Constipation is a chronic condition that plagues many older adults. Why is this? The main reasons are the following: 1. As we age, daily physical work or exercise decreases, coupled with chewing and stomach digestion weaken, the intestinal secretion of digestive juices decreases, gastrointestinal peristalsis slows, resulting in a slow metabolism, and the cycle of food becoming waste out of the body is extended. At this time, the abdominal cavity and pelvic floor muscles are weak, the anal sphincter tension is also weakening, the stomach and colonic reflex zones receive a weakened signal, resulting in a decrease in sensitivity, so that the food stays in the intestine for too long, resulting in excessive absorption of water, which can cause constipation. 2, certain physical or mental diseases can also cause constipation. For example, Alzheimer’s disease and mental depression can cause the gastrointestinal reflex to become weaker, resulting in weakened bowel function, thus causing constipation. 3, hypertension, diabetes, heart disease and other diseases, in the development process will also have different degrees of impact on the digestive system, which will lead to constipation. 4, long-term use of certain drugs, such as sedative psychotropic drugs, iron for the treatment of anemia, etc., can also cause constipation. Exercise to relieve constipation, more healthy and long-lasting. Reasonable exercise helps promote intestinal blood supply and colon peristalsis, which can play a role in relieving functional constipation. If the elderly have constipation, in addition to taking medication under the guidance of a doctor, they can also choose the right type of exercise to relieve constipation according to their own situation. Exercise one or two hours a day, as long as you do not feel fatigue. This is a healthier and more permanent solution than taking medication. (1) Walking, jogging, and swimming Walking, jogging, and swimming are the most suitable exercises for elderly people who have a good physical foundation. You should note that the intensity of exercise should not be too high unless you are a long-distance runner or swimmer who has been doing it for many years. Generally speaking, 2-3 times a week is enough, at the same time, you can do some less intense exercise to assist, such as walking and doing exercises and so on. Remind you that, from the safety point of view, it is not recommended for the elderly to exercise on the treadmill. After all, a long time of uniform motion is a big stimulus to the knee joint. In addition, please choose the right sports shoes and sports equipment, which is necessary to ensure safety. (2) Exercise, square dance, yoga, which is a group activity, can regulate the mood, but also increase the amount of exercise, promote intestinal peristalsis, a multi-benefit. What is suitable for people? If you have just retired or depressed mood, we recommend you to participate in this type of exercise. While working out, you can communicate with each other, soothe your emotions and get healthy both physically and mentally. (3) Table tennis, badminton, gateball these three ball sports belong to the competitive sports, not only can coordinate hand, eye and foot movements, but also exercise to the whole body muscles, sports effect is also particularly good: can enhance muscle strength, stimulate gastrointestinal peristalsis, promote food metabolism, reduce food retention, prevent constipation …… However, before exercise must be Do a good job of preparing activities to prevent strains and sprains in sports. (4) Taijiquan, Ba Duan Jin, Qigong Traditional Chinese medicine fitness qigong, most of the “tranquil emptiness, less thought and less desire” method of “adjusting the spirit of refining”. With abdominal breathing and spinal exercise, it can achieve psychological balance, play a squeezing massage effect on the internal organs, thus improving the blood circulation of the gastrointestinal organs and other digestive organs, promoting the peristalsis of digestive organs and secretion of digestive glands to improve the function of the digestive system. These exercises are soothing and calming, cultivating the body and mind, and are ideal for the elderly.