10 tips from experts on exercise for the elderly

　　It is difficult for the elderly to persevere in exercise. The American Association of Retired Persons Magazine recently published an article that published 10 suggestions summarized by American fitness expert Dr. Madina Navratilova to help the elderly get active.

　　1. Intermittent exercise. Exercise and fitness also require relaxation. For example, if you exercise for 60 minutes on the first day, you can only exercise for 20 minutes on the second day. This type of exercise allows for better recovery of physical strength and helps to maintain motivation.

　　2. Don’t fall back on the “I don’t have time” excuse. If you can't exercise for 30 minutes at a time, you can break it up into parts. Three 10-minute exercises a day will have the same effect. Multiple short-term exercises can improve healthy Very effective.

　　3. Choose the sport you are most interested in. Interest is crucial to staying active. If exercise is regarded as a must-do housework or a compulsive behavior, then the fun of exercise will be lost, and exercise will often end in an anticlimactic manner. Choose sports that interest you. The more interested you are in sports, the better your fitness results will be.

　　4. Choose a sport that you are good at. Choosing sports that you are good at, or at least ones that you can master, can give people more confidence, and self-confidence is a necessary internal factor for success.

　　5. Combine a variety of sports. Diversified sports. Walking, jogging, swimming, Tai Chi, yoga, qigong, dumbbells and other sports that the elderly are capable of can be carried out appropriately. Movements are appropriate and static, fast and slow are combined. The diversity of sports will increase the fun of sports. At the same time, it can also be used in many aspects. exercise Body.

　　6. Find an exercise buddy. Family, friends, teammates, coaches, etc. are all beneficial to staying active. If you don’t have a clear answer when it comes to choosing an exercise partner, you might as well keep looking during the exercise process. Neighbors, co-workers, relatives, new friends, etc. can all become exercise partners. Exercise together helps you stay active.

　　7. Don’t eat it all in one bite. Many elderly people who have not exercised for many years are injured due to excessive movements and excessive exercise when they start exercising, so they say goodbye to exercise completely, and few people start exercising again.

　　8. Start with a 5 to 10 minute walk. Start with a short walk, and then increase it by 5 minutes each time according to the situation, until you can walk for 45 to 60 minutes each time. Gradual progress helps the body better adjust to the new exercise. A new study of middle-aged men and women finds that just 12 weeks of walking can benefit a variety of key health indicators: a smaller waistline, healthier blood pressure, improved fatigue and more energy.

　　9. Play video exercise games such as dancing mats. In 2010, a survey completed by the American Heart Association found that active somatosensory video games led older adults to engage in more real-world exercise, including walking, badminton, and jogging.

　　10. Seek expert advice. It is best for elderly people who have not exercised for a long time to consult relevant experts before starting exercise to ask about the precautions for exercise, so as to achieve safe and long-term fitness and prevent accidental injuries.