How to keep fit for the elderly. 14 kinds of exercises are good for your health.

　　As we grow older, elderly Various body functions decline, so some exercises are not suitable for the elderly. Otherwise, not only will the exercise effect not be achieved, but it will also cause discomfort to the elderly. healthy bring harm. So how do seniors keep fit? Next, we will introduce 14 kinds of exercises suitable for the elderly for your reference.

　　How do seniors keep fit? Regularly doing 14 kinds of exercise is good for your health

　　1. Practice balance with eyes closed

　　Close your eyes and try to maintain body balance. The brain relies on information from the muscles and joints of the limbs to coordinate various parts of the body, making it better exercise brain, preventing dementia.

　　2. Pitch while walking

　　Regardless of age, holding a ball in both hands and throwing and catching it during exercise better stimulates areas of the brain that control attention, researchers say.

　　3. Play table tennis

　　Playing table tennis can enhance the strength of the limbs, waist, and back muscles, improve the body's tolerance, effectively enhance visceral function, and delay aging.

　　4. Roll waist

　　Bend your legs, hug your knees with your hands, keep your upper body as flat as possible, tilt your legs to the left first, and roll your waist left and right on the bed. You can gradually increase the inclination and rolling intensity and do it seven or eight times.

　　5. Go for a walk in the park

　　Researchers found that people who regularly went for walks in the park had a 20% improvement in memory and concentration. Experts say natural environments have a calming effect on the mind and body, allowing the brain to better process information.

　　6. Leg and shoulder contraction exercise

　　Place your limbs close to the bed and lie on your back in a straight line. Lift and retract the left leg upward while retracting the left shoulder downward. Lift and retract the right leg upward while retracting the right shoulder downward. When lifting and contracting the legs, the hips should be contracted to complete the leg movement.

　　7. Croquet

　　Gateball is competitive, the game time is short, and the amount of exercise is not large, but it is very interesting and is more suitable for the elderly. Gateball exercise can enhance the strength of the elderly's back and limb muscles, and also has a brain-building effect.

　　8. Jog with friends

　　Numerous studies show that increased social interaction can help reduce the risk of memory loss. A new study shows that extensive social interaction makes female The risk of Alzheimer's disease is reduced by 26%. Psychological research also shows that encouraging others to exercise will also encourage you to exercise more.

　　9. Run while walking

　　Research shows that two 3-minute runs can help exercisers memorize new words 20% faster than those who don't exercise. Studies have found that various aerobic exercises can speed up blood circulation, thereby making the hippocampus area of ​​the brain responsible for memory and language learning healthier.

　　10. Stretch

　　Stretch your arms straight above your head and clamp your legs to form a straight line. Stretch the limbs vigorously to stretch the joints of the whole body, especially the lumbar spine. After doing five or six straight movements, pull your arms apart again, spread your legs so that your body forms a large character, and stretch to both sides five or six times.

　　11. Sit-ups

　　This section mainly relies on the pumping force of the abdominal muscles to complete. If you can't sit up, you can first use your arms to drive your upper body to stand up and sit down. To do this action, if your abdominal muscles are strong, you can place your hands behind your head or flat on the bed. You can do it 5 to 10 times according to your physical condition.

　　12. Weightlifting and balance training

　　Research shows that older adults who perform weight lifting, walking and balance exercises improve their decision-making skills by nearly 13% after 6 months. People may benefit more from strength training by adding balance and coordination exercises (such as lifting their right arm and left leg at the same time) because different movements exercise different areas of the brain.

　　13. Do Tai Chi

　　Multiple studies have proven that practicing Tai Chi improves balance. New research finds that practicing Tai Chi can also help protect areas of the brain responsible for touch. This area of ​​the brain degenerates rapidly after the age of 40. A recent study shows that middle-aged people in their 50s and 60s who regularly practice Tai Chi have fingertip sensitivity that is comparable to that of people aged 25 to 30.

　　14. Play fitness ball

　　Playing a fitness ball is a fun and entertaining equipment sport. When exercising, hold two fitness balls and rotate them rhythmically in a clockwise direction. Fitness balls can enhance the toughness and flexibility of finger and wrist joints ； It can also enhance finger strength, palm strength, and wrist strength, and is very beneficial to preventing stiffness of fingers, finger joints, and wrist joints in the elderly. In addition, playing with fitness balls can also stimulate acupuncture points on the palms, which can reversely regulate the central nervous system. nerve The function of the system plays a role in strengthening the brain and improving intelligence and eliminating fatigue.