Summer exercise and health care options for the elderly from outdoor to indoor options

　　In addition to diet and tea therapy, the elderly’s health care in summer includes appropriate exercise. exercise Also helpful for body and mind healthy , enhance physical fitness. Sports and fitness are not only popular among young people; elderly The general trend of health protection. However, exercise should not be intense. Choosing "slow-paced" exercise that soothes the body and mind is obviously more suitable for the elderly. It can help improve physical fitness, promote blood circulation, and lower blood pressure. So, what is the best exercise for the elderly in summer?

　　1. Take a walk

　　Many people worry about fitness, especially in summer, when many people are unwilling to move. In fact, if you open your legs, you will naturally join the fitness army. Traditional Chinese medicine points out that walking is the best aerobic exercise in summer.

　　First, brisk walking is easy to master. Secondly, brisk walking is not limited by time and location. In addition, brisk walking on flat ground puts less pressure on the knee and ankle joints, and is suitable for almost everyone including the elderly, the frail, and the severely obese. The equipment for brisk walking is also very simple. All you need is a pair of comfortable and well-fitting sneakers, and you can be on the road to health. Try to walk along the streets under the shade of trees or along the windy river or seaside. The tree-lined avenues in the park are more suitable.

　　2. Badminton

　　Badminton is mostly played on indoor courts, which are less likely to be exposed to the sun, making it an ideal choice for summer sports. Badminton is a sport that can exercise people's eyesight, quick hands and whole body. Playing badminton can not only strengthen your body, lose weight and shape your body, and prevent cervical spondylosis, but it can also promote metabolism and eliminate toxins from the body through sweat.

　　Badminton is suitable for men, women and children. The amount of exercise can be determined according to their age, physique, sports level and the characteristics of the venue environment. Teenagers can exercise as an effective means to promote growth and development and improve physical function. The amount of exercise should be moderate intensity and the activity time should be 40-50 minutes. The elderly and the infirm can exercise as a method of health care and rehabilitation. The amount of exercise should be small and the activity time should be 20-30 minutes.

　　3. Swimming

　　Swimming is another physical activity that can treat many age-related illnesses. It also relieves stress, relieves muscle pain, and promotes good health. Swimming not only exercises the hands, feet, waist and abdomen of the human body. It also benefits the internal organs in the body, such as the heart, brain, lungs, liver, etc. It is especially beneficial to blood vessels and is known as "vascular gymnastics". In addition, because the calories consumed in water are significantly higher than on land, swimming can also reduce excess weight and achieve bodybuilding effects.

　　4. Yoga

　　Yoga is also the best choice for the elderly to exercise in summer. The human body is quite flexible in summer, and muscles are not easily strained or sprained. It is a good time to practice yoga. Do yoga on an empty stomach. It is best to practice yoga two to three hours after a meal, or half an hour after practice before eating. Do not take a shower within half an hour before or after practice.

　　In summer, the human body's qi and blood flow more smoothly. Practicing yoga at this time is not only much easier, but also makes the body more relaxed and comfortable after being fully stretched. While doing yoga, paired with a relatively light diet, the flabby belly and waist fat will become firmer and more tangible. Many people become irritable in the hot summer. Yoga breathing and meditation can also relieve anxiety.

　　5. Tai Chi

　　Tai Chi is a traditional sport in my country that exercises the body through sets of movements and rhythmic breathing. After a period of practice, Tai Chi can effectively improve cardiopulmonary function, exercise the body's flexibility and coordination, and relieve osteoporosis and body pain. ； And many people feel inner peace during the practice, and their anxiety and restlessness can be significantly relieved, which is beneficial to their mental health.

　　Some people worry that Tai Chi will hurt the knees. In fact, for people without joint problems, Tai Chi with standard movements does not require jumping around, has little impact on the joints, and will not increase the burden on the knee joints that have already developed bone hyperplasia. On the contrary, because it stimulates bone mass to a certain extent, with the help of correct nutrition, it can also alleviate the problem of osteoporosis. However, if you have knee problems before, it is recommended that you still exercise under the guidance of a doctor.

　　6. Square dance

　　Square dancing, which has become popular in recent years, is also a very good exercise. It can not only exercise your body but also expand your social life. But I would like to remind you to act according to your ability and pay attention to the rhythm.

　　Warm reminder: Many elderly people believe that it is good to exercise in summer, and sweating more can help detoxify the body. However, the temperature is high in summer, and the body will sweat a lot during exercise, which increases blood viscosity and can easily induce cardiovascular and cerebrovascular diseases such as stroke, myocardial infarction, and myocardial infarction. disease occur. Therefore, the elderly are still very particular about exercising in summer. For example, exercise regularly for at least 30 minutes each time ； Gradually increase the amount of exercise ； Wear comfortable sportswear and shoes when exercising ； Monitor blood sugar and blood pressure ； Consult your doctor before engaging in any type of exercise.