Recommended 5 health-preserving actions for the elderly on how to exercise indoors

　　elderly When encountering rainy weather, you may wish to stay indoors exercise , if you lie down like a small animal, you will not lose your balance and the exercise effect will be obvious. So how do seniors exercise indoors? Next, I will introduce you to several indoor exercises suitable for the elderly and precautions for the elderly to exercise for your reference.

　　How can seniors exercise indoors?

　　1. Cat bow stretch

　　Specific method: Lie on all fours throughout the process, with your hands perpendicular to your shoulders, and your knees to perpendicular to your hips.； Those who need cushioning can put a towel under their knees. Keep your back straight at the beginning, then bend your back upwards and keep your buttocks downward, hold this position for 10 seconds ； Then expand the chest so that the back sinks slightly and hold for 10 seconds. Stretch your back up and down in this way for 30 to 60 seconds.

　　This exercise can enhance the mobility of the spine and improve the stability of the body. Getting on all fours also works your arm and leg muscles. People who are unable to get on all fours can perform the above back extension exercises in a seated position. This exercise can also be used as a warm-up exercise before aerobic exercise such as walking.

　　2. Stand on one leg

　　How to do it: Stand next to a wall to prevent falling. The initial action is to stand with your legs apart, as wide as your hips, slowly lift one foot, and slightly bend the other leg. ； Rely on your abdominal muscles to maintain balance and hold this movement for up to 30 seconds ； Then switch to the other foot.

　　After exercising for a period of time, you can leave the support of the wall. You can also complete the initial action by choosing to stand with your legs side by side. At this point, you can choose some more difficult additional actions, such as extending one raised foot outward or to the knee of the other leg, or you can close it Eye to continue the action. This exercise mainly exercises the body's balance ability.

　　3. Hamstring stretch

　　Specific method: Sit on a chair, place one foot on the ground, and bend your knees at a 90-degree angle.； Extend the other leg forward, hook the foot up, and stretch the hamstrings by reaching your hand toward the hooked foot. ； Hold this position for 30 to 60 seconds, then switch to the other leg.

　　This exercise is about exercising the hamstrings. People with overly stiff hamstrings may experience conditions such as back pain. Keeping your hamstrings flexible can relieve pressure on your knees and hip joints.

　　4. Turn and squat

　　Specific methods: Stand with your legs apart, stretch your arms forward with your palms facing down, squat down to a sitting position, relax your chest, and do not let your knees exceed your toes. If necessary, place a chair under you, but try not to sit on it.

　　While squatting, turn your left hand to the right and turn your upper body slightly to the right.； Return your arms to their original position when standing up ； Turn your right hand to the left as you squat again ； Repeat this 10 to 15 times. If you need to increase the difficulty, add a pair of dumbbells.

　　This exercise mainly exercises the large muscles of the legs； Adding rotation to ordinary squats can increase the difficulty and improve the stability of the body.

　　5. Upper level kick

　　Specific methods: This exercise can be performed as long as there are steps. Step on a step with your right foot, lift your left foot, hold this position for 1 second, then put your left foot back to the original place, and return your right foot to the bottom of the step ； Then step on the step with your left foot and lift your right foot. Repeat this 20 to 30 times. Those who need extra support can hold their hands against a wall or railing and continue training until support is no longer needed. If you want to increase the difficulty, you can extend the time that one foot is in the air. This exercise can improve body stability and exercise leg muscles.

　　Precautions for exercising for the elderly

　　1. Do morning exercises after the sun comes out

　　Some elderly people believe that morning exercise should be done as early as possible, so they like to go out to exercise early in the morning before dawn. In fact, this is unscientific. Director Ding said that after a night, more pollutants accumulate in the air, and breathing this dirty air will have harmful effects on the human body.

　　After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. Under such circumstances, morning exercise is more suitable for the human body's metabolism. Therefore, it is generally not suitable to do morning exercises before the sun comes out when there is no strong wind or significant rainfall.

　　2. Pay attention to the smooth air flow when exercising indoors

　　Sometimes, due to outdoor weather, some people exercise indoors. At this time, there are some things that should be paid attention to. Experts say that if middle-aged and elderly people exercise indoors, they can do some simple exercises, such as squats and lunges. If their bodies allow, they can also do sit-ups or dumbbell exercises. However, they must pay attention to the amount of exercise not being too large. Generally, 50% to 60% of the amount of outdoor exercise is enough.

　　3. 30 minutes of outdoor exercise is most suitable

　　Experts point out that the optimal morning exercise time for the elderly should be about 20 to 30 minutes. Middle-aged and elderly people should pay more attention to some internal muscle coordination and flexibility exercises when exercising, such as slow walking and Tai Chi. These exercises will maintain the stability of muscles and organs.

　　At the same time, experts also said that morning exercise should be given some scientific guidance, but it does not have to be very professional. These instructions are mainly based on safety, that is, it is best to carry out some preparatory activities before exercise, such as stretching, bending, squatting and other warm-up activities to stretch the muscles, so as to avoid sudden explosive force that may cause muscle strains, fractures, etc., and at the same time, the cardiopulmonary circulation will not be too severely affected.

　　4. Eat some food before morning exercise

　　Some elderly people like to do morning exercises first and then have breakfast. In fact, this is unscientific. Experts say that the elderly should eat some appropriate food before doing morning exercises, especially those with chronic sexually transmitted diseases old man.

　　Since nutrients have been digested and absorbed overnight, the body is in a low metabolic stage. If you do not get some supplements before exercise, it will easily cause cardiovascular and cerebrovascular diseases. disease . But don’t overeat to prevent insufficient blood supply to various parts of the body during exercise.

　　At the same time, for the elderly with chronic diseases, medications should be used correctly according to doctor's advice or drug instructions. For some patients with cardiovascular and cerebrovascular diseases and high blood pressure, it is best to take some blood pressure-lowering drugs before morning exercise.