The elderly should opt for exercise forms that can effectively work out their bodies without being too strenuous. Here are some exercise suggestions suitable for the elderly:
Walking or Slow – walking
Walking or slow – walking is a low – intensity, low – impact aerobic exercise. It helps strengthen the cardio – pulmonary function and promotes blood circulation. It is recommended to choose a flat and fresh – air route. Walk or slow – walk for 30 minutes to 1 hour every day, and adjust the speed and distance according to personal circumstances.
Tai Chi or Baduanjin
Martial arts like Tai Chi and Baduanjin feature gentle and slow movements and focus on the cultivation of both the body and the mind. These exercises can not only enhance the body’s flexibility but also regulate breathing, promote the circulation of qi and blood, and help relieve anxiety and improve sleep quality. It is advisable for the elderly to practice 1 – 2 times a day, with each session lasting 20 – 30 minutes.
Mild Strength Training
Appropriate strength training can increase muscle strength, raise the basal metabolic rate, reduce muscle loss caused by aging, and prevent accidents such as falls. You can choose to use resistance bands, small dumbbells, or your own body weight for strength training, such as wall push – ups and seated leg raises. It is recommended to do this 2 – 3 times a week, with each session lasting 10 – 15 minutes.
Balance Exercises
As people age, the elderly’s balance ability gradually declines. Adding balance exercises can effectively prevent falls and improve the safety of daily life. You can practice by standing on one leg, standing with eyes closed, walking in a straight line, etc. Practice for a few minutes each time and gradually increase the difficulty.
Swimming
Swimming is a full – body, low – impact exercise that puts almost no stress on the joints, making it suitable for most of the elderly. The elderly can swim slowly or walk in the shallow water area, 2 – 3 times a week, with each session lasting 20 – 30 minutes.
Cycling
Cycling can exercise the leg muscles and joints and prevent arthritis and limb stiffness. It is recommended to keep each exercise session at about 30 minutes to avoid over – fatigue.
Square Dancing
Square dancing is a group activity. When doing square dancing, people need to follow the rhythm of the music to complete dance movements, which can improve the body’s flexibility and coordination. Square dancing also helps relieve negative emotions and reduce the elderly’s sense of loneliness.
Fast – walking
Fast – walking is a relatively simple exercise method. During fast – walking, you need to maintain a relatively fast pace while naturally swinging your arms to maintain balance. Fast – walking can enhance the cardio – pulmonary function, strengthen the body’s metabolism, and help prevent and reduce chronic diseases such as hypertension and hyperlipidemia.
In addition, medical calisthenics, yoga, and Taiji soft – ball are also suitable exercise forms for the elderly. When choosing an exercise form, the elderly should make a decision based on their own health conditions and interests, following the principles of gradual progress, doing what they can, and perseverance. Before starting any new exercise form, it is best to consult a doctor or a professional coach for advice.
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