How do middle-aged and elderly people exercise?

Most people feel that, The middle-aged and the elderly, especially those in poor health, should stay in bed as much as possible, avoid walking, let alone going out for exercise. In fact, this view is biased. Admittedly, with the growth of age, people’s muscle strength and exercise level will decline year by year, and repair is more difficult after being injured. But this is not the reason why the middle-aged and the elderly cannot exercise. On the contrary, proper physical exercise can enhance bone strength, improve obesity, hypertension and other problems, and enrich life content and improve quality of life to a certain extent. How should middle-aged and elderly people practice? Compared with young people, the middle-aged and the elderly should pay more attention to moderate and prevent injuries in sports. It is not advisable to blindly impact with high difficulty and intensity. Our suggestion is: to control the time of each exercise within one hour, 3-4 times a week is better to prevent excessive exercise; Extend the warm-up before training, make the body fully adapt before exercising, and give sufficient time to stretch and recover after training; Aerobic exercise is the main exercise, i.e. Exercise with sufficient oxygen supply during exercise, such as fast walking, cycling, fitness dance, etc. According to the physical condition, adjust the intensity, such as changing long-distance running to fast walking, even walking, etc. Choose gentle exercise methods, such as Taijiquan, square dancing, gateball, swimming, etc. Try to avoid sports that require explosive force or physical confrontation. The specific intensity and frequency of exercise should vary from person to person. For people with health problems, please follow the doctor’s advice and pay attention to their physical reactions. Can I still do strength training when I am old? In the general sense, Strength training is only for young people. In fact, The middle-aged and the elderly carry out strength training, It is also very good for health. In recent years, The World Health Organization, the American Heart Association, As well as many scientists, They are all promoting moderate strength training for the middle-aged and the elderly. This is useful for maintaining muscle levels, bone density, They all have very positive effects. Compared with young people, Strength exercises for the middle-aged and the elderly, It is enough to maintain it 1-2 times a week. In addition to avoiding excessive load caused by heavy weight, If conditions permit, You can also go to the gym, Replace free weight with track instruments with fixed power generation. Simply put, it is to use instruments to help maintain body stability and replace part of power generation. This kind of exercise is no less than traditional strength training in muscle and strength growth for the elderly, but its advantages are very outstanding: subjectively it is more [labor-saving], making it consume less and preserving physical strength; Almost completely put an end to sports injuries such as slipping. The movements are more standardized, avoiding injuries caused by inadequate movements. The weight is adjustable and flexible. Of course, for most people who do not have the conditions to go to the gym for exercise, self-weight training at home also has the effect of strengthening strength. It should be noted that it is best to have someone nearby to accompany them during exercise to prevent accidents. After exercise, what should be added? Compared with young people, the middle-aged and the elderly have much weaker digestion and utilization ability of protein, and the difficulty of muscle growth is relatively great. In addition to ensuring a balanced daily diet (carbohydrate, protein, high-quality fat, cellulose, etc. are required to be ingested), you can also take the following supplements according to your personal situation: whey protein powder, or branched chain amino acids; Health products suitable for joint protection; Comprehensive vitamins and minerals. Life lies in exercise. As long as the arrangement is reasonable, the training is scientific and the fitness is not exclusive to young people! Responsible Editor: Ni Jiahua