This type of fitness is best for the elderly

Take a walk on the principle of "35-57"

"Bai Lian takes the lead." Walking is a scientifically recognized method of fitness in the world. The World Health Organization has long said that "the best sport is walking." It is necessary to follow the principle of "three-five-seven" walking in science. "Three" refers to a 30-minute walk and a 3-km journey. "Five" refers to 5 times of exercise per week. "Seven" refers to the heart rate plus age of 170 beats per minute.

Walking posture

When you walk, you must have the correct posture. The head should be correct. The head should be flat and the trunk should be straightened. This posture is conducive to blood running. When you walk, your body center of gravity moves forward. When you exhale, use a little force. When you inhale, it should be natural. The speed of walking should be determined according to the individual's specific situation. It takes about 80 meters per minute, and the effect of disease prevention and fitness is the most obvious.

Older way of walking

The weak and the weak must shake off their arms and stride too far. If they go too slowly, they will not achieve the purpose of physical fitness. Only the steps are large and the arms are thrown away to promote metabolism. Obesity people need to walk far and walk long distances. Faster, free burning of free fatty acids in the blood, thus reducing weight.

Walking way for people with chronic diseases

People who suffer from insomnia must wait for half an hour at night and rest 15 minutes before going to bed. This will have better sedative and hypnotic effects.

Hypertensive patients should foot to the ground, not after the heel first landing, otherwise the brain will constantly vibrate, easily lead to a transient dizziness.

Patients with coronary heart disease need to walk slowly 1 hour after the meal to avoid angina pectoris, long-term adherence can help improve myocardial metabolism, and reduce the hardening of the arteries.

People with minor cognitive impairments should walk backwards with their hands on their backs, put their hands behind their backs, step back 50 steps, then move forward 100 steps, and walk backwards and forwards 5 to 10 times.

People with gastro-intestinal diseases can use the abdomen-walking method. When walking, both hands rotate and massage the abdomen. Every minute walks 30 to 60 steps. Each step is massaged for one week. Clockwise and counterclockwise are alternately performed. Each walking takes 3 to 5 minutes. .

Precautions

Reminder: As each person's heart and lung function is different, when walking, according to the body's ability to bear, speed up or slow down the walking speed. Once you have chest tightness, palpitation, dizziness, etc., you should stop and rest.