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天气不适时,待在家里的老年人应该如何健身锻炼呢?踱步健身在自家客厅里来回踱步,不急不缓,步履匀称,坚持走3000余步,就可以达到平时散步的效果。在家踱步时,还可以听听轻音乐或新闻,不知不觉就完成了当天早晨的锻炼任务。这样踱步可以活动全身,促进血液循环,使身体得以放松。颤抖健身可在家中的床上或地板上进行。运动前先喝一杯凉开水。然后,仰卧在床上或地板上,枕头不必太高,双手、双脚自然平放。静止1分钟后,双手缓缓向上举起,双脚竖起,四肢与身体尽量成90度角。然后,四肢同时轻轻抖动,每次3~5分钟,早晚各一次。颤抖运动可促进血液循环,有助于缓解头痛、高血压以及腰酸背痛等疾病。
When the weather is not comfortable, the elderly at home should be how to exercise? Pacing fitness walking back and forth in their living room, not in a hurry, well-proportioned, insist on taking more than 3,000 steps, you can achieve the effect of normal walking. Pacing at home, you can also listen to light music or news, unknowingly completed the morning exercise tasks. This pacing can move the body, promote blood circulation, so that the body can be relaxed. Trembling fitness can be done at home in bed or on the floor. Drink a cup of cold water before exercise. Then, sit on the bed or on the floor, the pillow does not have to be too high, hands, feet naturally flat. After resting for 1 minute, both hands are slowly lifted up, their feet are erected, their limbs and body are as 90 degrees as possible. Then, limbs gently jitter at the same time, each 3 to 5 minutes, morning and evening each time. Trembling exercise can promote blood circulation, help to alleviate headaches, high blood pressure and backache and other diseases.