How to exercise for middle-aged and elderly people

Middle aged and elderly people should mainly engage in low-intensity aerobic exercise, combined with moderate strength training and flexibility exercises, to avoid vigorous exercise or excessive weight-bearing.

1. Aerobic exercise

Aerobic exercises such as brisk walking, swimming, and cycling can enhance cardiovascular function. It is recommended to do them 3-5 times a week for about 30 minutes each time. During exercise, the heart rate should be controlled at 60% -70% of the maximum heart rate, which is 220 minus age multiplied by 0.6-0.7. Water sports have low joint pressure and are particularly suitable for overweight or joint degeneration populations.

2. Strength training

Use elastic bands and small dumbbells for resistance training, focusing on exercising large muscle groups such as the lower limbs and waist, 2-3 times a week. Repeat each action 8-12 times and complete 2-3 sets. Self weight training such as squats and wall squats can prevent muscle atrophy, but it is important to maintain a neutral position of the spine and avoid knees exceeding the toes.

3. Balance Exercise

Balance exercises such as standing on one leg and walking on tiptoes can reduce the risk of falls. It is recommended to practice for 5-10 minutes every day. Traditional exercises such as Tai Chi and Ba Duan Jin combine balance and coordination training, making them suitable for playing on flat surfaces and supporting stable objects when necessary.

4. Flexibility Training

Stretch for 5-10 minutes before and after exercise, focusing on stretching the shoulder, neck, waist, back, and posterior muscles of the lower limbs. Cat like and baby like movements in yoga can improve joint mobility, but excessive bending or rotation of the spine should be avoided. When stretching, keep your breathing steady and maintain each movement for 15-30 seconds.

5. Precautions

Warm up for 5-10 minutes before exercise and gradually relax after exercise. Osteoporosis patients should avoid forward bending and twisting movements, while hypertensive patients should not perform breath holding and forceful movements. Discomforts such as chest tightness and dizziness should be stopped immediately, and patients with diabetes should prevent hypoglycemia. Regular physical examinations and adjusting exercise plans according to medical advice. The exercise for middle-aged and elderly people should follow the principle of gradual progress, starting from 10 minutes per day in the initial stage. Pay attention to wearing breathable clothing and non slip shoes during exercise, avoid high temperature periods in summer, and keep warm in winter. Reasonably combine protein and calcium intake, and replenish water appropriately after exercise. Maintaining a regular schedule and combining exercise with social activities can improve the probability of long-term persistence. Suggest recording exercise logs and regularly communicating with doctors or rehabilitation therapists to adjust plans.