When the elderly exercise every day for more

More and more people are now paying attention to health and often use their favorite "fixed ways" to exercise.

But is this "immutable" exercise correct? Experts said that physical exercise should not be "one-stop," and more should be "combination."

Every day fitness - no increase in physical fitness

In the morning of the morning, at the Liaoning Traditional Chinese Medicine Rehabilitation Center, Uncle Li and his wife asked Shi Li, the director of the Comprehensive Second-Aid Zone of the Liaoning Traditional Chinese Medicine Rehabilitation Center, to constantly ask questions because they felt that it was useless to adhere to nearly 10 years of exercise.

Uncle Lee and his wife are 65 years old this year. From the time they retire, they go to the small square near the house every morning and after dinner for half an hour. After many years of exercise, they can still feel overpriced when they climb the stairs. Breathless.

The 30-year-old Ms. Wang is the neighbor of Shi Li’s director. She also recited to Director Shi and felt that there was a problem with his exercise method.

Ms. Wang began practicing yoga at the university. Compared with her peers, her body was soft and her body was very good. Once the unit elevator broke, she took the stairs to send documents from the 3rd to the 11th floor. After returning to the office, she was too tired to sit on the table for a while. She is quite puzzled. She often practices yoga. Why not endurance?

In response to these questions, Shi Li said that the sport itself is not wrong, but the way of exercise has come to an end. In fact, the movement should be replaced.

Exercise - Should play "combination punch"

"A lot of people are used to repeating one part of their habits. This leads to an imbalance in physical health. Exercise should be combined with boxing." Shi Li said that the best sport is actually swimming. It can exercise and can also exercise. Organ function. But it will be subject to restrictions such as venues, expenses, and many others will not be able to swim.

The movements chosen by young and middle-aged people are mostly yoga, running, kicking shuttlecock, runaway, skipping, etc. The elderly generally choose to walk more gently, play Tai Chi, practice squats, etc. These sports have advantages and corresponding Inadequacies.

To play "combination boxing" in fitness, Shi Li recommends some "combination boxing" methods.

Running + push-ups

Young men's normal exercise runs the most, in addition to effective exercise of good heart and lung function, but also exercise to calf muscle, calf calf, calf quadriceps, rectus abdominis.

The downside is that there are limitations to the body parts that are exercised.

You can use the push-ups to exercise the chest, back, waist, abdomen, shoulders, crouching, and flexion of the forearm flexor muscles. You can use sit-ups to exercise the upper abdominal muscles and upper back muscles to complete the whole body movement.

Yoga + Running

Ms. favorite yoga is a whole body movement from head to toe. Infrequent joints, muscles and ligaments can also be stretched during exercise to get exercise.

The inadequacy of heart and lung function is not enough exercise. So even if you practice yoga every day, you will still feel struggling when you go upstairs or lift heavy objects. While choosing it, you should intermittently replace some exercises that can exercise your heart and lungs, such as jogging or skipping the next day.

Walking circle + walk backwards

Walking around is also an exercise method that many old people choose, but seldom go backwards and walk sideways. This fixes the use of parts such as muscles, bones, tendons, etc., set by the human body to achieve this function, so that these parts are placed in strained and overloaded state for a long period of time. But often in silence.

In addition, walking is only a workout for the lower extremities, and neither the upper limbs nor the heart and lung function are adequately exercised. So even if you walk for one hour a day, you will still be breathless when you climb the stairs for a long time. This is because your heart and lung function is not exercised.

Bike + pull-ups

Cycling is helpful for the improvement of cardiopulmonary function, it is also effective for weight loss, and it is particularly good for the exercise of the lower limbs.

In addition to its inadequacies, it can only be exercised locally. People with cervical spondylosis are also not suitable for cycling for a long time, because the head and neck will maintain a forward position for a long time while riding a bicycle. Regular cyclists should use the pull-ups that can exercise both arms and abdomen to complete body exercises.

Tai Chi + Stairs

Tai Chi is a favorite sport for the elderly. When practicing, it also belongs to sports that the body can exercise. It can also promote blood circulation, cultivate brain power, eliminate fatigue, enhance physical balance and coordination.

However, from a fitness point of view, when the elderly exercise, they should not put all the fitness activities on weekdays into slow-paced Taijiquan routines and push-hand exercises that do not use force. In order to make up for the insufficiency in physical fitness, cardiopulmonary function, and other aspects of traditional fitness methods, it should be intentionally added to some other forms of physical activity such as singing loudly and walking the stairs to exercise cardiopulmonary function.

Twist Yangge + Sing

To sing a yangge and jump to a senior disco, it is a full-body sport. Especially in twisting Yangge, there is no physical flexibility requirement for practicing yoga. However, when the body is twisted, the human body is ups and downs, elasticity, and many muscles and joints that cannot be normally moved can also be moved. The meaning of such exercise and Tai Chiquan is the same. However, the inadequacies are poor exercise of cardiopulmonary function.

Others said that it is not true that the old people practice singing in the park and do not belong to a type of physical exercise. It is in the sports diaphragm and abdominal muscles and it is a massage to the chest cavity. But the downside is that the limbs do not exercise.

Shi Li suggested that the elderly can combine Taijiquan, twisting Yangge, elderly disco, and singing to work together in intervals so that the limbs can be exercised and the organs can be exercised. This kind of collocation exercises for a long time, climbing stairs will no longer panting.

Working hours: don't always have a pose

Shi Li said that his internship exercise and occupational diseases have some similarities, such as long-term clerk, driver, etc., work is always repeated for a long time, do not use for a long time or long time only to maintain a posture of the cervical spine The lower back, spine, and other parts of the body are prone to discomfort or illness. This is the so-called "occupational disease." Further explanation is the proper use of local health, straining with too many localities, and degradation of areas that are not commonly used.

"Every day at work, it's best to take a gentle stretch of your neck every day, because many chronic headaches are caused by cervical spondylosis and nerve damage. It's most likely to cause this kind of injury by maintaining a sitting position for a long time. Press down and hold it against your chest so that both ears are lower than your shoulders, so you can prevent or reduce headaches." Shi Li suggested.