What are the correct exercise methods for older adults?
Sep 24, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
In general, appropriate forms of exercise for older adults may include walking, tai chi, yoga, balance training, and gardening activities. Walking and brisk walking are low-intensity aerobic exercises that place minimal stress on the joints and are suitable for most older adults. Adopting proper exercise methods regularly can help improve physical fitness and reduce the risk of diseases.
Generally, appropriate forms of exercise for older adults may include walking, tai chi, yoga, balance training, and gardening activities. If any discomfort occurs, it is advisable to seek medical attention promptly. Specific details are as follows:
1. Walking
Walking is a low-intensity aerobic exercise that places minimal stress on the joints, making it suitable for most older adults. It promotes blood circulation, enhances cardiovascular and pulmonary function, helps control body weight, and reduces the risk of cardiovascular diseases.
2. Tai Chi
Tai chi involves slow, continuous movements that emphasize both internal and external conditioning. It helps improve flexibility and balance in older adults, reducing the risk of falls. Additionally, it regulates breathing and promotes the circulation of qi and blood, providing beneficial effects on the cardiovascular and cerebrovascular systems.
3. Yoga
Yoga incorporates stretching, strength training, balance exercises, and breath control. It strengthens muscles, improves flexibility, and supports spinal health. Gentle yoga poses can help alleviate joint pain, correct posture, and enhance bodily coordination.
4. Balance Training
As people age, their balance tends to decline gradually, increasing the risk of falls. Therefore, engaging in specific balance exercises—such as standing on one leg, standing with eyes closed, or walking in a straight line—can improve balance and reduce the likelihood of falling.
5. Gardening Activities
Gardening tasks such as planting flowers, trimming branches, and tending to plants allow older adults to breathe fresh air outdoors while achieving a moderate level of physical activity. These activities help improve flexibility and coordination.
Adopting proper exercise methods in daily life can help older adults enhance their overall physical fitness and reduce the risk of illness.
