Healthy exercises for the elderly that are popular around the world

　　Physiological and medical experiments have shown that there are several simple and easy exercises for the elderly that can delay the physiological aging of the human body, maintain and restore elderly of healthy Physical fitness is very effective. At present, these types of elderly aerobics have become popular among the elderly in many countries.

　　The "alternative movement" popular in Europe and America”

　　Alternate exercise is a brand-new fitness method designed by European and American health scientists based on relative medical theory. The following six “alternating exercise” projects are currently popular:

　　Joggers often engage in alternating up and down, although the leg muscles get the maximum exercise , but the upper limbs do not get much activity, so after jogging, some appropriate upper limb exercises such as throwing, arm pulling, lifting, and dumbbells should be performed. Experiments have confirmed that "alternating up and down" can give the upper and lower limbs a balanced exercise.

　　Alternate back and forth. Generally, sports are "forward", but if you also do some "backward"-oriented exercises at the same time, such as walking backwards, running backwards, backstroke, etc., the reactions of the upper and lower limbs will not only be more sensitive, but also the brain thinking will be more active, and it will also have obvious effects on the back and leg pain of the elderly.

　　Alternate left and right. Those who are accustomed to using their left hand and left leg may wish to move their right hand and right leg more. On the contrary, those who are accustomed to using their right hand and right leg may wish to move their left hand and left leg more. Experiments have proven that the result of "left-right alternation" is that not only the left and right limbs have been "all-round developed", but also the left and right parts of the brain have been "all-round developed", which has a significant preventive effect on strokes and cerebrovascular diseases in the elderly.

　　Body-Brain Alternation Some people only like to play chess, quizzes and other intellectual games, while others only engage in higher-intensity sports that emphasize increasing physical fitness. In order to achieve the purpose of both strengthening the body and exercising the brain, it is best not to favor one over the other in the elderly. Physical exercise and mental exercise must be treated equally, and the two should be combined for exercise.

　　Typical exercises of "alternating hot and cold" are winter and summer swimming, cold showers and cross-country jogging. “"Alternating hot and cold" exercise can not only have a significant improvement effect.

　　Alternating between movement and stillness, while continuously performing various exercises, every time period (such as early morning or late at night), intentionally puts the brain in a state of silence and completely relaxes the mood. This alternating movement can promote the healthy recovery of human body organ functions.

　　The “Five Ways of Walking” advocated in Singapore”

　　Ordinary walking method: The speed of ordinary walking method is 60-90 steps per minute, and you should walk for 20-40 minutes each time. This kind of walking method is suitable for patients with coronary hypertension, cerebral hemorrhage sequelae and respiratory system problems. disease old man.

　　Fast walking method: The speed of fast walking method is 90-120 steps per minute, and you should walk for 30-60 minutes each time. The fast walking method is suitable for healthy elderly people and people recovering from chronic arthritis, intestinal diseases, and hypertension.

　　The back-arm walking method is to put the backs of both hands on your waist when walking, slowly walk 50 steps with your back, and then walk 100 steps forward. Repeat this step back and forth 5-10 times. The back-arm walking method is most suitable for people with mild Alzheimer's disease and nerve People with illnesses.

　　In the arm-swinging walking method, the arms swing forward and backward in a larger manner when walking. Walking speed is 60-90 steps per minute. This walking method is suitable for elderly people with frozen shoulder, arthritis of upper and lower limbs, chronic bronchitis, emphysema and other diseases.

　　Belly Massage Walking Method Belly Massage Walking Method is a traditional Chinese medicine health regimen. When walking, rotate your hands to massage the abdomen, walk 30-60 steps per minute, and massage for a week with each step. Belly rubbing and walking can enhance gastrointestinal function.