As the saying goes, life lies in exercise. Indeed, maintaining regular exercise can reduce all-cause mortality, improve heart and lung function, and delay the aging of various organs and tissues. If you do not exercise for a long time, it will reduce the function of tissues and organs, and increase the risk of obesity , osteoporosis and cardiovascular and cerebrovascular diseases. However, people of different ages have different physical flexibility and coordination, and the tolerance of each organ is also very different, so exercise varies from person to person.
How to choose a suitable exercise program according to age?
1, 3~7 years old
3~5 years old in the preschool stage, the development of large muscles is fast and the body coordination increases, suitable for outdoor sports, such as riding, can exercise hands, eyes and feet The coordination can also improve balance. 5~7 years old is the period of slow development, especially the slowest cardiovascular development rate. You can choose gentle aerobic exercises such as swimming. Swimming can exercise the ability to control the body, improve cardiopulmonary function, and enhance physical fitness.
2, 8~12 years old
8~12 years old children have increased strength, endurance, speed, or agility, but the bones are weak, so they can’t be strong The impact of the exercise, control the exercise time. You can learn to dance to enhance body flexibility; play tennis to enhance coordination; playing badminton can relax the cervical and spine and improve cardiopulmonary function; playing table tennis can exercise physical agility, help reduce eye fatigue, and effectively prevent myopia. This stage is the golden period for the development of the nervous system, so let the children get appropriate exposure to light activities and cultivate their hobbies.
3, 12~18 years old
12~18 years old is the critical period of growth and development,At this stage, attention should be paid to bone growth and bone density generation. In addition, 12 to 18 years old is also a sensitive period for the development of cardiopulmonary function, so avoid excessive exercise. You can choose badminton, table tennis, volleyball or basketball. At the same time, you can eat a balanced diet for your body, and reasonably supplement vitamins and calcium.
4, 18~25 years old
18~25 years old is the period when the body function is at its peak, whether it is lung capacity, heart rate, elasticity, peak skeletal sensitivity, stability . At this stage, you can choose high-intensity exercise to cultivate good habit of physical exercise and improve physical fitness. There are three training sessions a week, try to combine aerobic exercise and strength training.
5.26~45 years old
26~45 years old is the time period of career development, the stress is high, the amount of exercise is reduced, which leads to obesity. At this stage, it is necessary to prevent fat accumulation and release pressure in time. Women choose low-intensity aerobic exercises, such as jogging , yoga or mountain climbing; men can choose muscle strength training, such as sit-ups or push-ups, etc., but control the intensity well, not too reluctant.
6, 46~65 years old
46~65 years old is the aging period, physical strength and muscle mass decline. At this time, exercise must put safety in the first place. The purpose of exercise is to fight osteoporosis and muscle relaxation. You can choose to walk briskly, which can improve blood circulation and reduce body fat. You can also choose strength exercises such as lifting dumbbells or squatting, which can enhance or maintain muscle strength.
7, after 65 years old
enters old age after 65 years old,The various functions of the body are at a low level, and the purpose of exercise is to improve the quality of life, improve the cardiopulmonary function, and prevent falls. You can choose gentle aerobic exercise, combined with strength training, which can strengthen muscles and strengthen bones. At the same time, it is necessary to reasonably supplement calcium and high-quality protein.
Warm reminder
Different age groups need to choose different sports, but the exercise should adopt a gradual principle. There should be about 10 minutes of warm-up activity before each exercise to prevent muscle strain during exercise. If the muscles become numb after exercise, it means that you are over-exercising, and you need to reduce your exercise volume. If the numbness does not go away for a long time, you need to go to the hospital for examination and treatment.
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#家族医生超能团# #健康卫者# _span3sp _span5span quote block p1130p 115 1. "Sports is a "good medicine"! Every age has a "golden exercise program"", BTV health hall , 2019-06-03
2. "Insufficient exercise, tissue and organ functions are reduced by 30%! Every age has a "golden exercise program", Life Times, 2019-01-29
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