How do middle-aged people exercise?

When people reach middle age, the skills of some organs of the body will begin to decline, and the longer time goes by, the functions of the body's systems will tend to gradually decline. Coupled with the current fast-paced life and relatively high pressure, people's physical strength and energy may not be able to keep up, so many middle-aged people will feel overwhelmed. Once the body and mind are tired, diseases will appear. Therefore, middle-aged people need more exercise. So how should they exercise? Let’s take a look at it together below.

Jogging is a good exercise method for middle-aged people. As long as your body is not so tired that you can't even run, you should insist on jogging 1000 meters every day. If you are a middle-aged person who is too fat or weak, when you first start jogging, you can reduce the jogging distance appropriately, but you must at least stick to 500 meters, and then increase the distance day by day, and force yourself to run 1000 meters in a week. After jogging, muscles are fully stretched, cardiopulmonary function is strengthened, and physical fitness is improved.

The jogging time is limited to 10 minutes and cannot exceed 10 minutes.

Fast walking is a safe and effective way to keep fit. It mainly exercises the cardiopulmonary function. It is a simple aerobic exercise and is very beneficial for middle-aged people to exercise.

At the beginning, walk for about 10 minutes a day, and gradually increase the time after you get used to it. The final standard is to walk briskly for 40 minutes continuously every day. Brisk walking is very effective in reducing fat. Sticking to it for 40 minutes a day can not only strengthen your body, but also effectively lose weight. In addition, brisk walking is effective in preventing diabetes, heart disease, osteoporosis, stroke and certain cancers.

The speed of brisk walking: Since it is brisk walking, speed is the key. If you can walk 1 kilometer within 12 minutes, this speed can be called "brisk walking".

Combining brisk walking with jogging is also a scientific method of exercise. When you start exercising, first walk briskly for 10 minutes, then jog for 5 minutes, and repeat this three times. The daily amount of exercise is basically met.

For strength training, it is not enough for middle-aged people to mainly strengthen cardiopulmonary training. If conditions permit, there can be more forms of exercise, and it is best to add some strength training. Because the physical fitness of middle-aged people is declining year by year, muscle strength is weakening, which will affect motor function. Arm pullers, dumbbell lifting, pull-ups, push-ups, sit-ups, squats, etc. are all good forms of strength training.

In addition to the methods mentioned above, you can also choose some sports that you like and do them two to three times a week with family and friends. It doesn’t have to be sports, as long as it can relax you. You can also do some Tai Chi, yoga, and other sports that not only strengthen your body but also cultivate your temperament. Finally, and most importantly, you must persist.