Methods for middle-aged and elderly people to exercise their bodies

The main methods for middle-aged and elderly people to exercise include walking, Tai Chi, swimming, strength training, flexibility exercises, etc. Scientific and reasonable exercise can help enhance physical fitness and delay aging, but it is necessary to choose appropriate activities based on individual health conditions.

1. Walking

Walking is the safest aerobic exercise, suitable for the vast majority of middle-aged and elderly people. Persisting in brisk walking for 30 minutes every day can improve cardiovascular function, promote blood circulation, and help control blood pressure and blood sugar. It is recommended to choose an outdoor environment with fresh air, wear comfortable and non slip sports shoes, and avoid doing it immediately after meals. People with knee joint discomfort can switch to walking in water.

2. Tai Chi

Tai Chi combines breathing and movement to enhance balance and joint flexibility. Its slow and gentle characteristics are particularly suitable for people with osteoporosis, which can reduce the risk of falls. During practice, pay attention to keeping the spine upright and adjust the range of movements according to your own situation. It is recommended to learn standard movements under the guidance of a professional coach to avoid injuries caused by posture errors.

3. Swimming

Swimming has minimal impact on joints and can exercise muscle groups throughout the body. The buoyancy of water can reduce the pressure of weight on bones, making it suitable for overweight or arthritis patients. It is recommended to choose a constant temperature swimming pool, and the water temperature should not be too low. At the beginning, it can start from 15 minutes each time and gradually extend to 30 minutes. Pay attention to warm-up before swimming to avoid cramps.

4. Strength Training

Moderate resistance training can prevent muscle loss and maintain bone density. Light equipment such as elastic bands and dumbbells can be used to focus on exercising the upper limbs, waist and abdomen, and lower limb muscle groups. Each group of movements should be repeated 8-12 times, preferably 2-3 times a week. Hypertensive patients should avoid holding their breath and exerting force, and maintain a normal breathing rhythm during exercise.

5. Flexibility exercises

Yoga, stretching, and other flexibility exercises can improve joint mobility and alleviate stiffness in the shoulders, neck, waist, and back. The movement should be slow and in place, with a slight pulling sensation to avoid excessive stretching. It is recommended to do it in the afternoon when the body temperature is high, and it is more effective when combined with abdominal breathing. Patients with intervertebral disc herniation should avoid twisting the waist. Middle aged and elderly people should undergo physical examination and evaluation before exercise, and those with cardiovascular and cerebrovascular diseases should follow medical advice to develop a plan. Pay attention to monitoring heart rate during exercise, and control it within the range of 220 age x 60% -80%. It is recommended to choose sports shoes with cushioned soles and prepare loose and breathable clothing. Drink enough water before and after exercise, and avoid exercising on an empty or full stomach. In the initial stage, the intensity can be gradually increased starting from 3 times a week for 20 minutes each time. If discomfort such as chest tightness and dizziness occurs, stop immediately and seek medical examination if necessary. While adhering to regular exercise, it is important to ensure adequate sleep and balanced nutrition. Supplementing with calcium and vitamin D is particularly important for bone health.