Good exercise for the elderly. Six exercises suitable for the elderly

　　Once people get older, they must pay more attention to physical health, and exercise cannot be ignored. But due to elderly Due to the special characteristics of the body, one cannot engage in some strenuous exercise. So, what are the health-preserving exercises for the elderly? I recommend 3 simple actions for everyone, you can exercise Lower back flexibility for the elderly healthy body.

　　Health and fitness exercises

　　1. Lie on your back with your knees bent, and gently press one knee toward your chest with both hands, so that your back feels stretched, but only to the extent that you do not feel pain. Hold for 30 seconds and then relax. Do this alternately on both sides.

　　2. Lie down with your knees bent, tighten your abdomen, lift your buttocks, and lift your back off the ground. Hold for 30 seconds and then lower it.

　　3. Lie down with your knees bent, cross your hands behind your head and hold your head, lift your head upward until your shoulders are off the ground, hold for 10 seconds and then relax, as if doing sit-ups.

　　The elderly's physical condition is not as good as before, so they need to exercise more. The above three simple movements are very suitable for elderly friends and are very helpful for exercising the lower back. I hope that elderly friends can do it often, which can relieve fatigue while exercising their lower back.

　　Six sports suitable for the elderly

　　1. Walking: It is the most suitable exercise for the elderly. Regular walking exercise can regulate the functions of various organs and enhance the strength of waist and leg muscles.

　　2. Gymnastics: There are many methods, such as radio exercises, health exercises, and medical gymnastics.

　　3. Self-massage: General techniques include pushing, rubbing, kneading, pinching, pinching, dotting, holding, rubbing, etc., which can promote blood circulation and improve metabolic function.

　　4. Jogging: No more than 30 minutes at a time.

　　5. Tai Chi: Suitable for the elderly and infirm, people with high blood pressure, coronary heart disease patient.

　　6. Qigong and physical therapy: Exercise should be done step by step, and the intensity and amount of exercise should be appropriate. If you feel hot and slightly sweaty during exercise and feel relaxed and comfortable after exercise, it means you exercised appropriately. Dizziness, chest tightness, palpitations during exercise, loss of appetite, poor sleep, and obvious fatigue after exercise indicate that the amount of exercise is too large and the amount of exercise needs to be adjusted in time.

　　Exercise suggestions for the elderly

　　1. When practicing, you should maintain even breathing, adopt a slow to deep breathing method, and avoid shortness of breath or holding your breath.

　　2. You need to feel the muscles being stretched in each movement, but do not stretch too much.； After each movement, you should relax the stretched area and wait for the muscles to relax before stretching.

　　3. It is more appropriate to train three or four times a week.

　　4. Flexibility exercises can be performed before or after fitness activities. Doing them before fitness can help warm up and prevent injuries.； Doing it after exercise can help relax muscles and eliminate fatigue.