Health Advisor: Elderly People Can Be Healthier by "Playing Around" While Walking
Exercise is essential for the elderly, but it should not be excessive or too intense. Therefore, walking becomes a simple and feasible way of exercise for the elderly. According to the health advisor from 120 Health Network (http://www.120.net/jiankangguwen/), elderly people who walk for more than half an hour every day can effectively strengthen their physical fitness and prevent various diseases; at the same time, adding some other actions while walking will yield even better results.
1. Stride Slowly
Walking with large strides can significantly engage the muscles and joints of the whole body while massaging six major meridians: liver, gallbladder, spleen, stomach, bladder, and kidney. The health advisor reminds that when walking with large strides, the slower you walk, the better. Let the knee joint descend gradually until it covers the toes, then lower the thigh and slowly take the second step. Walking with large strides also has good weight loss effects.
2. Twist the Body
During the walking process, you can add some effective trunk movements, such as twisting your body while walking. This is equivalent to giving your gastrointestinal tract a beneficial massage, which can enhance bowel function and prevent constipation.
3. Side Arm Raise
Raise both hands to the side to the position of 10:10 on a clock, and maintain this posture while walking. This can effectively exercise the neck muscles and relieve cervical pain. When you have walked 200 steps, you may find your neck very sore. The health advisor indicates that during this painful process, the neck muscles are effectively exercised.
4. Three Slow Breaths and One Fast Breath
While walking, mentally count four numbers: inhale slowly on one, two, three, and exhale quickly on four. The faster you exhale, the deeper you will inhale, which is a reflex function of lung breathing. This increases the chances of oxygen and carbon dioxide exchange, providing full-body oxygenation.
5. High Knee Walk
High knee walking involves lifting your knee high with each step. This method can exercise the iliopsoas muscle and prevent hernias in the elderly.
6. Bouncing Walk
The bouncing walk requires maintaining a straight back while walking, and using force in the ankles to bounce off the ground. With each step forward, use all ten toes forcefully, especially the big toe, to lift yourself up. The health advisor states that the focus is mainly on the feet, which can effectively improve issues like toe pain, and also prevent hallux valgus and foot pads.
There are many precautions and effective tips for elderly people exercising. It is recommended to consult a personal health advisor on 120 Health Network (http://www.120.net/jiankangguwen/) to quickly resolve any health problems.