matching content depends on personal conditions such as age, disease, original physical fitness level and other factors.
1. Sit ups
Most middle-aged and old people have more or less problems with their cervical and lumbar vertebrae. In addition, osteoporosis, so doing sit ups is easy to cause irreversible damage to their cervical and lumbar vertebrae. In addition, this exercise has a great impact on the head, which can easily lead to increased blood pressure and accidents for people with cardiovascular and cerebrovascular diseases.
2. Climb stairs
For people after the age of 50, the body muscles will decrease by 3% – 5%, and the corresponding balance will become worse. (in addition), among the elderly who fell, more than 51% were related to climbing stairs, which killed 20000 people every year. When you get old, your joints degenerate. When you go up and down stairs or climb mountains, the weight borne by your knee joints is 3 to 5 times that of normal, which will accelerate the aging of your joints.
3. Walk backwards
In the morning, some people who do morning exercises in the park like to walk backwards. They think that this can achieve the effect of exercise. Unexpectedly, the balance, eyesight and reaction ability of the elderly have declined, and walking backwards is easy to cause accidents.
1. Walk
For the elderly with slightly poor physical conditions, it may not be possible to do vigorous exercise, so go for a walk. It is easiest to walk around the street or the park. Swinging your hands back and forth and shaking your legs can also relax your body to achieve the purpose of exercise.
2. Qigong and physiotherapy
Exercise should be done step by step, and the intensity and amount of exercise should be appropriate. If you feel hot and sweaty during exercise, and feel relaxed and comfortable after exercise, it means that the exercise is appropriate. Dizziness, chest tightness, palpitation during exercise, anorexia, poor sleep and obvious fatigue after exercise indicate that the amount of exercise is too large and should be adjusted in time.
3. Chess and aerobics
Various chess activities, singing; Dancing; Exercise should be appropriate, regular and planned. The elderly should pay attention to walking in the morning when doing morning exercises, which can promote the cerebellum. Walking 1-2 hours after supper is helpful for digestion.
4. Jogging
Jogging, also known as fitness running, has become popular all over the world as a means of strengthening the body. It has become a magic weapon to obtain wisdom, fitness and maintain youth for a long time. It has also become a means of preventing and treating diseases in modern life and is selected by more and more elderly people.
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