Elderly people who have not done outdoor exercise for a long time
When resuming exercise and fitness
must choose the appropriate exercise method and amount of exercise
Today, Xiaobian will teach you about body exercises
Start with home exercises
Remember to do exercise step by step
Upper limb strength training
, Duration 03:22
1. biceps curls
Sit on a chair, fix one end of the elastic band on one foot, and place the foot flat on the ground. Hold the other end of the resistance band in your hand, extend your arm toward the ground, and slowly bend your hand joints so that your palms extend upward toward your shoulders. Slowly return to the starting position, exhale as you bend your elbows, and inhale as you extend. Repeat 8-12 times and then switch to the opposite arm.
2. Stand upright with your arms raised
, with your feet as wide as your shoulders, your knees slightly bent, and your arms naturally placed on your sides. Hold a dumbbell (or mineral water bottle, elastic band, etc.) in each hand, close to the sides of the body, with the palms facing the body. Raise your arms sideways, slowly lift them to shoulder height (your arms are parallel to the ground), pause and slowly return your arms to the starting position. Inhale as you lift, exhale as you lower, and complete 8-12 repetitions.
3. Dumbbell Press
Stand or sit in a sturdy armless chair with your feet flat on the floor and shoulder-width apart. The upper arm is level with the shoulder, the forearm is perpendicular to the upper arm, holding a dumbbell (or a mineral water bottle or other heavy object) with the palm facing forward. As you raise your arms, keep your elbows slightly bent and exhale slowly. Hold the position for 1 second, slowly lower your arms and inhale. Repeat 8-12 times.
Lower body strength training
, Duration 02:33
1. Side kick
Standing position, place your hands on the back of the chair to keep your body stable. Kick your left leg slowly to the side, as high as possible to a comfortable position. Keep your body vertical during the side kick. Lower your left leg slowly and return to the starting position. Repeat 8-12 times changing legs.
2. Squat up
Stand in front of a chair with your feet shoulder-width apart and the back of the chair against the wall. Slowly bend your hips and knees while keeping your body balanced by raising your arms in front of you, and finally sit on the chair. Pause and rest your weight on the chair. Push your heels down hard, extend your knees and hips, return to the starting position, and repeat 8-12 times.
3. Swing your legs forward and backward
Stand behind a fixed chair or against a wall. Place your hands on the chair or wall to increase stability, with your feet shoulder-width apart. Slowly lift one leg and stretch it behind your body. After pausing, return to the starting position and slowly stretch it forward. After pausing, return to the starting position. Complete 8-12 leg changes.
Safety tips for home exercise for the elderly
Please stop exercising immediately if: Pain or pressure in the chest, neck, shoulders or arms; Feeling dizzy or nauseated; Breaking into a cold sweat; Muscle cramps; Joints, feet, Acute pain in your ankles and legs (not just a dull, constant pain).
It is not appropriate to exercise if you have the following conditions: Do not do strenuous exercise within 2 hours after a meal; Do not exercise when you have fever and/or muscle pain; If your systolic blood pressure is greater than 200mmHg, diastolic blood pressure is greater than 100mmHg, please do not exercise; if your resting heart rate is greater than 120 beats/minute, please do not exercise; if your moving joints (such as knees, ankles) are red, hot, and painful, please do not exercise.
Source: Shanghai Sports
