What are the fitness exercises for the elderly?

If we say it is most suitable for the vast majority of ordinary elderly people, has low risks and can still train their bodies, they are basically activities with low load-bearing and low impact on joints. There is no need to pursue any fancy movements. If you can persist without getting injured, it is better than anything else.

Last week, I met 68-year-old Aunt Li when I was doing a physical examination for the elderly in the community. She suffered from degenerative knee disease in the past two years, and it hurt so much that she had to stop even after walking for 500 meters. Later, after listening to the advice of a rehabilitation practitioner, she practiced squatting against the wall for 10 minutes at home every day, and went out to buy groceries. I walked briskly for 20 minutes every day, and danced slow-paced square dances for half an hour with the aunties in the community at night. During the physical test six months later, my lower limb strength increased by almost 30%. Now I can climb hills in the suburbs with my wife on weekends, and I don’t need anyone to support me for the entire distance.

When it comes to fitness for the elderly, it is actually like oiling an old bicycle that has been used for decades. You have to follow the condition of the parts and do not slam on the brakes, otherwise it will be fine but it will be damaged. Swimming, Baduanjin, and Tai Chi are all recognized as elderly-friendly events. The buoyancy of the water can support the joints of the whole body. Tai Chi Baduanjin is slow in movement, and can also practice balance and is less likely to fall. However, many elderly people find it troublesome to change clothes in the swimming pool. Learning Tai Chi requires too much brainpower to memorize the movements, and they would rather wander around the community.

However, there are many "special fitness methods" that are popular in community parks now, and everyone's opinions are far different. Let’s just talk about walking backwards. Many old people say that walking backwards can train the muscles in the back group that are not usually used and is good for the waist. But I just met a 72-year-old man in the orthopedics department of the hospital a while ago. When he was walking backwards, he didn’t pay attention to half a brick under his feet. He fell and fractured his femoral neck. He lay down. It took more than three months to walk on the ground. The doctor in charge said that the elderly's reaction speed is slow and their sense of balance is not as good as that of young people. If you really want to practice walking backwards, it is best to find a flat place where there is no one and no obstacles. It is best to have someone watching next to you. Don't go to the roadside or a slope alone. There are also things like hitting a tree and whipping the whip. Some people say that hitting a tree can clear the meridians, and whipping the whip can strengthen the shoulders and neck. However, some doctors in the rehabilitation department say that the elderly have osteoporosis, and if the force of hitting the tree is not controlled well, they may easily break their bones. If the whip is whipped too hard, the rotator cuff may be strained, which is not worth the gain.

Of course, it doesn’t mean that the elderly can only wander slowly. If you have a good foundation and like to move, you can choose the activities you like. My distant uncle is 76 years old. He was on the track and field team when he was young. Now he rides 20 kilometers with his old friend twice a week. He also climbs low-altitude mountains in the spring and autumn.

In fact, if you really want to talk about it, there is no fixed "fitness list for the elderly". The most important thing is to understand your own physical condition. Don't follow the trend. Warm up before moving and rest when you are tired. It is more effective than any standard movement.