1, sports: long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc., supplemented by Tai Ji Chuan, table tennis, badminton, tennis, disco aerobics, etc.
2. Exercise intensity: The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, the heart rate of 40 years old is controlled at 140 beats/min; 50 years old 130 times/minute; More than 60 years old 120 times/minute is appropriate.
3. Exercise frequency: Middle-aged and elderly people, especially the elderly, have a longer recovery time after fatigue due to the lower metabolic level of the body, so the exercise frequency can be increased or decreased according to the situation, generally 3-4 times a week is appropriate.
4, exercise time: each exercise time is controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health level, middle-aged and elderly people had better develop the good habit of doing physical exercise for many years.
(1) Walking: It is the most suitable exercise for the elderly. Regular walking exercise can adjust the functions of various organs and enhance the muscle strength of the waist and legs. (2) Gymnastics: There are many methods, such as radio exercises, health exercises and medical gymnastics.
(3) Self-massage: General manipulations include pushing, rubbing, rubbing, pinching, pinching, pointing, holding and rubbing, which can promote blood circulation and improve metabolic function.
(4) Jogging: no more than 30 minutes at a time.
(5) Tai Ji Chuan: Suitable for the elderly and infirm, patients with hypertension and coronary heart disease.
(6) Qigong and physical therapy. Exercise should be gradual, and the intensity and amount of exercise should be appropriate. If you feel hot and slightly sweaty during exercise, you will feel relaxed and comfortable after exercise, which means that exercise is appropriate. Dizziness, chest tightness, palpitation, loss of appetite, poor sleep and obvious fatigue after exercise indicate that the amount of exercise is too large and needs to be adjusted in time.
(7) Chess, aerobics, aerobics, Tai Ji Chuan, all kinds of chess activities, singing; Dance; Exercise should be appropriate, regular and planned. The elderly should pay attention to going in the morning exercise, which can promote the cerebellum. Walking after dinner in 1-2 hours will help digestion.
Matters needing attention in sports for the elderly:
First, we should vary from person to person and do what we can. According to your actual situation, choose the sports that suit you, and it is appropriate to participate in sports that are slow, even, naturally breathing and effortless.
Second, it is necessary to step by step and gradually improve. You can't rush for success, you should gradually increase the amount of exercise.
Third, we must persevere and keep flowing. The most important thing in physical exercise is perseverance.
Fourth, pay attention to safety. Prepare well before exercise, and pay attention to the safety of the surrounding environment to avoid physical injury.