Old people's health issues have always been a concern for their children. They buy a lot of health supplements, but the effects are not very obvious. When it gets cold, it's good to get the elderly to move around, not only for their health but also to prevent diseases.
What exercises are suitable for the elderly?
(1) Practice standing and bending the waist forward and backward.
Stand with your feet apart and your hands on your hips.
Keep your lower body still and swing your upper body forward and backward.
The range of motion should not be too large, and maintain a steady speed. These are strength training exercises.
Spinal stretching exercises should also be done in a lying position.
Lie on your back, bend one leg, place your foot on the bed, hold the calf of the other leg with both hands, try to pull it towards your abdomen, hold for a while, then switch legs and do it again.
(2) Raising your legs, riding a bicycle, and other straight leg lifts are good methods to exercise the hips.
But the physical ability of middle-aged and elderly people is limited, so you can also do these exercises in a lying position.
For example, lie on your back, bend one leg and place it on the bed, straighten the other leg and lift it up, hold for a while at the highest point, then slowly lower it and switch to the other leg.
If you prefer standing, you can stand straight, lift one leg from the side, hold for a while, then switch to the other side.
What to pay attention to when exercising in cold weather
(3) Tai Chi is suitable for people of all ages and genders. Practicing Tai Chi can treat some diseases and promote the body's metabolism, making the body healthier.
Recommended health soups for the elderly
[Pork Bone and Soybean Soup]
Preparation: 250g fresh pork bones, 100g soybeans. Soak the soybeans in water for 6-8 hours in advance;
Wash the fresh pork bones and cut them, boil them in water to remove the blood;
Then put the pork bones in a clay pot, add 20g ginger, 200g yellow wine, a suitable amount of salt, and 1000ml of water. Boil it over low heat until the bones are soft, then add the soybeans and continue cooking until they are soft. It is ready to eat.
Once a day, 200ml each time, once a week.
Efficacy: Fresh pork bones contain natural calcium and collagen, which supplement bone growth.
Soybeans contain flavonoids, calcium, iron, phosphorus, and other nutrients needed for bone growth. This soup has a good effect on preventing bone aging and osteoporosis.
[Dried Shrimp and Tofu Soup]
Preparation: 50g dried shrimp, 200g tender tofu. Wash the dried shrimp and soak them;
Cut the tender tofu into small pieces; add green onions, ginger, and cooking wine. Stir-fry in an oiled pot and add water to make the soup.
Efficacy: Dried shrimp contains 991mg of calcium per 100g, and tofu also has a high calcium content. Eating this soup regularly is effective for osteoporosis caused by calcium deficiency.
