Six steps of fitness exercises for the elderly to strengthen the body and lungs

Not all fitness activities are suitable for the elderly. They should not be too intense, but should also be athletic. The editor happens to have a set of aerobics here that is suitable for the elderly to use. It can strengthen the body and lungs, which is really great. Come and have a look with me.

Fitness exercises for the elderly: Six steps to strengthen the body and lungs

There are many restrictions on fitness for the elderly, and the fitness programs must be selected carefully, otherwise it will endanger their health. In fact, aerobics is a very suitable exercise method for the elderly. Just a few simple movements can strengthen the lungs and prolong life.

Here are 6 aerobics exercises for the elderly that are simple, easy to do and good for your health.

1. Stretch your chest

Stand with your arms down and your feet shoulder-width apart. Inhale, slowly stretch your hands upwards along the sides of your body, expand your chest as much as possible, and lift your head and chest, then return to the original position while exhaling.

2. Rotate and press the chest

The standing posture is the same as above. Inhale, slowly rotate your upper body to the right and back, and then raise your right arm to the side and stretch it to the right and back. Then place your left hand flat on the left side of your chest and push your chest to the right while exhaling. When turning to the left, the action is the same but in the opposite direction.

3. Cross your chest

Sit with your feet naturally on the ground. Take a deep breath, then exhale slowly, while crossing your arms in front of your chest, leaning your upper body slightly forward, and returning to the original position while exhaling.

4. Squeeze your chest with both hands

Same position as above. Place your hands on both sides of your chest, take a deep breath, then exhale slowly while squeezing your chest with both hands, leaning your upper body forward, and returning to the original position while inhaling.

5. Hold one knee and squeeze the chest

Same position as above. Take a deep breath, then exhale slowly while lifting one lower limb. Hold your calf with both hands and press it towards your chest. Return to the original position while inhaling, alternating between the two sides.

6. Hold your knees and press your chest

Stand upright with your feet together. Take a deep breath, then exhale slowly, bend your knees and squat down, hug your knees with your hands, and use your thighs to squeeze your abdomen and chest as much as possible to help expel the gas retained in the lungs, and return to the original position while inhaling.

Note:

1. The above "Breathing and Lung Health Exercises" can be performed in sequence, repeating 5 to 8 times each time. The elderly and weak can also choose two or three of them, repeating 10 to 15 times each time. Do it 2 to 3 times a day.

2. When doing exercises, mainly use abdominal breathing. Inhale deeply and long, and inhale as much as possible; exhale slowly and try to exhale as much as possible. After completing each movement, you should maintain the posture for a few seconds before doing the next movement.

The above 6 fitness exercises can improve lung function and promote recovery from chronic lung diseases such as bronchitis and emphysema.