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As the saying goes, "life is in the movement". Even when people grow old and their movements are slow, they should insist on moving every day.
There are different sports depending on age. For older people, moderate exercise can also prolong life and improve physical fitness.
The 5 sports described below are more suitable for seniors and can be learned for your own health.
1. Run
Running is also very suitable for older people. Running can improve the body's cardiopulmonary function. If older people can walk for a long time, it can increase lung capacity and improve cardiopulmonary function.
Compared with other apparatus sports, running is less constrained and less skillful. It can improve the functions of the cardiovascular, cerebrovascular, respiratory and other systems of the human body, so it is very popular.
At the same time, running can lower the body's blood lipid levels and prevent cardiovascular and cerebrovascular diseases such as high blood pressure. For older people, jogging is a more appropriate frequency.
2. Take a walk
Compared to running, the training intensity of walking is very low and more suitable for older people. Although the exercise intensity of walking is small, it can also improve cardiopulmonary function and improve blood vessel "elasticity".
It is worth noting that walking must last a certain amount of time, generally more than ten minutes is appropriate. Many middle-aged and elderly people face obesity. Being able to walk briskly for about 30 to 40 minutes each day will help control their weight.
However, it must be controlled with diet. In addition, walking after meals can help the body improve metabolism, improve and prevent the symptoms of diabetes. However, walking after a meal requires more than 30 minutes after eating. Walking can also control the intensity by adjusting the incline. Increasing a certain incline can effectively exercise the muscles of the waist and legs.
3. Swimming
Swimming is a relatively potent full-body exercise, which, in addition to improving cardiopulmonary function, can of course also greatly improve the body's metabolic performance and, to some extent, can slow down aging.
As we all know, people who swim have larger lung capacity. At the same time, swimming can improve muscle endurance and improve body coordination.
4. Shuttlecock
Badminton is a sport that must mobilize the muscles of the whole body, while being able to train responsiveness, excite the nerves and improve limb coordination. However, it should be noted that warm-up activities are necessary before training to prevent muscle tension.
5. Table tennis
Compared with badminton, its power is relatively small, but it can increase human resilience, improve nervous system excitability, and prevent Alzheimer's disease.
The above five types of exercise are relatively more suitable for middle-aged and elderly people, but no matter how healthy the exercise, there must be a principle of moderation. If older people suffer from underlying diseases, it is best to take care to choose acceptable lower-intensity sports. As soon as the body begins to feel uncomfortable, adjust the method immediately. In short, exercise is for health, so we must master the principle of moderation.
The Smartwatch can be very helpful here. It tracks your blood oxygen, blood pressure, and heart rate, letting you know if your body is still on track.
