kidneyhealth

Fitness exercises for Middle-aged and Old people


Items suitable for middle-aged and elderly people to exercise should be selected according to their age, gender, physical condition, interests, equipment conditions, and the surrounding environment.

Fitness exercises for Middle-aged and Old people

Walking: It is an activity that can be exercised anytime, anywhere. The best choice is to take a walk on the road with fresh air, quiet trees, and no vehicles. To achieve the purpose of walking, you need to have a certain speed (80 to 90 steps per minute for medium speed, 100 steps for fast) and certain Distance (usually 6 to 10 kilometers per day). Walk about one hour a day or so, once or twice, to feel good about yourself, without heart palpitations, whole body warm and comfortable or slightly sweaty.

Fitness Running (Jogging): Fitness running should be performed before the start of the body, relax muscles and prepare for activities. Exercise should be from slow to fast, time is short and long, begin to practice for 5 to 10 minutes without feeling chest tightness, shortness of breath, and then gradually increased to 15 to 20 minutes per day, and finally can be increased to 30 to 40 minutes per day, every day or every Day exercise once.

Swimming: A full physical examination should be done before the start of swimming. People with severe heart and lung diseases and infectious diseases should not engage in this activity. Before going into the water, be prepared to take safety measures when swimming. Should be determined according to the inpidual's self-esteem, general travel 50 meters to rest, the total does not exceed 500 meters. If you can adhere to activities every day or every other day, the effect is better.

Ball activities: Table tennis, badminton, tennis, billiards, croquet, etc. are all good ball activities and can be selected according to their own conditions and hobbies, but they cannot be subjected to intense competition.

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