People must pay attention to health care when they reach the age, but many ways and methods are very different from those of young people. Experts suggest that each type of fitness method has its own specificity and limitations. The choice of too single method is not necessarily good, and should choose the balance movement or alternate movement of each part. The following are eight balanced movements, and the elderly can choose several of them.
Brain balance : In addition to physical exercise, such as walking, running, playing, but also alternate brain exercise, such as writing, practicing calligraphy, surfing the Internet, playing cards, playing chess. Not only can it increase physical strength, but it can also delay brain aging and avoid excessive brain or physical activity.
Dynamic and static balance : physical and mental energy alternate activity exercise. While ensuring adequate sleep and rest time, do meditation and meditation to relax your muscles. Dynamic muscle activity ( walking for 30 minutes ) and static muscle activity (high knees with knee flexion greater than 90 degrees for 10 minutes per day ) are performed.
Up and down balance : running and walking with lower limbs to exercise the cardiovascular system, mainly exercising the leg muscles ; exercise with more upper limbs ( playing, fitness equipment ) also needs to make the upper and lower limb muscles get a balanced exercise.
Balance before and after : Most of the body's movements are forward, so the anterior group muscle ligaments are superior, and the posterior group is inferior. Front and back imbalance is the source of many diseases. Backward movements, such as back walking, anti-bow, backstroke, etc., can strengthen the inferior muscle ligaments.
Left and right balance : People have big hands or legs that are dominant, and they are naturally more versatile, and the corresponding side is at a disadvantage. The benefits of alternating left and right activities not only balance the left and right limbs, but also the balance between the left and right hemispheres.
Fast and slow balance : alternating fast and slow movements, such as slow rhythm or fast-paced dance, slow walking and alternating, can make the body's various metabolic functions get exercise.
Cold and heat balance : exercise at different temperatures outside the body for the body's immunity, cardiovascular smooth muscle relaxation and contraction can play a role that can not be replaced by any drug. Exercises such as winter cold winds and summer heats up to 30 °C are required. Neither the overemphasis on the benefits of a particular method nor the limitations of a particular method. When you are young, there is no cold water bathing habit. When you are old, the water temperature difference should be appropriately reduced. It is suitable to swim in a swimming pool with a water temperature of 26~28 °C .
Vertical balance: Most of the human body adopts upright movement. It needs to be in a horizontal position or horizontal movement to maintain the balance of gravity and blood distribution in various parts of the human body, and to reduce the burden on the heart, so as to achieve the purpose of health and longevity. In addition to swimming, crawling is also a horizontal movement, and the four limbs crawl forward, and the effect is better every time for 20 to 30 minutes.
Exercise should increase with age, and reduce the intensity appropriately. Old people who like to pull the ligament can not only pull the ligament without practicing strength, and can increase the muscle training of the legs and upper limbs in the fitness mode. Â
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