How can the elderly exercise better?

　　Be careful when doing head-shaking and neck-turning movements because the cervical vertebrae are arranged almost horizontally and the neck muscles are underdeveloped. It is the most unstable section of the spine. Excessive force or excessive range of head-shaking and neck-turning movements can easily cause cervical vertebrae dislocation.

　　Furthermore, elderly Many people have atherosclerosis. When you shake your head and turn your neck, the blood in the arteries of the neck can easily form a vortex, which may wash away the atherosclerotic material on the artery wall. The shedding material will enter the brain with the blood flow, which may cause the risk of cerebral infarction. If you must perform neck rotation and swing exercise , the movement should be slow and the amplitude should be small.

　　One leg should be independent according to one's ability. Elderly people have reduced muscle strength. When one leg is independent, it may not be able to bear all the weight, and unnecessary injuries may occur, such as knee and ankle sprains, or even falls, resulting in fractures of the waist, legs and other parts. If you perform exercises in single-leg independent positions, you should also hold onto other objects with your hands to stabilize your body.

　　Exercises to Strengthen the Quadriceps The quadriceps are a group of four muscles on the front of the thigh. Whether it is strong or not is crucial to the prognosis of knee joint disease in the elderly. If the quadriceps are strong, the prognosis of knee arthrosis is good even if the symptoms are severe. If the quadriceps are thin, the prognosis is not good even if the symptoms of knee arthrosis are mild. The method of exercising the quadriceps muscles is to sit or lie on your back, straighten your lower limbs, contract and bulge the quadriceps muscles hard, maintain it for a short while, then relax, and repeat several times.

　　Strengthening the lower back muscles can strengthen the lower back muscles, which can prevent the occurrence of back pain, and also has a certain auxiliary therapeutic effect on the back pain of the elderly. The method is to lie on your back, press your head, neck, shoulders and heels, and push your abdomen upwards to make your waist and back suspended in the air. Repeat this several times. You can also lie prone, with the abdomen as the fulcrum, and both ends of the body tilted up, resembling a flying swallow, also known as the "Flying Swallow Pose".