Now is the Internet age, whether it is news or short videos, it has covered the whole world and you can see everything. Sometimes we will see short videos showing some videos of young people and the old man pking in the park or the gym. Some young men are amazed at the “peerless magic” that the uncle has done. Why does the uncle do it? The physical strength is better than that of young people? Even the muscle lines of the body are smoother and more beautiful than the big boys. Is it possible that they have eaten immortality?
There are these The phenomenon is inseparable from the elderly “lifting iron”. When ordinary people hear these two words, they must think that they are exercising in the gym with cold iron equipment, and the elderly are doing low-intensity exercises such as walking slowly and playing Tai Chi. No, gym equipment may not be suitable for most seniors. So what exactly is the so-called “lifting iron” for the elderly? In fact, it means that the elderly do some exercises to exercise muscles and enhance muscle strength, that is, “lifting iron” for the elderly.
What are the benefits of doing some muscle strengthening exercises for the elderly? In addition to making the body healthier, it can also delay aging strong>, because the muscles of the body will lose rapidly after the age of 60, and the body’s mobility will also become sluggish. It can be said that the strength of the mobility is related to the amount of muscle. Studies have shown that older people who exercise regularly have significantly higher mobility than normal older adults. There are even people who rejuvenate.
Exercising regularly is not a problem for weight loss. Older people have digestible ability is getting worse and worse, and then prefer to eat sweets or a lot of food A restrained diet will easily lead to obesity, and muscle strength can increase the body’s metabolism and consume calories in the body.
In addition, muscle training can also relieve the pain of the disease. Correct training can relieve local pain and improve the poor posture of the body , so that the body of the elderly should not be too rigid, and enhance the flexibility of the body to make it easier to move. If the elderly suffer from some elderly diseases due to their old age, such as diabetes, hyperlipidemia and other diseases, muscle training can improve and relieve the disease. Studies have shown that proper training can lower cholesterol. Not only that, it will also increase bone density. It is best to start early, because strength training will stimulate the bones and promote the enhancement of bone density.
The benefits of strength training for the elderly are many, and many people must be eager to find a piece of “iron” to try. The intensity and effect of muscle training for the elderly and young people are different. Young people will be effective in a short time because of their strong metabolism. On the contrary, the elderly will not be so effective. Don’t be too hasty, there are still many muscle exercises suitable for the elderly.
Bike in the air
When doing this action, the elderly had better lie down on a flat surface. On the bed, the back is attached to the bed, and both hands can be placed on the sides of the body, so that the body can be balanced and the body can move better. Then raise both legs and start the exercise of pedaling the bicycle. For better effect, the movement should be in place, the knees should be as close to the chest as possible, and then train the leg muscles according to your physical strength.
Back kick
This movement is meant to stand, and there should be a firm object on one side of the body that can be easily supported. With the right hand steady, the left leg starts to kick back, and it is enough to kick to the height that you can kick and fix it on three or four sides. Work on both sides of your body, and repeat for about 15 sets. A workout that strengthens your body legs, glutes, and abs. It should be noted that you should exercise according to your physical ability, and don’t strain your muscles, which is a shame.
Kneeling Exercise
This exercise can be done on a bed or anywhere else that won’t hurt your knees. Kneel on the bed first, then make a fist with both hands crossed, and send it to the front of the body. When doing this, stretch your back as far as possible. Stop stretching until you can no longer stretch. Otherwise, the muscles of the body will be easily strained. This simple exercise can promote more smooth blood flow throughout the body, and can also exercise to the waist, effectivelyprevent low back diseases.
Wall push-ups
It is two hands supporting strong, feet away It’s about an arm’s distance from the wall, and then open your feet to shoulder width, and you can do it for about 15 minutes, and do it according to your own physique. This movement can make the shoulders, chest and waist of the upper part of the body of the elderly more powerful. Don’t do it too fast, as long as the movement is up to the standard, it can prevent falls. This action makes it easy to fall.
Breathing training
Every day, the elderly do not have much to do, except to go out and relax, just sit and lie down, then you can take advantage of the trend or exercise. Inhale slowly, until you can no longer inhale, stop when your belly is bulging, then slowly exhale the air, as long as the speed is slightly faster than the inhale Just a little bit, just about ten minutes of exercise every day. If you don’t find it challenging, put something heavy on your stomach.
levator ani exercise
Most elderly people will be prone to urinary incontinence when they get older, because the basinThe bottom muscles show no expansion force. So you need to do an exercise called levator anus. The so-called levator anus exercise is to make the anus continuously tighten and pause for three or four seconds and then relax, it is enough to do about 15 repetitions.
In addition to these types, there are also many sports equipment specially prepared for the elderly in the park. It is most important to choose the one that suits you according to your physical condition. Don’t wait until you can’t move to start. Doing it now is taking responsibility for your body. For the elderly, exercise will consume a lot of physical strength and energy for them, but what we get is a healthy and active body. As long as you pay attention to rest after exercising and pay attention to a balanced diet, you will have a good body.
References:
1. “If you want to live a long life, please “lift iron” – Old Life News 2019-08-01
2. Let age hold back strength” – Guangming.com 2019-02-13