Darlene Researchers say that power exercise In addition to being able to elderly In addition to making the muscles stronger, it can also improve the endurance of the elderly, enhance bone density, and improve the body's sensitivity to insulin. Strength training for the elderly does not necessarily have to follow the strength training pattern of young people, that is, heavyweight exercise patterns.
Strength exercises for the elderly must vary from person to person, and appropriate exercise methods and amounts should be selected based on their current physical condition. The principle is, don't force yourself and do strength exercises that are physically difficult for you. You must do it in moderation at the beginning and then gradually progress.
Some people think that if the elderly do strength training, they have to lift barbells in the gym. Not really, some simple exercises. For example, moving chairs around the house frequently and lifting heavy objects can also enhance muscle strength. If physical conditions permit, the elderly can also do some lightweight dumbbell exercises.
Researchers say that older adults should do strength training at least twice a week. Furthermore, research results show that among older adults, male compare female Prefer strength training. Younger people and those with higher educational levels were also more likely to accept strength-training recommendations.
And older adults who are overweight or not in great shape are often reluctant to engage in strength training. However, researchers believe that these people should actively do some strength exercises if their physical conditions permit to improve their strength and endurance levels. This has great benefits for weight loss and improving disease resistance.
Osteoporosis affects the elderly healthy Enemy. Therefore, preventing osteoporosis is an important part of the health care of middle-aged and elderly people. Experts have put forward many opinions on this, among which jumping exercise is a simple and easy way.
Some researchers have menopause The women before and after were observed and found that women who insisted on jumping up and down every day. After one year, bone density can be increased, and the density of the hip, which is most susceptible to fracture, can increase by 3%. This is because jumping exercise not only accelerates blood circulation throughout the body. And the impact of the ground stimulates the formation of bone.
But be careful. Women should start doing more jumping exercises before menopause and continue doing them for a long time. This can greatly increase bone density. This is extremely beneficial in preventing osteoporosis.
Jumping exercises are simple and easy to do. When doing this, find a relatively flat place with no obstacles or sharp objects around, and jump up with both feet. Just jump up and down. Just do it 50 times a day. You can achieve the good effect of increasing bone density and preventing osteoporosis.
If you feel that jumping like this is boring, you can use rope skipping, or alternate between the two. also. Some dances with less intense movements also have a good effect on preventing osteoporosis.
