For the elderly, the basic goal of physical exercise is to maintain their ability to take care of themselves without declining. For example, you can take care of yourself, go shopping, do housework, travel, and participate in sports activities. The completion of these life contents requires basic body movement functions, such as walking, climbing stairs, standing up from a chair, lifting heavy objects, bending down, walking or running quickly. These basic functions of body movement require support from the body's cardiopulmonary function (cardiopulmonary endurance), muscle strength (upper limbs, lower limbs, trunk), flexibility, neuromotor ability (agility, dynamic balance ability), and good body composition. accomplish.

Simple and practical "chair strength training" method

As the saying goes, "people's legs age first", which is also confirmed by scientific research. The decline in leg strength starts first, so here is a simple strength training method that can be carried out in daily life., use chairs for strength training, focusing on lower limb strength exercises, supplemented by some upper limb strength exercises.

Choose a hard chair without armrests and wheels. The height of the chair can allow the elderly to sit on it with their feet flat on the ground and their thighs and calves perpendicular to each other. It is recommended that older people use such a chair to prepare for strength training. The training is divided into 7 parts in total, including: ① stand up and sit down; ② simulated squat; ③ heel lift (heel lift); ④ hip abduction; ⑤ extend the legs backward; ⑥ wall push-ups; ⑦ arm curls.

This set of exercises should be trained at least twice a week, and 2 to 3 sets of each training content should be completed. As the ability improves, gradually increase the number of completions of each action.

1. Stand up and sit down: develop leg strength, repeat the action 10 times/group.

A: Sit on the edge of the chair, place your feet on the ground shoulder-width apart, and lean forward slightly.

B: Look forward with your eyes, strengthen your legs, relax your arms, and slowly stand up from the chair.

C: Keep your body upright before sitting down, and then slowly start to approach the chair with your hips.

2 Simulated squats: Develop leg and hip strength, repeat the action 10 times/group.

A: Hold on to the back of the chair and stand with your feet shoulder-width apart.

B: Bend your legs as much as possible to squat, keep your knees straight, and do not turn out (the two knees are stretched outward) or buckle in (the two knees are pinched inward). During the squatting process, the calves can lean forward slightly, and pay attention to keeping the knees The projection on the ground should not extend past your toes.

C: Stand up slowly with your buttocks strong.

3. Calf raise (heel raise): Develop calf muscle strength. Repeat the action 10 times/group. If you need to increase the difficulty, you can remove the chair.

A: Hold on to the back of the chair and stand with your feet shoulder-width apart.

B: Gradually lift your heels and try your best to lift them as high as possible. The movements should be as slow and controlled as possible. Raise to the highest point, pause for 1 second, then slowly lower your heels and repeat.

4. Hip abduction: Develop deep hip muscle strength, repeat 10 times/group on each side.

A: Hold on to the back of the chair and stand with your feet shoulder-width apart.

B: Stretch your left leg to the outside as naturally as possible while keeping your back and pelvis straight and not leaning to the right.

C: Return to the starting position.

D: Stretch the right leg outward according to the same requirements as the left leg.

5. Extend legs backward: Develop hip strength, repeat 10 times/set on each side.

A: Hold on to the back of the chair and stand with your feet shoulder-width apart.

B: Straighten your legs and try your best to stretch them back until you feel that you can’t stretch them back anymore.Stop, don't bend down, keep your body upright. Hold for 5 seconds, return to the original position, and then switch legs.

6 Wall push-ups: Develop upper body strength, repeat the action 10 times/group.

A: Stand about arm’s length away from the wall. Place your hands shoulder-width apart on a wall at chest height, fingers pointing upward.

B: Keep your back straight, gradually bend your arms, move your upper body toward the wall, and reduce the distance between your body and the wall.

C: Slowly return to the starting position.

7. Curls: To develop the strength of the upper limbs, you can do this exercise while standing or sitting on a chair. The equipment can be small dumbbells or mineral water bottles filled with sand. Complete 3 sets of 10 reps on each side.

A: Hold something heavy and stand with your feet shoulder-width apart.

B: Place your arms at your sides, and then slowly bend your arms so that the weight can touch your shoulders.

C: Slowly straighten your arms and put down the weight.