Geneva Each fitness method has its specificity and limitations. Choosing a method that is too single may not be effective. You should choose balanced or alternating movements of various parts. The following are eight major balance alternating exercises, elderly There are several combinations to choose from.
1. Brain-body balance:
In addition to physical exercise , such as walking, running, playing ball, but also alternate mental exercises, such as writing, practicing calligraphy, surfing the Internet, playing cards, chess, etc. Not only can it enhance physical strength, but it can also delay brain aging and avoid excessive mental or physical activity.
2. Hot and cold balance:
Exercising at different temperatures in the outside world can play an irreplaceable role in the relaxation and contraction of the body's immunity and cardiovascular smooth muscles, which is irreplaceable by any drug. For example, exercise is required when the temperature difference between the cold wind in winter and the scorching heat in summer reaches 30℃. Neither the benefits of a certain method can be overemphasized, nor the limitations of a certain method ignored. For those who did not have the habit of taking cold water baths when they were young, the water temperature difference should be appropriately reduced when they are old. Swimming in a swimming pool with a water temperature of 26~28℃ is very suitable.
3. Upright and lying balance:
Most of the human body moves upright. It requires lying down or horizontal movement to maintain the balance of gravity and blood distribution in various parts of the human body, reducing the burden on the heart, in order to achieve healthy The purpose of longevity. In addition to swimming, crawling is also a horizontal exercise. It is better to crawl forward on all fours for 20 to 30 minutes each time.
4. Dynamic and static balance:
Alternate physical and mental activities. While ensuring adequate sleep and rest time, do meditation and meditation exercises to relax your muscles throughout the body. Both dynamic muscle activities (walking for 30 minutes) and static muscle activities (high horse walking with the knee joint bent more than 90 degrees for 10 minutes a day) should be performed.
5. Up and down balance:
Running and walking with a lot of lower limb activity can exercise the cardiovascular system, mainly exercising the leg muscles; sports with a lot of upper limb activity (playing ball, fitness equipment) should also be done to give a balanced workout to the muscles of the upper and lower limbs.
6. Front and rear balance:
Most of the movements of the human body are forward, so the muscles and ligaments of the front group are dominant and the rear groups are disadvantaged. There is a lot of imbalance between the front and rear. disease source. Backward movements, such as walking, reverse arching, backstroke, etc., can strengthen the inferior muscles and ligaments.
7. Left and right balance:
Most people have an advantageous hand or leg, and it is naturally multi-purpose, while the corresponding side is at a disadvantage. The benefit of alternating left and right activities is not only to balance the left and right limbs, but also the key to balanced development of the left and right hemispheres of the brain.
8. Balance of speed and slowness:
Alternating fast and slow movements, such as slow or fast rhythm dancing, alternating slow and fast walking, can exercise various metabolic functions of the body.
