How can middle-aged and elderly people exercise well

It is recommended that middle-aged and elderly people choose a combination of low-intensity aerobic exercise, resistance training, flexibility training, balance training, and functional activities for physical exercise. There are mainly activities such as walking, Tai Chi, stretch band training, yoga, and gardening.

1. Low intensity aerobic exercise

Walking is the most suitable aerobic exercise for middle-aged and elderly people, with low pressure on the knee joint and easy persistence. It is recommended to do brisk walking for about 30 minutes every day, with a heart rate controlled at around 60% of the maximum heart rate. Swimming and cycling are also good choices as they can effectively improve cardiovascular function without increasing joint burden. Maintain 3-5 aerobic exercises per week, paying attention to warm-up and relaxation before and after exercise.

2. Resistance Training

Using elastic bands or self weight for strength training can help prevent muscle loss. Focus on exercising lower limb muscle groups such as squatting against the wall, and upper limb movements such as rowing with elastic bands. Repeat each action 10-15 times, 2-3 times a week is sufficient. Pay attention to choosing appropriate resistance, avoid holding your breath and exerting force, and supplement protein in a timely manner after training to help muscle repair.

3. Flexibility exercises

Tai Chi and yoga can significantly improve joint mobility. It is recommended to engage in 10-15 minutes of stretching exercise every day, with a focus on stretching the shoulder, neck, waist, back, and lower limb muscles. The movements should be slow and gentle, maintaining each stretching position for 15-30 seconds. Long term persistence can alleviate joint stiffness and prevent sports injuries.

4. Balance training

Balance exercises such as standing on one foot and tiptoeing are important for preventing falls. In the initial stage, you can use a wall or chair as an aid, and practice for 5-10 minutes each time. The movements such as "opening the bow left and right like shooting an eagle" in the Eight Section Brocade can also effectively exercise balance ability. Ensure a safe environment during training, preferably accompanied by someone.

5. Functional Activities

Lifestyle activities such as gardening and dancing are both fun and can exercise the whole body. Suggest choosing activities that interest you, such as square dancing 3 times a week for 30 minutes each time. This type of activity can simultaneously exercise coordination and endurance, and is easier to persist in for a long time. Pay attention to acting within your capacity and avoid excessive fatigue.

Middle aged and elderly people should follow the principle of gradual exercise, starting from 10-15 minutes each time and gradually increasing the duration. Wear comfortable shoes and clothing while exercising, and bring drinking water. Patients with combined chronic diseases need to consult a doctor to develop personalized plans. Reasonably combine aerobic, strength, and flexibility training to maintain 150 minutes of moderate intensity exercise per week. Pay attention to monitoring changes in heart rate and stop immediately if discomfort such as chest tightness occurs. Daily supplementation with calcium and vitamin D, balanced intake of high-quality protein, and sufficient sleep can promote recovery. Long term regular exercise can significantly improve the quality of life, but the key lies in perseverance rather than pursuing intensity.