What are the principles of healthy exercise for the elderly?

　　elderly As age increases, all functions of the body gradually decrease, and resistance to disease The ability also weakens. In order to prolong life, many elderly people devote themselves to sports exercise . However, due to misunderstandings in understanding, many elderly people achieve half the result with half the effort, and even have adverse consequences. Therefore, experts call on the elderly to adhere to six principles when exercising.

　　First, preparation before exercise.

　　After getting up in the morning and washing up, drink a cup of warm water on an empty stomach. People who have the habit of drinking tea can also drink a cup of light tea, which can not only replenish body moisture, but also reduce blood viscosity in the body, discharge toxins, and promote metabolism. Dress loosely and softly when participating in morning exercises. You should not wear too heavy or thick clothes in winter, but you should also not wear too little to avoid cardiovascular disease caused by cold stimulation.

　　Second, the choice of exercise items.

　　The choice of projects should be based on your age, gender, physical strength, disease status, interests and hobbies, and objective conditions. You can choose from walking, jogging, cycling, croquet, shuttlecock, outing, mountain climbing, fishing, chess and so on.

　　Third, weight training.

　　Modern medical research believes that moderate weight training can play a positive role in slowing down bone loss, preventing muscle atrophy, and maintaining the normal function of various organs. Of course, the weight training that the elderly choose should be based on safe weight training, such as lifting small dumbbells, small sandbags, holding small barbells, pulling light spring bands, etc., but each time should not be long.

　　Fourth, control the amount of exercise.

　　Exercise for the elderly should follow the principle of “slow and gentle” and should be carried out in the afternoon or evening. Under normal circumstances, 40 to 90 minutes is more appropriate. During exercise, there should be no palpitation, obvious shortness of breath, and a slight sweating. If fatigue does not disappear for a long time after exercise, it means that the amount of exercise is too large or the project is inappropriate.

　　Fifth, maintain the "balance" of exercise.

　　The "balance" of physical exercise should include muscle stretching, weight training, elasticity training and cardiovascular exercise. As for how to match it, it depends on personal circumstances. Under normal circumstances, the amplitude and frequency of exercise can be increased from small to large, from slow to fast, gradually improving the flexibility, stretch and elasticity of joint muscles, achieving a good "balance" of exercise, and preventing sports injuries.

　　Sixth, clean up after exercise.

　　Cleaning up activities refer to light exercises with a small amount of exercise done after physical exercise. It is best to choose a method for finishing activities that is connected with the starting activity. It should focus on breathing exercises and slower whole-body movements to relax the muscles and return breathing and heartbeat to normal. At the same time, you must also pay attention to a reasonable diet, change clothes promptly after exercise, scrub your body, keep warm, and replenish water.