Things to note when walking for the elderly

　　It is said that when people reach old age, they must pay attention to exercise , suitable exercise is beneficial to elderly body healthy . Nowadays, the elderly also pay special attention to their own exercise, and suitable walking is also a good way of fitness, which is also very popular among the elderly. However, there are many ways of walking, and not every method is suitable for the elderly. Some are not suitable for the elderly at all.

　　Here are several walking methods suitable for different elderly people:

　　1. Quick walking method

　　When walking, hold your head high and stride forward, walking 90 to 120 steps per minute, 30 to 40 minutes each time. Suitable for chronic arthritis, gastrointestinal tract disease Elderly patients in recovery.

　　2. Ordinary walking method

　　The appropriate speed is 60 to 90 steps per minute, 20 to 30 minutes each time. Suitable for patients with coronary heart disease , high blood pressure, cerebral hemorrhage sequelae, and the elderly with respiratory diseases.

　　3. Take a leisurely walk

　　Elderly people walking slowly after meals, 5 to 10 minutes each time, can relax their muscles and bones, calm their blood and qi, and are beneficial to regulating their emotions, refreshing their brains, and enhancing their memory.

　　4. Belly rubbing and walking method

　　When walking, rotate the palms of your hands to massage the abdomen. Massage for one week with each step, alternating forward and reverse directions. 40 to 60 steps per minute, 5 to 10 minutes each time. Suitable for the elderly suffering from chronic gastrointestinal diseases and kidney diseases.

　　5. Backward walking method

　　When walking, place your hands on your hips and your knees straight. First go back and then forward 100 steps each time. Repeat this many times until you feel tired. It can prevent and treat waist and leg pain and gastrointestinal disorders in the elderly.

　　6. Quantitative walking method

　　That is, follow a specific route, speed and time to complete the specified distance. When walking, alternate between flat roads and climbing hills to achieve a combination of speed and slowness. It is very beneficial to exercise the cardiopulmonary function of the elderly.

　　7. Arm swing walking method

When walking, swing your arms to a large extent with the rhythm of your steps, 60 to 90 steps per minute. It can enhance the function of bones, joints and chest cavity, prevent and treat frozen shoulder, emphysema, chest tightness and chronic bronchitis in the elderly.