Due to the degeneration of muscle in the elderly, many intense sports are no longer suitable for practice. In fact, the elderly do not need to do exercises that are not suitable for their own physical condition, like young people. They can choose some gentle sports that are suitable for themselves and can achieve fitness effects. The following are several sports suitable for the elderly recommended by the editor of Wash Face.
[Swimming]
Swimming can exercise the muscles of the whole body, and because swimming is a non-weight-bearing exercise, it does not damage the knee joints. Therefore, it is the preferred way for middle-aged and elderly people to exercise their bodies. However, swimming is not without any harm. Any exercise, if done excessively, will have a counterproductive effect. When swimming, avoid swimming desperately to reach the limit. Instead, swim at a moderate and medium speed. It is also worth mentioning that when swimming breaststroke, do not exert too much force, as improper force during breaststroke can also lead to meniscus injury. For more details, you can visit my website or the Weibo account "Orthopedics Yuan Feng" on Sina Weibo, where I have posted an article about meniscus injury caused by breaststroke.
[Cycling]
You can ride a bicycle on a spacious road or use a low-impact exercise bike. Cycling is a non-weight-bearing exercise that allows the knee joints to move properly, so it is also a recommended exercise. However, there are also some precautions when cycling. Avoid cycling on steep slopes or on mountain roads. When using a spinning bike at the gym, ride at a low intensity and don't push yourself too hard following the instructor's course, as this can also lead to knee joint injuries.
[Walking]
Walking is the simplest and safest exercise for the elderly. If done correctly, its effects can be equivalent to jogging. Physiological and medical research has shown that walking can promote metabolism in the body. For example, walking at a slow pace of 100 meters in 2 minutes for 1.5-2 hours can increase the metabolic rate by 48%. Walking can also adjust the function of the nervous system, relieve vascular spasm, and relax smooth muscles in blood vessels.
[Tai Chi]
Tai Chi is known as the "treasure of fitness for the elderly". It is a safe and effective exercise that is very suitable for the physiological characteristics of the elderly. It is especially suitable for elderly people with weak physical conditions or chronic diseases. Practicing Tai Chi can improve cardiovascular and pulmonary health, prevent chronic diseases such as hypertension, arteriosclerosis, and emphysema; it can also promote digestion and absorption functions and accelerate the metabolic process. At the same time, it has a good effect on maintaining the function of bones, joints, and muscles in the elderly. Elderly people who regularly practice Tai Chi have lower blood pressure, good digestion, good spinal flexibility, and a low incidence of osteoporosis. In addition, Tai Chi can also regulate the function of the nervous system and promote overall health.
[Backward Walking]
The popularity of backward walking among the elderly does not need to be mentioned. You can see that the elderly in almost any park or gathering place are walking backward. Backward walking can not only strengthen a person's sense of balance and exercise the cerebellum, but also alleviate some spinal diseases, such as back pain or lumbar pain.
If a person does not exercise regularly and remains inactive, it can be very harmful to the body and can even lead to muscle atrophy. Therefore, appropriate exercise is important for everyone, especially for the elderly. Their bodies are already degenerating, and not exercising will only shorten their lifespan.
