(1) Walking: Walking is very beneficial to human health. Throughout the ages, many great men and scholars have taken walking as an exercise method to strengthen the body and adjust the spirit.
Walking has a good fitness effect. First of all, walking is an activity to cultivate emotions and relax feelings. Walking slowly on the ground with fresh air and elegant environment will make people look refreshed and relaxed. Walking can regulate the function of cerebral cortex. After intense mental work, walking can eliminate fatigue, strengthen the brain and improve intelligence, and help sleep. Therefore, walking has a refreshing effect. Secondly, walking is a gentle and relaxing exercise. When walking, two feet alternately exercise, which can exercise muscles, bones and muscles, strengthen legs and feet, promote blood circulation, accelerate heartbeat and increase cardiac output. This is a good exercise for the heart and is beneficial to the prevention and treatment of hypertension and coronary heart disease. Walking can also enhance the secretion function of digestive gland, promote the regular peristalsis of gastrointestinal tract and improve respiratory function. Third, walking is also a means to get rid of illness and prolong life. Walking can promote metabolism, increase energy consumption, promote the utilization of excess fat in the body, and help prevent diabetes and obesity; For the elderly who are constipated due to gastrointestinal dysfunction, walking is beneficial to keep defecation unobstructed; For the elderly who suffer from insomnia, a walk before going to bed helps them sleep. In a word, walking can dispel diseases, strengthen the body and prolong life, which is very beneficial to the physical and mental health of the elderly.
As a fitness exercise, walking needs a certain speed to achieve its goal. Generally speaking, moderate-speed walking (80-90 steps per minute) or high-speed walking (more than 0/00 steps per minute/kloc) can achieve good results. For the health of the elderly over 60 years old, we should strive to achieve a walking speed of about 6,000 steps per minute 100. Therefore, it is more appropriate to walk 1 hour every day. When walking, the highest pulse rate is kept at 1 10-l20 beats/min, and I feel good about myself. Some elderly people may not reach this goal, as long as they exercise at the fastest speed, they will certainly achieve better results.
At present, there is still a kind of walking backwards in society, that is, walking backwards. Its advantage is to adjust the muscles that are not used at ordinary times, improve blood circulation and relieve or eliminate back pain. People with lumbar muscle strain or hyperosteogeny can take this method in the flat or open place without obstacles.
(2) Jogging: Jogging, also known as fitness running, as a means to keep fit, a magic weapon to gain wisdom, keep fit and stay young forever, and a means to prevent and treat diseases in modern life, has become popular all over the world and has been chosen by more and more elderly people.
Jogging is good for exercising heart and lung function. It can enhance and improve the pumping function of the heart, improve the excitability of the myocardium, enhance the contractility of the heart, slow down the heartbeat, increase the cardiac output, dilate the coronary artery, promote the collateral circulation of the coronary artery, increase the blood flow of the coronary artery, improve the myocardial nutrition, prevent or reduce the attack of angina pectoris, and have a good effect on preventing and treating coronary heart disease; It can improve the function of cerebral cortex, adjust the connection between cortex and viscera, improve the coordination of various system organs, adjust the contraction and relaxation function of blood vessels, increase the elasticity of blood vessels, and be beneficial to the stability of blood pressure. Patients with hypertension can promote the gradual decline of blood pressure. The amount of oxygen inhaled during jogging is 8 times more than that during meditation, which can obviously increase vital capacity, make alveoli fully active, effectively prevent the elasticity of lung tissue from decreasing, and improve and improve lung function. Jogging can reduce weight, improve fat metabolism, reduce the contents of triglycerides and cholesterol in blood, and promote the gradual decline of cholesterol deposited on the arterial wall, so it is of great benefit to prevent and treat hyperlipidemia, obesity, coronary heart disease, arteriosclerosis, hypertension and other diseases.
Fitness running is generally divided into three stages: warm-up, jogging and relaxation. At the beginning, warm up properly, move your limbs slowly, relax your whole body muscles, and adapt your heartbeat and breathing to the needs of exercise, usually for 2-3 minutes; When running, walk briskly, swing your arms naturally, inhale through your nose and exhale through your mouth. Take a deep breath and breathe slowly and rhythmically. Inhale every 2-3 steps 1 time, and exhale after 2-3 steps 1 time. The speed of fitness running is from120m to130m per minute, so you won't feel uncomfortable. You can jog for 5- 10 minutes for the first exercise, and increase it to 15-20 minutes after getting used to it. It is best to keep exercising 1 time every day, and those who have difficulties should exercise at least three times a week, gradually increasing to 30-40 minutes each time. It is not advisable to stop immediately after jogging, but to walk slowly or do some relaxation activities in situ and gradually restore the quiet state.
It is best to choose the running time every morning, mainly jogging, and do what you can. For the elderly who were in poor health or lacked exercise before, you can take the way of walking and running alternately, gradually adapt to it, and then invade and run all the time. The distance of running is from near to far, the speed is from slow to fast, and the whole body feels comfortable. In case of rain, snow, windy weather or other reasons, you can run and exercise indoors.
(3) Tai Ji Chuan: Tai Ji Chuan is a traditional fitness program in China, which has the effects of fitness and longevity, and has a good effect on the prevention and treatment of chronic diseases. It is a very suitable exercise program for the elderly. First of all, when playing Tai Ji Chuan, pay attention, and pay close attention. Turn your eyes with your hands, change your steps with you, the movements are smooth, coherent, stable and harmonious, and keep quiet while moving, which is conducive to brain rest; Secondly, it helps to delay the decline of muscle strength and maintain and improve the flexibility of joint movement; Third, Tai Ji Chuan moves slowly and softly, combining rigidity with softness, and muscles contract and contract rhythmically, which plays a unique role in regulating the functions of cerebral cortex and autonomic nervous system; Fourth, it can treat various chronic diseases such as hypertension, neurasthenia, ulcer, tuberculosis, hepatitis recovery, osteoarthropathy and so on. It has the effect of eliminating diseases and prolonging life.
There are many schools in Taiji Chuan. Beginners had better practice "Simplified Tai Ji Chuan" published by the State Sports Commission, which is easy to learn and has a good effect. Boxing practice should be conducted outdoors or indoors with flat ground, quiet environment and fresh air. It is best to exercise in the morning or evening. Practicing boxing in the morning can make all organs of the body move and prepare for work and life activities. Practicing boxing at night helps to eliminate fatigue. Before practicing boxing, you should be prepared, adjust your breathing when playing Tai Ji Chuan, and keep your breathing steady for a long time, which is beneficial to exercise your breathing muscles and increase your appetite. You can adjust the time, frequency, shelf height and moving speed according to your physical strength. It is best to practice 1 time every morning and evening, and each time 10- 15 minutes.