Which fitness exercises are good for the health of the elderly

　　1. Wash your feet with hot water, wash your face and take a bath with cold water

　　85% of the elderly like to take a bath to relax exercise Body. Grandpa Gao Zhikuan washes his feet with hot water and his face with cold water every night. This is also the habit of most winners. The 98-year-old grandfather Xu Xiangxin is neither blind nor deaf. He said that taking a bath is also a kind of exercise. He first uses hot water to blister , and then wipe your body with cold water. After persisting for decades, Grandpa Xu stood in front of reporters as if he was in his seventies or eighties, and it was impossible to tell that he was almost 100 years old.

　　2. Take a walk.

　　More than 95% of the winners have the habit of walking downstairs every day, at least three times a day in summer. Grandpa Liu Lingyu, who has not been hospitalized for more than 20 years after his retirement, said that the first reason for his good health is to keep walking. Regardless of spring, summer, autumn or winter, Grandpa Liu Lingyu walks two kilometers every day. Grandpa Gao Zhikuan, 81, walks 10,000 steps a day.

　　3. Cycling.

　　70% of the winners like to ride bicycles. Many of them are over 70 years old, but they still use bicycles as a means of transportation. Old man Hu Duolong said that he likes to ride his bicycle when shopping for groceries or visiting other places.

　　73-year-old Yang Xiuzhen once rode a bicycle and walked for three months to reach Hainan Island. Riding a bicycle, he once visited Haikou City, Lhasa City, Yantai City, etc. She said that since she joined the Shenyang Senior Exercise Cycling Team in 1991, her life felt like starting over. It turned out that she had nephritis, bronchitis, nerve Frailty, chronic enteritis... there are many diseases with strange names. Now I'm fine. By riding a bicycle, all these diseases are gone.

　　4. Swim and practice Tai Chi

　　Song Zongfu, who has suffered from heart disease, said that compared with 6 years ago, he is like a different person. Through swimming and Tai Chi, he passed all the free physical examinations that just ended and won the Best Health Award. He started swimming at the age of 65. Through exercise, Hyperlipidemia , high blood pressure and high blood viscosity are all cured.

　　5. Mountain climbing

　　In the 18 years since his retirement, Mr. Wang Zhenxiang and his wife have started traveling all over the country. They have climbed Mount Tai, Mount Hua, Mount Wutai, Mount Lu, etc. They go up and down the mountain by themselves every time and never take the cable car. More than half of the elderly people who won the award often travel, and they go together as a couple.

　　6. Massage and head care

　　60% of the elderly like massage and give it to themselves. Every night, Song Zongfu combed his hair with a wooden comb 600 times. After five years of persistence, the effect was very good. Also through massage, 83-year-old Li Xinsheng has good control over Stomach disease and arteriosclerosis.

　　Sun Peng, an old man in his 80s, handed over his massage method to the panel of judges: do it every day before going to bed and again in the morning. Massage the abdomen from top to bottom, first clockwise and then counterclockwise around the navel, 100 times each. Then perform corresponding exercises and massages on the ears, nose, teeth, and eyes. After 10 years of persistence, the body will healthy。

　　Morning exercise among the elderly is the most common short-term factor

　　In real life, many elderly Regularly participate in morning exercises and outdoor exercises to achieve the purpose of strengthening your physical fitness and extending your life. However, fitness requires scientific methods. Unscientific exercise not only fails to achieve these effects, but is counterproductive and brings harm to the health of the elderly.

　　Misunderstanding 1: Morning exercise

　　Many people think that the air in the morning is good and suitable for exercise. In fact, before the sun comes out, the carbon dioxide content in the air is high and the air quality is poor. Therefore, morning exercises should be arranged one hour after the sun comes out. Moreover, it is not advisable to do morning exercises next to roads with a lot of traffic or in places with dense woods, because a large amount of carbon dioxide accumulates, which is not good for health. Secondly, it is not advisable to do morning exercises in foggy weather because the fog contains many harmful substances. Third, morning exercise on an empty stomach can easily cause hypoglycemia. In addition, coronary artery tension is high in the morning, and sympathetic nerve excitability is also high. The incidence of cardiovascular disease is highest between 6 a.m. and 12 noon. Try to choose activities in the afternoon or evening.

　　Misunderstanding 2: Taking a walk after a meal

　　Many old people regard the old saying "walk a hundred steps after a meal and live to ninety-nine" as a fitness motto. In fact, walking a hundred steps after a meal is not scientific. From a modern medical point of view, when eating, especially when eating a full meal, the heart load of the elderly increases, and post-meal exercise has a significant negative effect on the cardiovascular system. Therefore, older adults should avoid exercising within two hours after a large meal.

　　Misunderstanding 3: Everyone competes to learn whatever activities others do

　　This is a very bad habit. The elderly should choose appropriate sports and amounts of exercise based on their age, condition, physical strength, and personal hobbies, and do so step by step and persevere, otherwise they will be self-defeating.

　　In addition, the elderly need to ensure adequate sleep, pay attention to diet and nutrition, and ensure a comprehensive and adequate intake of vitamins and minerals, so that exercise can achieve the desired effect.