1、 Aerobic fitness care.
Aerobics is a rhythmic and warm-up exercise. The geriatric rehabilitation center has learned that many aerobic exercises are suitable for the elderly, such as fast walking, jogging, dancing and so on. They can also strengthen the body. This kind of exercise can enhance respiratory function, provide enough oxygen to the body, promote blood circulation, reduce blood pressure, reduce palpitations, and help to form a healthy state of mind.
Focus on three Aerobics:
(1) Take a walk.
In the early stage of physical exercise, walking is the most popular way for the elderly. In order to keep fit, walk every morning and evening. The elderly in geriatric hospital can make a walking plan according to their own situation and choose the walking speed and distance suitable for them. This helps to burn excess fat in the body, make the body more elastic, and even improve mental state.
Swimming is another kind of aerobic exercise, which can treat many elderly diseases. The elderly rehabilitation center believes that it can also relieve stress, relieve muscle pain and promote health.
(3) Square dance.
Square dance, which is popular in recent years, is also a good sport. It can not only exercise, but also expand social interaction. However, the elderly rehabilitation center should remind everyone to act according to their ability and pay attention to the pace.
2、 Flexibility training
With age, the muscles of geriatric rehabilitation center will become tighter and the range of activities will gradually shrink. Therefore, physical flexibility training can help the elderly increase their range of activities, keep their body elastic and relax their mind.
Stretch the muscle slowly. When you do every movement, keep breathing normally and pay attention to stretching at the same time. This can help the elderly in the geriatric hospital relax their body and mind at the same time.
Taijiquan is a traditional sport in China. He exercises through some exercise and rhythmic breathing. Through a period of practice, Taijiquan can effectively improve cardiopulmonary function, exercise flexibility and coordination, relieve osteoporosis and physical pain; and many geriatric elderly people can feel inner peace in the process of practice, can significantly relieve anxiety and anxiety, beneficial to (3) mental health.
People are afraid that Taijiquan will hurt their knees. In fact, the geriatric rehabilitation center tells us that for those who have no joint problems, the general Taijiquan movements do not have to jump around, and the range of movements is very large. It has little effect on the joints, and will not increase the burden and stimulation of the knee joint which has become a bone hyperplasia. With appropriate nutritional support, the elderly rehabilitation center can also alleviate the problem of osteoporosis. But originally knee problems, it is recommended to exercise under the guidance of the doctor.
(3) Light weight exercise.
Elderly people in geriatric hospitals can try to do some lighter weight lifting exercises with lighter dumbbells. This can help boost energy and metabolism.
(4) Keep exercising.
Some endurance sports, such as cycling, climbing stairs, walking and swimming, can enhance the endurance of the elderly in the rehabilitation center. After a period of exercise, with the improvement of endurance, you can gradually extend the exercise time. It should be noted that the elderly in endurance exercise, should gradually and slowly increase the amount of exercise, do not increase the amount of exercise too much at a time.
(5) There are several points.
Exercise regularly for at least 30 minutes each time; gradually increase the amount of exercise; wear comfortable sports clothes and shoes during exercise; monitor blood sugar and blood pressure; consult a doctor before any exercise.