Aerobics for the elderly: six steps to strengthen the body and strengthen the lungs

　　Aerobics for the elderly: six steps to strengthen the body and strengthen the lungs

　　elderly There are many restrictions on fitness. You must choose fitness items well, otherwise they will be harmful. healthy . In fact, aerobics is very suitable for the elderly exercise In this way, just a few simple actions can have the effect of strengthening the lungs and increasing longevity.

　　Below I will introduce to you 6 exercises for the elderly, which are simple, easy to do and beneficial to health.

　　1. Stretch the chest

　　Stand with your arms hanging down and your feet shoulder-width apart. Inhale, slowly stretch your hands upward through the sides of the body, expand the chest as much as possible, raise the head and lift the chest, and restore it when exhaling.

　　2. Turn and press chest

　　The standing posture is the same as above. Inhale, slowly turn your upper body to the right and rear, raise your right arm to the side and extend to the right and rear. Then place your left hand flat on the left side of your chest and push your chest to the right while exhaling. When turning to the left, the action is the same, but in the opposite direction.

　　3. Cross chest

　　Sit with your feet naturally on the ground. Take a deep breath, then slowly exhale, cross your arms across your chest, lean your upper body slightly forward, and return to normal when exhaling.

　　4. Squeeze your chest with both hands

　　Same position as above. Place your hands on both sides of your chest, take a deep breath, and then slowly exhale. At the same time, squeeze your chest with both hands, lean your upper body forward, and restore it when you inhale.

　　5. Hold one knee and squeeze your chest

　　Same position as above. Take a deep breath, then slowly exhale. At the same time, lift one lower limb, hug the calf with both hands, and squeeze the chest. Return while inhaling, alternating on both sides.

　　6. Hold your knees and press your chest

　　Stand upright with your feet together. Inhale deeply, and then exhale slowly. At the same time, bend your knees and squat down, hold your knees with your hands, and squeeze your abdomen and thorax with your thighs as much as possible to help eliminate the air retained in the lungs and restore it when you inhale.

　　Things to note:

　　1. The above "breathing and lung exercises" can be completed in sequence, and repeated 5 to 8 times each time； The elderly and infirm can also choose to do two or three of them, repeating 10 to 15 times each time. Do this 2 to 3 times a day.

　　2. When doing exercises, abdominal breathing is the main method, requiring deep and long inhalation, and try to inhale as much as possible.； Exhale slowly and try to exhale as much as possible. After completing each action, you should maintain the posture for a few seconds before doing the next action.

　　The above 6 fitness movements can improve lung function and promote chronic lung disease such as bronchitis and emphysema. disease of recovery.