The best exercise method for middle-aged and elderly people

The suitable exercise methods for middle-aged and elderly people mainly include walking, Tai Chi, swimming, strength training, flexibility exercises, etc. These exercises have moderate intensity and help enhance cardiovascular function, improve joint flexibility, and prevent muscle loss.

1. Walking

Walking is the safest low-intensity aerobic exercise. Adhering to it for 30 minutes every day can promote blood circulation and help control chronic diseases such as hypertension and diabetes. It is recommended to choose a flat road surface and wear soft soled sports shoes to avoid knee joint injuries. The effect is better when the temperature is suitable in the morning or evening, and the walking speed should be slightly sweaty but not asthmatic.

2. Tai Chi

Tai Chi can significantly improve balance and reduce the risk of falls through slow and continuous movements combined with deep breathing. The characteristic of concentrated thinking can also alleviate anxiety, especially suitable for patients with cardiovascular and cerebrovascular diseases. During practice, pay attention to keeping the spine upright and the knee joint bending angle not exceeding the toe. The effect is significant 3-4 times a week.

3. Swimming

Water sports have minimal impact on joints, and the buoyancy of water can reduce the pressure of weight on bones, making it suitable for overweight or arthritis patients. Breaststroke can enhance cardiovascular endurance, while freestyle can exercise upper limb muscles. Pay attention to warming up thoroughly before going into the water to avoid cold water stimulation causing vasospasm. The exercise time should be controlled within 45 minutes each time.

4. Strength training

Using elastic bands or small dumbbells for resistance training can effectively delay muscle atrophy and osteoporosis. Key exercises for lower limb muscle groups such as squats and tiptoes can prevent age-related muscle wasting. Each group of movements should be repeated 8-12 times, preferably 2-3 times a week. During training, maintain a normal breathing rhythm to avoid holding your breath and causing high blood pressure.

5. Flexibility Exercise

Yoga or stretching exercises can improve joint mobility and relieve stiffness in the shoulders, neck, waist, and back. Sitting and bending forward, neck wrapping, and other movements are simple and easy to learn. Practicing for 10 minutes every day can maintain tendon elasticity. When stretching, you should feel a slight pulling sensation rather than pain. Hold each position for 15-30 seconds, and cooperate with abdominal breathing for better results. The exercise of middle-aged and elderly people should follow the principle of gradual progress, and warm up and relax before and after exercise. Patients with combined chronic diseases should consult a doctor to develop personalized plans, and monitor heart rate during exercise not exceeding 60% -70% of their age. It is recommended to choose 2-3 types of exercise alternately, with a cumulative exercise time of no less than 150 minutes per week, combined with sufficient protein intake and regular sleep, in order to achieve the best health benefits. If discomfort such as chest tightness and dizziness occurs, stop activity immediately and seek medical attention promptly.