How should middle-aged and elderly people exercise their bodies

Middle aged and elderly people should choose low-intensity and sustainable exercise methods for their physical fitness, mainly including walking, Tai Chi, swimming, softball, and eight dan brocade. Adjust the intensity of exercise based on one's own health condition to avoid joint injuries and excessive fatigue.

1. Walking

Walking is the safest whole-body aerobic exercise, suitable for middle-aged and elderly people in all health states. Persisting in brisk walking for more than 30 minutes every day can improve cardiovascular function and promote blood circulation in the lower limbs. It is recommended to choose a flat road surface, wear soft soled sports shoes, and walk at a slightly sweaty pace without wheezing. Patients with combined knee joint lesions can shorten the duration of a single session and increase their daily exercise frequency.

2. Tai Chi

Tai Chi can enhance balance and muscle coordination through slow and continuous movements combined with respiratory regulation. The 24 style simplified Tai Chi moves softly, making it particularly suitable for preventing osteoporosis and improving hypertension. During practice, pay attention to keeping the spine upright and the knee joint bending angle not exceeding the toe. The best effect is achieved 3-5 times a week.

3. Swimming

Water sports have less impact on joints, and the buoyancy of water can reduce the pressure of weight on bones. Breaststroke and freestyle can exercise muscle groups throughout the body, and water temperature stimulation can also promote vascular elasticity. Suggest 2-3 times a week, with no more than 45 minutes each time. Pay attention to warm-up exercises before and after swimming to avoid cardiovascular accidents caused by cold water stimulation.

4. Softball

is a sport that combines the characteristics of Tai Chi and ball games. It exercises the shoulder, neck, and wrist joints by holding a racket and making circular movements. The equipment is lightweight and easy to learn, which can effectively alleviate symptoms of shoulder periarthritis and cervical spondylosis. During exercise, pay attention to keeping the body centered and avoiding excessive twisting of the waist. In the early stages, practice basic movements by referring to teaching videos.

5. Eight section Brocade

Traditional guidance technique Eight section Brocade stretches the meridians through eight fixed moves, especially improving the common problem of back stiffness in middle-aged and elderly people. During standing exercises, it is important to ensure that both feet are shoulder width apart, while sitting exercises are suitable for those with limited mobility. Repeating each action 6-8 times, combined with abdominal breathing, can regulate autonomic nervous system function.

Middle aged and elderly people should undergo blood pressure and blood glucose testing before exercise to avoid exercising on an empty stomach or immediately after a meal. Carry emergency medication during exercise and stop immediately if chest tightness and dizziness occur. It is recommended to choose the morning or evening period, avoid high temperatures in summer, and pay attention to keeping warm in winter. Timely replenish water after exercise, and drink diluted salt water or electrolyte drinks. Regular physical examinations are conducted to evaluate the effectiveness of exercise, and patients with chronic diseases need to develop personalized plans under the guidance of a doctor. Maintain a weekly accumulation of 150 minutes of moderate intensity exercise, combined with strength training for better results.