How should the elderly exercise after retirement? Pay attention to 4 key points

Four key points that the elderly should pay attention to when exercising after retirement

1. Make exercise a hobby

If you have always liked tennis or golf, you might as well join a club and participate in these sports regularly. If you're dreaming of one day competing in the two-week Tour de France or a marathon, let a fitness expert help you create a training plan.

2. Step by step, start with a walk

Many people don’t like to exercise, but if you want to have a healthy life after retirement, then you must keep exercising. Don't focus on the amount and frequency of exercise. Keep your feet on the ground. Start with the minimum amount and frequency of exercise, such as taking a walk in a residential area or on a shopping street, and gradually increase the intensity.

3. Understand the type of exercise that suits you

Can you get up early and run for exercise 4 days a week? Do you need to work out with a lot of people in the gym? Before you hit the gym or buy expensive home exercise equipment, you should figure out what kind of exercise you're most likely to stick with and enjoy doing for a long time.

4. Do a physical examination and eliminate inappropriate exercises

At the beginning of retirement, conduct a comprehensive physical examination to understand your blood pressure, cholesterol levels and other related health data, and understand your heart's endurance to help you choose appropriate sports. Tell your doctor that you are considering starting to exercise. Ask your doctor if there are any sports you should avoid or if you have any exercise intensity requirements. Especially those who are obese or have heart problems should pay more attention to the intensity of exercise. Regardless of the test results, you should use this information to develop a realistic post-retirement exercise plan.

Elderly people can do these exercises to exercise

1. View from afar

Looking into the distance helps relax the eye muscles, which is equivalent to doing health exercises for the eyes. The specific method is: on your balcony or climbing a mountain, regularly turn your eyes and look at distant rooftops, tower spiers and other scenery. You can move your eyes when looking into the distance, keep your eyes still while moving your eyes, and rotate your eyes 10 times.

2. Swallow saliva

Traditional Chinese medicine believes that when saliva is abundant and swallowed slowly, it can moisturize the five internal organs, nourish the skin, and make people live longer. The specific method is to slightly close the lips, relax the whole body, and stir the mouth with the tongue, usually around the upper and lower teeth, first left and then right, first up and then down, and stir gently 36 times each. The force should be gentle and natural, and then press the tip of the tongue against the upper palate for 1 to 2 minutes to encourage the parotid and sublingual glands to secrete saliva. When the mouth is full of saliva, puff up the cheeks and gargle 36 times. After gargling, divide the fluid in your mouth into 3 small sips and swallow.

3. Moore

The ear is an orifice outside the kidney, leading to the brain, and is where the meridians of the whole body gather. Frequent rubbing of ears can dredge meridians, circulate Qi and blood, balance yin and yang, enhance hearing, and cure diseases and maintain health. Moor's movements include: lifting the tragus, using the index finger and thumb to lift the tragus from the inside out. Sweep the outer ear, sweep the ear from back to front with both hands, and hear a "scratching" sound.

4. Turn the neck

Long-term incorrect posture can easily lead to the proliferation and damage of related tissues and eventually cervical spondylosis. Elderly friends can do more neck-turning exercises if they have nothing to do. The action is very simple. Complete the forward flexion, backward extension, left rotation, right rotation and other movements of the neck. The speed should be as slow as possible and the amplitude should be as large as possible. At the same time, with a shoulder shrug, try to bring your shoulders closer to your ears, and then lower them.

5. Tiptoe

After sitting for a long time, it is best for elderly friends to do a "tiptoe" exercise to smooth the blood flow back to the lower limbs. This can not only avoid soreness and numbness in the lower limbs, but also eliminate the phenomenon of black eyes and dizziness caused by sudden standing. The method is to put your feet together, lift your heels, pause for a moment, drop your heels, and lightly shake the ground. One drop at a time and one drop at a time. Pay attention to maintaining balance and repeat this 7 times.

6. Breathe

After getting up in the morning, go to a place with fresh air, open your mouth as wide as possible, breathe out and then close it, and tap your teeth gently when closing your mouth. This action can stimulate the brain through facial nerve reflexes and wake up the brain as soon as possible. Opening and closing the mouth can make more than 40 facial muscles move rhythmically, preventing facial muscle atrophy in middle-aged and elderly people. In addition, opening and closing the mouth can move the throat, keep the Eustachian tube open, balance the pressure inside and outside the middle ear, and prevent deafness in the elderly.