How can elderly people walk to stay healthy? 7 recommended walking methods

　　Walking seems very simple, but in fact it requires a lot of knowledge. The elderly have different physical conditions, so the walking method they choose should also be slightly different. According to personal circumstances, choose different methods, time and amount of exercise to achieve the best results exercise More targeted. Then the question comes, elderly How to take a walk healthy Woolen cloth? What are the precautions for winter sports for the elderly? Next, I will introduce them one by one for your reference.

　　How can elderly people walk to stay healthy? 7 recommended walking methods

　　1. 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.

　　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 , hypertension, sequelae of cerebral hemorrhage, respiratory system disease of elderly people.

　　3. 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 elderly patients recovering from chronic arthritis and gastrointestinal diseases.

　　4. 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.

　　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. 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.

　　7. 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 things to note about winter sports for the elderly

　　1. Close mouth exercise

　　The outdoor air is cold in winter, so the elderly should breathe with their mouths closed and through their noses when exercising. This can avoid cold air irritating and damaging the gastrointestinal tract.

　　2. Do not go out to exercise in hazy weather

　　The mist contains a lot of toxic substances. When inhaled into the body, it can cause the onset of certain respiratory and cardiovascular diseases, which is extremely harmful to the body. Therefore, the elderly should wait until the smog clears before going out for exercise.

　　3. Make preparations

　　Elderly people should be prepared in two aspects. First of all, in order to cope with the occurrence of unexpected events, the elderly should not move alone. It is best to travel in groups of three or five, and they should be careful to carry emergency medicine with them. Secondly, you must warm up before exercising to activate your muscles and joints.

　　4. Arrange time reasonably

　　It is not advisable to exercise in winter on extremely cold mornings, because extreme cold can induce the onset of some diseases in the elderly, such as chronic bronchitis and heart disease. The most suitable time for elderly people to exercise in winter is from 8 to 10 am, because the temperature has risen at this time and they may also be exposed to warm sunshine.

　　5. Avoid exercising on an empty stomach

　　Many elderly people have such a bad habit: exercising as soon as they get up. This is not right. Because they haven't eaten all night, the elderly have very low blood sugar when they wake up in the morning. Moreover, when the temperature is low in winter, people’s blood vessels constrict greatly. If you take part in exercise at this time, the elderly are at risk of sudden death due to hypoglycemia and heart disease.

　　6. Keep warm

　　The elderly do not have strong body temperature regulation ability and are easily affected by cold air, so they must keep warm during the entire process of physical exercise. Dress appropriately before exercising and wear a hat and gloves if necessary. After a period of exercise, you can reduce your clothes appropriately. After exercising, wipe off the sweat on your body immediately and get dressed in time.

　　7. Allow your body to slowly adapt to exercise

　　The elderly should not rush to engage in physical exercise, because it will destroy the balance of internal and external movements of the human body and cause physiological dysfunction. Therefore, the elderly should move slowly in the early stages of exercise to allow their bodies to adapt well. The elderly should not rush to rest after exercising. They should do some soothing and relaxing movements, which can effectively avoid the occurrence of dizziness, nausea, shock and other problems.