Four types of elderly people are suitable for different sports

　　in order to keep healthy , beneficial to longevity, elderly I would choose to do some exercises to keep fit. So, can anyone do any type of exercise? Let’s find out together.

　　As you enter old age, your body shape will inevitably change quietly. Some elderly people have gained significant weight and are approaching the obesity line ； Some elderly people have thin limbs but have gained several sizes in waist circumference. Therefore, experts suggest that the elderly should choose exercise and adjust their diet in a targeted manner according to their body shape in order to achieve their goals. disease Shut out.

　　Exercise for the elderly depends on body shape

　　1. Bucket-shaped old man

　　These elderly people are physically strong, but excess weight is also detrimental to their health. Being overweight will put additional burden on the knee joints, which can overwhelm joints that have already lost bone mass.

　　Such elderly people should do more endurance training. During exercise, the elderly should protect their joints and can do more aerobic exercises such as jogging, cycling, swimming, etc. However, it is not recommended to climb stairs. exercise Way.

　　2. Apple-shaped old man

　　I wasn't fat when I was young, but my waistline increased significantly as I got older, and my weight was more normal. I just had a lot of fat accumulated in my buttocks and abdomen, which looked like an apple. This type of elderly people are most likely to suffer from hypertension, diabetes, dyslipidemia, etc. coronary heart disease The risk is also higher.

　　Elderly people with an apple body shape should focus on exercising their balance and coordination abilities. It is recommended to choose aerobics, square dancing and other methods. We need to be reminded that if you think there is a lot of fat on your waist, you should not practice twisting exercises. This will not only fail to reduce your waist circumference, but will also easily cause injury. Fat accumulates easily in the abdomen, mostly due to physiological reasons. If you exercise your whole body and lose weight overall, your waistline will naturally decrease.

　　3. Banana-shaped old man

　　Although "a piece of money can't buy you the weight of old age", being too thin is not good either. Huang Tiequn said that elderly people who are too thin are prone to malnutrition, have weak body resistance, and have poor adaptability to the environment. They are particularly susceptible to infectious diseases such as influenza, upper respiratory tract infections, and pneumonia. Elderly people who are too thin are also more likely to suffer from visceral sagging.

　　This kind of elderly people should adjust their diet and supplement more protein, fat and other nutrients. They should not just eat porridge and side dishes all the time.； The exercise should focus on strength training with small loads. For example, you can lift a barbell to train your upper limbs, and do half squats to train your lower limbs. If you find half-squatting difficult, you can also practice stretching and bending your calves while sitting to exercise your knee and leg muscles. Don't overdo it when exercising. Generally, you can do it 15 times in a row, with 3-4 groups each time. You can rest for three to five minutes between two groups, as long as your body can bear it.

　　4. Sponge old man

　　The elderly who are obese and weak are at severe risk of "three highs". Because of their excess fat, they are also prone to osteoarthritis, sleep breathing disorders, intestinal cancer, breast cancer wait.

　　This type of elderly should give top priority to weight loss, eat less foods with high fat content, and ensure a certain amount of high-protein foods. Exercises are mainly endurance training, such as cycling, jogging, brisk walking, swimming, etc., 3-5 times a week, at least half an hour each time, and can be adjusted according to the body's endurance.

　　From the above classification explanation, we can clearly understand that the exercises suitable for the elderly of different body types are different. The elderly must take actions according to their actual situation, so that the elderly exercises can play a more reasonable and scientific role in strengthening the body and prolonging life.