What are some ways for the elderly to exercise at home?

　　cold winter elderly They are unwilling to go out to exercise, but if the elderly do not exercise, they will obviously feel that their physical fitness has declined, so many elderly people want to find something to do at home. exercise So, what are the ways for the elderly to exercise at home? Let’s find out together.

　　1. Tiptoe

　　Elderly people can choose to exercise at home. Walking on tiptoes is also a good exercise method. It means lifting your heels and walking on the balls of your feet. Walking for a hundred steps can exercise your flexor muscles. From the perspective of meridians, it is also beneficial to unobstructing the three Yin meridians of the foot. Elderly people should pay attention to safety to avoid falling due to unstable standing. People with more severe osteoporosis are best not to do it.

　　2. Exercise on the sofa

　　1. Use the sofa for massage exercises:

　　The elderly face their backs to the sofa, and rub and massage the outside of the backrest, starting from the cervical spine and going down to the shoulders, lower back, and waist and eyes.

　　2. Use the sofa to do pedaling exercises:

　　The elderly sit forward on the front edge of the fabric sofa, with their arms on the left and right armrests, raise their legs diagonally upward and forward, and kick out the left and right legs alternately, just like riding a bicycle, practice repeatedly.

　　3. Use the sofa to do body support exercises:

　　Sit on the sofa bed, support the armrests on both sides of the sofa bed with your left and right arms, lift your whole body, leave your buttocks off the sofa seat, straighten your legs forward as much as possible, lift up repeatedly, and then lower down. This is a positive support. For reverse support, face the sofa, place your arms on the left and right armrests, bend your legs behind your body into a kneeling position, lift your body on the sofa, and rise and fall several times.

　　4. Do leg raises:

　　Two single fabric sofas are placed close to each other. The body lies on the two sofas, and the legs are stretched upward first from the left and then to the right. It's better to feel comfortable.

　　5. Sofa shoulder support exercise:

　　Lie down on one of the two sofas, press your left and right elbows on the armrests, and use your elbows to lift your upper body down and repeat several times.

　　The elderly should take active precautions disease , exercise regularly, healthy longevity.

　　What should the elderly do if they have sore waist and knees?

　　3 minutes of leg raising exercises can treat knee pain. Old people can try to do it.

　　Here's how:

　　1. Lie on your back on the floor, bend the knee of one leg (the angle between the thigh and the calf is less than a right angle), straighten the other leg, and place your hands naturally on the left and right sides of the body.

　　2. Lift the straight leg up (about 10 cm from the floor), stay still for about 5 seconds, and then slowly lower it back to the position in step 1. Rest for 2-3 seconds before lifting your legs up and repeat 20 times.

　　People who have back pain or have back pain when doing this exercise while lying down, or people who have sore knees on the bent leg, can do it while sitting on a chair.

　　The specific steps are:

　　1. Sit lightly on a chair with a slightly higher surface. Bend the knee of one leg (the thigh and calf are at 90 degrees), straighten the other leg, and bend the ankle naturally (the heel touches the ground and the toes lift off the ground). When lifting your straight leg up, be careful not to bend your knee.

　　2. When the heel of the straightened leg is about 10 cm away from the floor, stop for about 5 seconds and then slowly lower it.

　　3. Rest for 2-3 seconds after the heel touches the ground, and continue to perform actions 1-2, repeating 20 times.

　　The above exercises are divided into one group of 20 times, one group in the morning and one in the evening, that is, two groups in one day. Those who are capable can do more than 3 groups. For those who find it difficult to do it, you can start with 5-10 times, and then slowly approach 20 times. Getting the leg with the sore knee moved is the purpose of this exercise, but the other leg should be exercised as well.