Elderly aerobics for 60 to 70-year-olds to relax their muscles and activate their muscles

There is never a need to pursue standard movements or keep up with the rhythm. The core principle is to "move slowly, pull gently, and target your stiff parts." There is no need to be superstitious about Internet celebrity exercises or high-intensity exercises. Each time is 20-30 minutes. As long as the shoulders, neck, back, waist and knees, which are most likely to accumulate Qi and blood, can feel relaxed and sore, the effect of relaxing muscles and activating collaterals will be achieved. Blindly following the exercises will easily cause damage to joints and soft tissues, which is not worth the gain.

This is not just an empty talk. Aunt Zhang in Building 3 downstairs went through this pit last year. She danced for a week following the energetic aerobics in the short video. Her knees hurt so much that she had to hold on to the railing when going up and down the stairs. She went to the hospital to take a film and said that the patella wear was getting worse. Later, she changed to the slow-paced muscle-stretching exercises taught by the community health service center. After dancing for two months, it hurt to lift her arms to reach the top of the closet. Now she can carry ten kilograms of rice up to the third floor without gasping. I used to think that this kind of slow sex was a fool's errand, but it wasn't until my old lady said she didn't need my help to put on and take off her sweater in winter that I realized it was really useful.

Nowadays, there are actually two different schools of thought about muscle-relaxing exercises for the elderly. One group advocates full static stretching, which is based on the simplified movements of Baduanjin and Yijinjing. Each movement is held for about 10 seconds, with almost no bouncing or squatting movements. It is suitable for the elderly with poor joints, high blood pressure, osteoporosis and other basic diseases. The other group believes that adding some light dynamic activities, such as slow walking combined with arm swings and gentle hip twisting, will have a better effect on promoting blood circulation. In fact, both groups are right. Which one you choose depends on your own physical condition. If you are tired after just two steps, choose static exercise. If your legs and feet are still agile, add some movement. You don’t have to follow other people’s standards.

When you go out to the community garden to practice exercises in the morning, don't rush to do fixed movements. Stand on the spot and shake your arms for two minutes, as if the arms are not your own, like cloth bags hanging on the shoulders, swinging them around as you please. When turning your waist, don't use force like twisting a screw. Keep your feet firmly on the ground and turn your upper body slowly until you can see the bushes to your side. Stop for two seconds and then turn back. If you insist on turning to a streetlight where you can see your back, you will probably have to duck your back the next day.

By the way, there are also necks. Many old people sit there for a long time watching mahjong and scrolling through their mobile phones. Their necks are as hard as stone slabs, so they must be very slow when turning. My old lady used to practice turning her neck, and she had to turn it in a full circle. After turning it, she felt dizzy for a long time. Later, the old coach in the community said that people of this age have some plaques in the carotid arteries, and turning the head suddenly can easily compress the blood vessels. When turning, slowly turn left and right, turning to 45 degrees is enough, which is enough to say hello to the old neighbor passing by. There is no need to turn such a large angle.

There are still many pitfalls that many people step on, that is, "the acid is effective, and the pain must be tolerated." This is really not the case. It's normal for you to feel a little sore and swollen when you stretch. If you feel tingling or numbing, stop immediately. People of this age have poor soft tissue elasticity, and it is especially easy to strain when stretching hard, and you will feel uncomfortable for several weeks. Elderly people with bad knees don’t have to stand and practice. They can practice sitting on a small horse. While sitting, hook your feet, stretch your legs, and slowly lift your legs for two seconds. This can still stretch the muscles of your calves and thighs, and is no worse than standing and squatting. Uncle Li next door had a knee replacement surgery, so he sat and practiced every day. Now his legs are stronger. He used to be on crutches, but now he can push a trolley to pick vegetables at the vegetable market.

Actually, practicing aerobics at this age is essentially talking to your body, and moving more whenever you feel stiff. You don’t have to compete with the old guys to see who can raise their arms higher or practice longer. After practicing, your whole body will be relaxed and relaxed. You can go home and drink a bowl of hot soy milk and eat a steamed bun. You won’t feel heavy or stiff all day long. This is the best effect. It relaxes the muscles and activates the circulation. To put it bluntly, it makes the Qi and blood flow smoothly. The body does not hurt or become stiff. It can comfortably go to the park to pick up the grandson. It is better than anything else.