1. Prepare for fitness
Preparation before fitness is very important. Sports shoes are a must. If you are doing general fitness exercises, you can choose any sports shoes. For ball games, try to prepare professional shoes, such as football shoes, tennis shoes, badminton shoes, etc. Sportswear should be light and comfortable. If the weather is warm, wear light colored, loose, fast drying fabrics with good moisture absorption effect. If the weather is cold, wear the lightweight multi-layer sportswear, and then add or reduce clothes according to your needs.
2. Choose a fitness program that suits you
It is better for the elderly to choose light and moderate sports according to their own conditions and hobbies, such as fast walking, jogging, swimming, dancing, shadowboxing, etc. For fast walking, jogging and other projects, you can choose the park near your home and the square in the community to exercise together. If you choose dance, shadowboxing and other team exercises, you should know in advance the time and place of team exercises and whether they match your free time. If you choose swimming, billiards, table tennis and other sports that need to be carried out in the gym or professional fitness venues, try to choose a venue close to home to avoid the problem that sports can not be insisted on due to the long distance.
3. Develop and implement a fitness plan
When making fitness plans, the elderly should pay special attention to the principle of moderate exercise and gradual progress. At the same time, the fitness plan should be as diverse as possible to enhance functional ability and prevent falls. Aerobic exercise shall not be less than 3 times a week, strength exercise shall not be less than 2 times a week, balance exercise is indispensable, and traction exercise shall be done before and after exercise. The time of exercise should be 10-11 a.m. and 3-5 p.m., and the time of each exercise should be 30-60 minutes. For example, you can choose to exercise five days a week, fast walking, jogging, square dancing and other aerobic sports three days a week, and Taijiquan, dumbbell exercises and other strength and balance sports two days a week.
The elderly with sports contraindications, such as uncontrolled hypertension and coronary atherosclerotic heart disease, should be specially reminded to choose sports and fitness based on their own conditions and under the guidance of doctors' suggestions.
key word: Fitness for the elderly
Scientific fitness
Fitness program
Fitness plan
