Maintaining physical fitness in old age: How to exercise appropriately

Maintaining physical fitness in old age: How to exercise appropriately

To stay strong and healthy in old age, exercise is crucial. However, it's important to know how to exercise properly. The general principles to follow are:

1. Exercise slowly and take breaks between sessions.
2. Avoid excessive weight lifting.
3. Rest when feeling tired; those who are not very fit can reduce their speed or take a break and start again.
4. Exercise regularly.
5. Maintain a consistent pace.
6. If exercising with a group, make sure to exercise with peers of the same age.

Precautions for elderly people during exercise:

Elderly people should stop exercising if they experience:

1. Dizziness, blurred vision, or ringing in the ears.
2. Difficulty breathing or shortness of breath.
3. Loss of balance.
4. A rapid heartbeat, i.e., around 120-130 beats per minute.

Prohibited activities for elderly people during exercise:

1. Exercising while feeling unwell.
2. Exercising after a recent fever.
3. Exercising in extremely hot environments.
4. Exercising immediately after eating a meal.

Exercises for the elderly while lying down:

1. Lie on your back with your arms raised and extended above your head.
2. Lie on your stomach with your arms bent, touching your shoulders, and then straighten them out.
3. Lift your right hand and touch your left shoulder, then straighten your elbow and lower it. Alternate sides and repeat.
4. Flick your wrist up and down, then make a full fist and release.
5. Lie on your stomach with your knees bent and your arms resting at your sides. Take a deep breath and expand your abdomen, then exhale slowly and contract your abdomen. This is a lung exercise.
6. Lie on your side with both knees bent. Straighten your left knee and then bend it back to its original position. Straighten your right knee and then bend it back to its original position. Repeat on the opposite side.
7. Lie on your side with both knees bent. Straighten your right knee and lift your leg straight up, then return to the starting position. Alternate with your left leg straightening and lifting.
8. Lie on your back with your legs spread apart and alternate between left and right.
9. Point and flex your feet up and down.
10. Rotate your feet inward and outward.

Sitting Postures:

1. Sit with your head down and chin tucked, then slowly raise your face up.
2. Tilt your head to the left and right, and rotate it to the left and right without bending your neck.
3. Sit upright, place your hands on your waist and lean slowly to the left until fully stretched, then switch to the right.
4. Sit upright, twist your waist to the left and switch to the right.
5. Sit upright, straighten your left knee, and flex your foot for 5 seconds before lowering it, then switch and straighten your right knee.

Standing Postures:

1. Stand close to the table or chair with knees apart, lean forward and stand up straight.
2. Stand close to the table or chair, take a step forward with your left foot, bend your left knee, keep your right leg straight, and hold for 1-3 seconds, then switch.
3. Each posture should be done 15-20 times per day. If you don't feel tired, gradually increase the exercise each day. It is recommended to do the exercise in the morning after waking up as the body is fully rested and the air is fresh and clear.