How to dance fitness dance for the elderly

The core logic of fitness dance for the elderly is never to dance to a standard and keep up with the rhythm, but to "tailor-fit the movements" to suit your own physical condition. Stability is better than anything else. I have been in the community fitness dance team for almost six years, and I have seen too many aunts and uncles who just joined the team to follow the fast-paced moves. Within two days, their waists and knees were injured. Aunt Zhang, who lives in the same unit as us, just retired the year before last. She was very energetic and danced the shuffle dance for an hour the first time she joined the team. Her upper knee was so swollen that she couldn't go downstairs. Later, she followed the team's sports instructor to practice slow-paced Chinese-style fitness dance. The range of raising her hands and turning her waist was adjusted according to her knee arthritis. She has been dancing for almost two years now. The last time she had a physical examination, her bone density was much better than that of her peers. Her previous problem of being out of breath after climbing the third floor was gone.

When it comes to this, some people must have different ideas. Some people think that fitness dance requires professional coaches to master the movements. Some people think that it is easier to dance at home and follow short videos, and there is no need to join the team. In fact, there is nothing wrong with either of these statements. It depends on your own situation: If you have high blood pressure, coronary heart disease, or old problems with bones and joints, really don’t practice blindly on your own. Now there are basically free scientific fitness instructors in the community, and let the teacher check you. For example, when you squat, your knees should not go past your toes, when you raise your hands, you don’t need to lift your hands above your head, and your waist should not turn more than 45 degrees. Only by adjusting these small details can you really practice without hurting your body. If you usually have a strong body and don’t have any underlying diseases, it’s perfectly fine to follow a slow-motion video with a rhythm of 90 to 100 beats per minute at home. But don’t blindly choose internet celebrity dances that require frequent jumping and violent twisting of the waist. Don’t think that sweating more means better results. The joints of the elderly are like bearings that have been used for decades. They have natural wear and tear, and there will definitely be problems with hard-working ones.

If you usually go to the square to dance, you don't have to squeeze to the front of the team to compete with the lead dancer. Just stand to the side of the team so you can clearly see the position of the moves. If you can't keep up, just slow down a beat. If you can't complete the moves, just do half the moves. No one will laugh at you. There was a 72-year-old Uncle Wang in our team before. When he first came, he walked smoothly and couldn't keep up with the rhythm. He was sweating. Later, he stood on the side and followed slowly. When others did the whole set of movements, he did the first half. Now he can dance more smoothly than many aunts who have practiced for three or four years.

There are always people who are confused about how long to dance every day. Some people say that one hour is necessary to be effective, while others say that twenty minutes is enough. There is really no unified standard. If you feel stretched all over after dancing and have no soreness after sleeping, it doesn't matter if you dance for forty or fifty minutes. If you feel tired for two or three days after dancing, or even have joint pain and dizziness, then it must be too much, so quickly reduce the time and adjust your movements. Oh, and here’s a little reminder, don’t jump on an empty stomach or run to the square right after eating. Take a break for half an hour after taking antihypertensive and antidiabetic medicines before exercising. Carry a piece of candy in your pocket. If you feel dizzy and flustered, stop and sit for a while. Fitness is meant to be comfortable, so there’s no need to push through. In fact, dancing fitness dance for the elderly is like making old tea. You don’t have to rush to find your own taste. It is much more effective to find your own rhythm slowly than trying to catch up with others’ progress.