Besse
There are many walks elderly Daily fitness routine. But there are things you need to pay attention to when walking. Here are some things that the elderly should pay attention to when walking:
1. Walking with hands behind your back cannot fully move all parts of the body and is not conducive to body relaxation, so the best exercise effect cannot be achieved. If you encounter stones or potholes on the road, you will easily fall down if you cannot balance your body quickly while walking with your hands behind your back. Therefore, when walking, you should maintain a correct posture, hold your chest up, raise your head, and swing your arms, which is conducive to whole-body movement and body coordination.
2. Choose a good walking location. When the human body is exercising, its demand for oxygen is high. The air is fresh and the oxygen content is high in places with lush vegetation, which is beneficial to the whole body.
3. Wandering up and down at will is not considered a walk. If the amount of exercise is too small and the aerobic metabolism cannot be achieved, the effect of exercise will not be achieved, just like doing housework cannot be counted as done. exercise Same. healthy Elderly people can walk according to the "3, 5, 7" principle, that is, walk 3,000 meters a day, complete it within 30 minutes, and walk 5 times a week. heart rate Control within (170-age)/minute. For example, if a 65-year-old man subtracts 65 from 170, then his walking heart rate should be kept at 105 beats, and the highest is within the range of 125 beats/minute. If you sweat a little and breathe smoothly during exercise, you will achieve the effect of exercise.
4. Take a walk on slopes. Guo Yuan believes that the elderly are prone to senile osteoarthritis, which is also related to improper walking. Climbing hills or stairs will overload the knee joint and increase joint wear.
