Five walking methods for the elderly

　　After years of painstaking research, Professor David Suloman, a well-known geriatric expert at the University of California, Los Angeles, pointed out that walking is suitable for elderly The best sport. He believes that walking does not require much exercise, the speed can be adjusted by oneself, and is absolutely safe. It is good for improving the cardiovascular health of the elderly. healthy It is particularly beneficial and is the most effective and simplest way for the elderly to slow down aging.

　　Thailand's "Sing Siam Daily" once introduced five walking methods for the elderly to choose from.

　　Most middle-aged and elderly people in modern Japan also like to walk to keep fit. Although Japan is a kingdom of cars, walking is a way to maintain health and is very popular.

　　1. The speed of ordinary walking is 60 to 90 steps per minute, and each time is 20 to 40 minutes. This method is suitable for coronary heart disease , hypertension, cerebral hemorrhage sequelae and respiratory system disease of elderly people.

　　2. The speed of fast walking method is 90 to 120 steps per minute, and each time is 30 to 60 minutes. This method is suitable for healthy elderly people and patients recovering from chronic arthritis, gastrointestinal diseases, and hypertension.

　　3. The back-to-back walking method is to put the backs of both hands on both sides of the waist when walking, slowly walk 50 steps backwards, and then walk forward 100 steps. Repeat this step 5 to 10 times. This method is suitable for patients with mild Alzheimer's disease, nerve disease patients.

　　4. The arm-swinging walking method makes a large swing of both arms back and forth when walking. Walk 60 to 90 steps per minute. This method is suitable for the elderly with frozen shoulder, arthritis of the upper and lower limbs, chronic bronchitis, mild emphysema and other diseases.

　　5. Abdominal Massage Walking Method: Rotate and massage the abdomen with both hands while walking, 30 to 50 steps per minute. Massage for one week with each step, alternating forward and reverse turns, and each walk lasts 3 to 5 minutes. This method is suitable for the elderly with gastrointestinal diseases such as gastrointestinal dysfunction and indigestion.

　　In recent years, European and American countries have increasingly advocated the practice of walking in the drizzle, believing that a large number of negative ions are produced in the air at this time, which is particularly beneficial to physical and mental health.

　　Looking at the health regimen of long-lived elderly people, we can find that almost all of them have a common characteristic, which is to always remember that life lies in exercise, walk as much as possible when you can, and regard walking as a free "health product".

　　It must be pointed out that walking for fitness must be sustained and persisted for many years to be effective. You can either take a walk in the morning or half an hour after dinner every day to gain health and happiness from walking slowly.