In the US Journal of Prevention, Canadian fitness expert and physiotherapist Maureen Hegen introduced the secret recipes of healthy elderly people from teaching practice and clinical research. No matter what kind of exercise your seniors like, you can benefit from the following seven anti-aging exercises. Not only do they make it easier for older people to move their bodies, but they also avoid injuries and feel younger.

    1. The squat movement must master the essentials

For older women, it is necessary to separate the toes slightly apart when doing squat exercises; this simple solution allows the femur to be in line with the hip joint, and the lower knee is placed above the ankle, rather than the front shift. With the correct exercise method, the strength of the knee joint becomes stronger and the number of knee pains is reduced. Men's hip structures are different from women's, so the toes should face the front of the body when they do squats. Heigen added: "When standing in a squat posture, women do need to separate the feet slightly wider than the hips, which makes it easier to do when doing squats."

  2. Strength training can change the aging genes

Studies have shown that only 26 weeks of strength training can reverse the process of aging from a genetic level. Heigen said: "Under the premise that the elderly do not have serious diseases, they can still train each muscle group like young people." In addition, strength training can maintain muscle weight, because with age, People lose about 2.3 kilograms of muscle every 10 years, and fat increases by 4.5 kilograms over the same period. Therefore, in order to maintain a balance between muscle and fat, the elderly should also conduct strength training.

  3. Use more brains during exercise

    One of Heigen’s favorite words is: “Sports is to use the body to do crossword puzzles.” The greater the amount of activity, the higher the level of brain involvement and the better the fitness effect. For example, exercise that can improve the reaction time of the elderly, including playing tennis, table tennis, and badminton; exercises that improve memory, such as ball dancing and rumba; exercises that change the direction of the body, such as taekwondo and rhythm pedaling.

  4. Intermittent aerobic exercise is more efficient

  Although the minimum exercise recommended by the US Government Health Guide is 150 minutes of moderate-intensity aerobic exercise per week, Heigen found through a study that 240 minutes of aerobic exercise per week is more beneficial to heart health because of Oxygenation improves mitochondrial function. Mitochondria are organelles that generate energy in human cells, and usually decrease with age. If the elderly feel that the 4 hours of aerobic exercise every week is too long, you can choose intermittent exercise. It intersperses high-intensity exercise with low-intensity rest and rest.

5. Cross limbs allow the left and right brains to talk to each other.

In the fitness process, the elderly can do more exercise exercises to place the legs and arms on the center line of the body. This is because the crossing of the limbs can cause a positive dialogue between the two sides of the brain and enhance the neural connection between the two hemispheres. Many of the actions in yoga and pilates meet this requirement.

    6. Appropriate jump action

Many older people are afraid to do jumping, because they feel that this action will hurt the knee or hip. Heigen said: "Older people need to do some jumping movements because they need such impact to increase bone density." This does not mean that they need to jump wildly and take strong steps ( such as the power of stepping on bed bugs ). It is enough; in addition, you can also exercise such as lunges, high legs and skipping.

  7. Take a pedometer when walking

Ordinary people walking 2000 steps a day, but sports experts strongly recommended that this amount be increased to 10,000 steps, so that it is more beneficial to health. The research results show that just tracking the walking conditions will increase the walking distance. Therefore, the elderly may take a pedometer when walking, and unwittingly increase the walking distance and challenge themselves. Record.

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