”Exercise” is an elective course in life for the elderly, but did you know that this elective course can not be repaired by anyone? The elderly due to the decline of multiple organ function, bone and joint degeneration, osteoporosis, summer exercise should be selected for their own projects, not strenuous, not difficult, not dangerous, the key is not more than 30% of the normal heart rate, otherwise aggravate the heart load.
Slow movement to adhere to the effective
”Slow exercise” in the type can be divided into three kinds.
1, soothing aerobic exercise, such as jogging, walking, hiking, swimming, etc..
2, with a certain intensity of household chores, such as cooking, mopping, etc..
3, a smaller amount of exercise but beneficial to physical and mental health, such as fishing, playing chess, etc.
The safety factor of “slow motion” is generally very high, almost no damage to the body, the human heart and lungs can withstand. However, there is a degree of control, especially for the elderly with chronic diseases. The premise of ‘slow motion’ to bring health is to persist, ‘three days of fishing and two days of sunbathing’ is difficult to have an effect, the formation of habits is the ideal state.
Slow exercise has many benefits
Generally speaking, it may take a week to recover after a strenuous exercise, but “slow exercise” is not such a concern at all. Not only that, many “slow movement” are integrated into life, such as morning exercise, evening walk, as well as the usual dog walking, grocery shopping, cooking, mopping …… When all of these become habits, long-term persistence will not be a problem.
The “slow movement” is also beneficial to psychological conditioning. The purpose of fitness is not only for physical health, but also to take into account the psychological and social adaptability. Leisure activities such as chess and fishing are typical sports and recreation projects that take into account physical and mental health. Yoga and other soothing exercises can also play a role in relieving psychological stress.
Four reminders should be kept in mind
Summer seniors do “slow motion” and some cautions.
1, is not recommended to exercise in the morning, diabetic patients should pay more attention to this, fasting exercise will lead to hypoglycemia.
2, the best time to exercise should be 4:00 p.m. to 6:00 p.m., more than 30% of the normal heart rate of exercise 2 to 3 times a week can, once do not exceed half an hour.
3, try not to exercise in a strong sunlight environment, otherwise sweating too much is likely to cause metabolic disorders in the body.
4, there is hidden heart failure, atrial fibrillation, heart attack of the elderly do not exercise vigorously, and degenerative changes in the joints of the elderly, walking less on the steps, more walk on the flat.
”Slow motion” is everywhere
In fact, “slow motion” everywhere, in addition to the above mentioned, what else is suitable for the elderly to do, and what is their respective target?
1.Gardening
Do not underestimate the planting of flowers and plants at home, turning the soil, leaf repair, fertilization, the whole process can increase energy consumption, reduce fat deposition, thereby preventing and improving cardiovascular disease.
2.Walking the dog
Do not feel that walking the dog is a troublesome thing in the future, more to do can bring you health, puppy front run, you walk in the back, walk in the process of throwing the shoulder effect is good, can prevent periacetabular disease.
3, clutching walnuts
Perhaps you think that clutching walnuts is not considered exercise, in fact, wrong, clutching walnuts can be a good massage palm of the Laogong point, help to open the body and wake up.
Can not completely replace other sports
Although “slow motion” is suitable for the elderly, but can not be “slow motion” completely replace other sports. In addition to exercising the heart and lungs and physical fitness, the practice of reaction, balance, flexibility and control should not be neglected, therefore, the elderly should adhere to a variety of forms of exercise.
In addition to the “slow movement”, older people should also do some strength training, such as dumbbell exercises for older women and tug of war for older men. It is important to note that if you are outdoors, you should avoid the time and place where air pollution is serious.