Small moves at home help the elderly stay fit

　　If the weather is fine and you go out for exercise, you can breathe fresh air and protect yourself. healthy But when the weather conditions and air quality are not good, more elderly friends hope to find some fitness exercises that can be done at home. So how can the elderly exercise at home? What should the elderly pay attention to during daily exercise? Next, I will introduce them one by one for your reference.

　　Home fitness tips for the elderly

　　1. Pacing for fitness

　　By pacing back and forth in your living room, taking your time, walking evenly, and insisting on walking for more than 3,000 steps, you can achieve the effect of a normal walk. While walking around at home, you can also listen to light music or news , and before I knew it, I completed the task that morning. exercise Task. Walking like this can move the whole body, promote blood circulation, and relax the body after a night's sleep.

　　2. Trembling fitness

　　It can be done on the bed or floor at home. Drink a glass of cold water before exercising. Then, lie on your back on the bed (or on the floor). The pillow does not need to be too high, and your hands and feet should be placed naturally flat. After resting for 1 minute, slowly raise your hands upwards, stand your feet up, and form a 90-degree angle between your limbs and your body.

　　Then, gently shake the limbs at the same time, 3 to 5 minutes each time, once in the morning and evening. Shaking exercise can promote blood circulation and help relieve headaches, high blood pressure, and back pain. disease。

　　3. Squat fitness

　　Put your hands on your hips, feet shoulder-width apart, look straight, bend your knees and squat down slowly, lift your heels off the ground, and place your weight on your toes. At the same time, recite the word "ha" in your mouth to expel the turbid air in your abdomen. Inhale when you stand up, keeping your Dantian in mind, thinking that you have breathed in fresh air into your Dantian. Exercise should be slow, repeated, and elderly The movement can be slower, or you can take a half-squatting position. Practice 2 to 3 times a day, about 30 times each time.

　　4. Local fitness

　　Sit on the sofa and move your hands, or clap your hands, or do pull-ups. After doing this 30 times each, switch to eye exercises, ear exercises, abdominal massage exercises, etc. In addition, "shaking your head and scratching your head and head" is also a good way to exercise and is very suitable for the elderly.

　　The so-called head shaking means shaking the head left and right up and down slowly, as long as the head is not dizzy and the head is not dizzy. The so-called scratching your ears is to rub your ears, from top to bottom, repeated 50 times. Because the ears concentrate acupuncture points in various parts of the human body, and constant stimulation has the effect of preventing disease and strengthening the body.

　　The above four small exercises can be completed at home, and the elderly can choose to do them according to their actual situation. Everyone must believe that as long as they persist, the health care effect will not be bad.

　　Precautions for daily exercise for the elderly

　　1. Be careful not to rush for success.

　　The elderly have poor adaptability to physical load, so they should take a long time to adapt to exercise. They must proceed step by step and avoid rushing.

　　2. Be careful not to swing or rotate

　　The elderly have poor coordination, weak balance ability, weak leg strength, slow walking, and slow limb movements. They should avoid skating, swinging, and various rotating movements, otherwise they are prone to danger.

　　3. Be careful not to compete fiercely

　　No matter what sports the elderly participate in, the most important thing is participation and fitness. They should not be competitive and compete with others. Otherwise, not only will their physical strength be unbearable in fierce competition, but they will also be prone to collisions, falls, and excitement, which can easily lead to accidents.

　　4. Be careful not to change the head position excessively

　　The elderly should not lower their heads, bend over, raise their heads, bend to the left or right, and do not do head-down inversion movements. The reason is that these movements will cause blood to flow to the head, and the blood vessel walls of the elderly will become hard and have poor elasticity, which may easily cause blood vessel rupture and cause cerebral hemorrhage. When the normal posture is restored, blood flows rapidly to the trunk and lower limbs, and the brain undergoes anemia , black eyes, unsteady standing, and even falling down.

　　5. Be careful not to hold your breath while bearing heavy weights

　　Elderly people often have emphysema. When they hold their breath and exert force, pneumothorax may occur due to alveolar rupture. Holding your breath will also increase the burden on the heart, causing chest tightness and palpitations. When you hold your breath, the pressure in the chest increases, and the amount of blood returned to the heart to support the brain decreases, which can easily lead to dizziness, dizziness, or even fainting. After holding your breath, the amount of blood returned to your heart suddenly increases, your blood pressure rises, and you are prone to cerebrovascular accidents. Therefore, the elderly should not participate in sports that require holding your breath, such as weightlifting, tug-of-war, hard qigong, pull-ups, rope climbing, etc.