The elderly are good for “sympathetic” walking
Walking is one of the most common sports, safe and easy.
However, walking is also very particular.
Here are a few of the “sickness” walks that are suitable for the elderly.
(1) Ordinary walking method.
The speed is preferably 60-90 steps per minute, 20-30 minutes each time.
Suitable for elderly people with coronary heart disease, high blood pressure, sequelae of cerebral hemorrhage, and respiratory diseases.
(2) Happy walking method.
The elderly will slowly move forward after meals, each time 5-10 minutes, can relax the bones, calm the blood, help regulate mood, refresh the mind and strengthen the memory.
(3) Fast walking method.
When walking, stand up and step forward, 90-120 steps per minute, 30-40 minutes each time.
Suitable for elderly patients with chronic arthritis and gastrointestinal disease recovery.
(4) Quantitative walking method.
That is, the prescribed route is completed according to the specific route, speed and time.
When walking, alternate with a flat road and a climbing climb to achieve a combination of speed and slowness.
It is beneficial to exercise the cardiopulmonary function of the elderly.
(5) swing arm walking method.
When walking, the two arms swing a lot with the pace of the pace, 60-90 steps per minute.
It can enhance the function of bone and joint and chest, and prevent and treat shoulder periarthritis, emphysema, chest tightness and chronic bronchitis in the elderly.
(6) Abdomen walking method.
When walking, the palms of both hands are rotated to massage the abdomen, and each step is massaged for one week, alternating in the positive and negative directions.
40-60 steps per minute, 5-10 minutes each time.
Suitable for elderly people with chronic gastrointestinal diseases and kidney diseases.
(7) Step backwards.
With your hands on your hips, your knees are straight.
First step back, then go forward 100 steps, so many times, it is appropriate to not feel tired.
It can prevent and treat elderly people with low back pain and gastrointestinal dysfunction.