One. Suitable for middle-aged and elderly people to jog for 20-30 minutes every day.
But it must last a long time to work. Jogging can be divided into point running, free running and quantitative running. Running in place is jogging in place, 50- 100 steps at a time, starting step by step.
It can be increased to 500-800 steps at a time after 4-6 months. Leg lifting can increase exercise intensity. Free running means changing the running speed at any time according to your own situation, and the distance and time are not limited. Quantitative running is limited by time and distance, that is, running a certain distance in a certain period of time, from less to more, gradually increasing.
2。 Middle-aged and elderly people jog to relax.
Speed depends on one's physical condition. Old people should not run too fast, generally faster than walking. When running, breathing should be rhythmic, deep, long, thin and slow, and breathing should match the speed.
Three. Old people should do these things when running.
Choose the right shoes. Buy professional running shoes. For safety and comfort, don't save too much.
Warm-up and finish. Improve blood circulation, reduce lactic acid accumulation and effectively improve muscle soreness after exercise.
Matters needing attention in jogging for the elderly
1。 Do some preparatory activities before jogging, such as unarmed gymnastics, Tai Ji Chuan or walking for a while, and then gradually transition to jogging to ensure the coordination of the functions of various organs of the body.
2。 The correct posture of jogging is to make a fist gently with both hands, bend the upper arm and forearm about 90 degrees, swing the arm back and forth naturally, lean forward slightly, relax the muscles as much as possible, and put your feet lightly. It is best to land with your front foot first and have a slow arch, which can prevent your body from shaking.