How to exercise well for middle-aged and elderly people

It is recommended for middle-aged and elderly people to exercise mainly through low-intensity aerobic exercise, combined with moderate strength training and flexibility exercises, mainly including walking, Tai Chi, swimming, elastic band training, yoga, and other methods.

1. Walking

Walking is one of the most suitable aerobic exercises for middle-aged and elderly people, which has low pressure on the knee joints and can improve cardiovascular and pulmonary function. It is recommended to choose a flat road surface and wear sports shoes with good cushioning, lasting 30-60 minutes daily. It can be combined with intermittent walking, alternating between brisk and slow walking. Be careful to avoid exercising immediately after meals, and hypertensive patients should control their pace.

2. Tai Chi

Tai Chi improves balance and prevents the risk of falls through slow and coherent movements. Its breath regulating characteristics help alleviate anxiety and have a beneficial regulatory effect on the cardiovascular system. It is recommended to choose the simplified twenty-four exercises and keep the knee no higher than the toe during practice. Exercise should be paused during the onset of joint pain.

3. Swimming

Water buoyancy can reduce joint burden, suitable for overweight or arthritis patients. Breaststroke can strengthen the back muscles, while freestyle can improve shoulder and neck stiffness. 2-3 times a week, with each session lasting no more than 45 minutes. Pay attention to choosing a constant temperature swimming pool, warm up thoroughly before entering the water, and avoid swimming on an empty stomach or when full.

Fourth, Elastic Band Training

Using elastic bands of different resistances for resistance training can effectively prevent muscle loss. Focus on exercising the lower limb muscles and core muscles, such as lifting legs while sitting, rowing while standing, and other movements. Repeat each action 10-15 times and practice 2-3 times a week. Maintain a normal breathing rhythm during training and avoid holding your breath and exerting force.

Fifth, Yoga

Improved Hatha Yoga can enhance spinal flexibility and improve sleep quality. Choose low-intensity types such as chair yoga and Yin yoga, and avoid inverted three-dimensional styles. Practice with abdominal breathing and maintain each posture for about 30 seconds. Patients with osteoporosis should avoid excessive forward bending or twisting movements. Middle aged and elderly people should follow the principle of gradual exercise, warming up and stretching before and after exercise. Patients with combined chronic diseases should consult a doctor to develop personalized plans and monitor heart rate changes during exercise. It is recommended to exercise in the morning or evening to avoid going out in extreme weather conditions. Daily activities can be combined with gardening, dancing, and other fun activities to maintain a cumulative 150 minutes of moderate intensity exercise per week. Pay attention to supplementing high-quality protein and calcium, drink moderate amounts of water after exercise but avoid excessive drinking.