How to keep fit for the elderly. Precautions for the elderly to keep in mind when exercising.

　　As we age, the human body undergoes several changes, including loss of muscle weight, decrease in muscle strength, and increase in body fat. Aerobic metabolic capacity and lung capacity also decrease. However, proper fitness can help with physical health, especially elderly . In this regard, someone asked the elderly how to keep fit? What kind of exercise is good for the elderly? Next, I will introduce them one by one for your reference.

　　How do seniors keep fit?

　　1. Make a fitness plan

　　Fitness plans for the elderly should focus on integrating four different types of exercise : Endurance, strength, balance and flexibility. Strength training is proven to be the most effective when it comes to preventing and reversing muscle weight loss.

　　2. Physical exercise cannot completely replace healthy lifestyle

　　Only by removing highly processed foods and sugar from the diet, refraining from smoking, and drinking moderate amounts of alcohol can the health effects of promoting physical exercise and extending life span be achieved.

　　3. Do more compound exercises that can mobilize more muscle groups.

　　Such as squats, deadlifts, lunges, rows and push-ups. Compound exercises like these use more muscle fibers than leg extensions that train one muscle group in isolation.

　　4. Gradually increase training volume

　　Vary the reps per set or incorporate a twist, such as combining arm curls with lunges. Or challenge your balance and perform arm curls while standing on one foot.

　　5. Set fitness goals and evaluate every three months

　　Older adults should change their exercise routines frequently rather than following the same regimen for months as muscles become accustomed to doing the same movements. To increase muscle endurance, a simple way is to shorten the rest time between each exercise set or increase the training reps.

　　6. Don’t force yourself

　　Elderly people can reduce exercise or temporarily stop exercising for a few days when they feel tired or busy. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical treatment in time. Before starting to exercise, seek guidance from your doctor and professional trainer. If you have high blood pressure or a back injury, avoid high-intensity strength training.

　　7. Ensure the recommended amount of exercise for the elderly is achieved

　　That is 150 minutes of moderate intensity exercise per week, which can be broken down into 20 minutes per session, 7 times per week； 30 minutes each time, 5 times a week ； Or 50 minutes each time, 3 times a week ； It's enough to sweat a little, but don't get cold. Stretching before and after every workout will help keep your spine strong and flexible.

　　What kind of exercise is good for the elderly?

　　1. Take a walk

　　Walking in the park or other places with good environment can not only exercise your heart and lungs, but also enjoy the scenery. Walking quickly consumes more energy and does not put too much pressure on the joints.

　　2. Jogging

　　If you like to exercise alone, jogging is a good choice. However, the editor suggests that it is best to exercise with a partner, because there are many emergencies among the elderly. If more than one person exercises together, there will be someone who can call for help in time when an emergency occurs.

　　3. Tai Chi soft ball

　　Using a racket that looks a bit like a tennis racket, you can do Tai Chi anywhere. sleep Front play can help you sleep. It is sold in sporting goods stores and costs about thirty yuan a piece. This exercise is very convenient and can be done in the office or at home. The bookstore sells coaching CDs.

　　4. Square dance

　　Square dancing is suitable for the elderly who are agile and physically fit. Along with the music, the body dances, the whole body moves, all the cells in the body are exercised, and you sweat profusely, which is the feeling of pleasure after exercise. Square dancing can also cultivate sentiments, make the elderly love music and regain their enthusiasm for life.