There are many types of exercise for the elderly that can be chosen. The general principle is that there is muscle contraction and expansion, and the joints move quickly or slowly, forcefully or gradually, depending on the type and method of that type of exercise. There are many types of exercise for the elderly, including:
1. Walking is very popular. Choose to walk in the morning or evening, walk in the field, park or walk on the treadmill in a limited area. It is safe from accidents and thieves. There are some things to do: walk fast to increase the heart rate. If you can’t walk very fast, you have to increase the walking time. You should use suitable shoes. Start by walking slowly for about 5 minutes and gradually increase the speed. If you are new to exercise, don’t walk too far. Practice until you are patient and then gradually increase the time. However, walking may not work out all parts of the body. Therefore, you should exercise by doing various additional exercises to make the body benefit even more.
2. Slow running. Running is different from walking in that walking always has one foot touching the ground, while running has a period when the foot does not touch the ground. If the elderly can run, there is no prohibition against running. However, สมัคร ufabet they must have good knees and ankles because running has an impact on the joints, especially the joints that bear more weight than walking, which can cause injury.
3. Exercise. Exercising with various postures is a good method. There are many exercise postures to exercise every part of the body. It is a training to build endurance, strength, balance, and better flexibility of the joints. However, it should be done to increase the heart rate.
4. Chinese Boxing Dance: Slow movements but takes time and concentration. Trains body balance, increases muscle strength and flexibility, allows movement of different parts of the body, joints are not stuck, heart function and breathing is improved, mental health is good because it trains concentration and patience used in continuous dancing all the time. But you need a good teacher, an appropriate group, and time to seriously practice.
5. Yoga: Yoga practice is a combination of exercise and rhythmic breathing control, which helps the circulatory system work well and can nourish different parts of the body more. It helps the elderly sleep better, practice meditation, clear the mind, and make bowel movements smooth. Most importantly, you must have a teacher who really knows. If you practice seriously, it will give you a lot of benefits.
Exercise principles for the elderly
For the elderly, some exercises can be dangerous, so exercises for the elderly have the following general principles:
1. Principles of slowness and speed: Proper exercise is done slowly and does not require speed. Rest should be allowed as needed.
2. Principles of weight and lightness because it can be dangerous. Not too heavy or too light. Choose the one that is appropriate for your strength. Just increase muscle strength and practice endurance.
3. The principle of moderation: You should not exercise so much that you become tired and short of breath. In addition to being ineffective, it is also harmful to your health. However, you should not exercise so little that you do not gain any benefits.
4. Principles of promoting and maintaining regular exercise. You should exercise at least 3 days a week, 15-20 minutes a day, for at least 2-4 months. The time to exercise can be any time, but it should be consistent at the same time every time because it affects the body’s adaptation. But you should wait at least 1-2 hours before and after eating.
5. The principle of rest and recovery: After every exercise, you must have time to rest and recover, giving your body a chance to repair the wear and tear that has occurred. It is easy to observe that before the next exercise, your body must be refreshed and in the same condition or better.
6. Other principles: You should not exercise in a way that causes excitement, such as competition. You should exercise with people of the same age and the rhythm of the movement should not have sudden changes in posture.