Don't "hit the tree" and "crawl" in the morning!Learn about these effective exercise methods

Life is movement.

If you say the best to this sentence, it may be the elderly. Throughout the year, every morning and evening, you can see old friends in the community park.

It is good to have the willingness to strengthen the body and be able to persist in exercising the book, but sometimes it is quite worrying ~

For example, someone hits the tree with a back

Someone patted each other, and someone fell back

Someone crawl ...

In fact, if you do not consider your own situation, you also choose the wrong form of exercise, which not only cannot achieve the expected exercise effect, but also causes damage to the body. This issue follows Jiangjiang and Su Su to see which aspects of the elderly should pay attention to, and what exercise methods are worth having ~

According to the seventh population census in my country, the population of 60 and above is 26.402 million, accounting for 18.70%of the total population. Compared with 2010, the proportion increased by 5.44 percentage points, warning that my country's population aging is increasing. The damage monitoring from 2006-2013 shows that the most common damage among the elderly in Jiangsu Province is falling/falling [1]. It can be seen that paying attention to the anti -decline of the elderly is extremely important.

The "Healthy China Action (2019-2030)" development strategy also proposes to highlight the health issues of key groups such as women, children, elderly people, disabled, and low-income people. The decline of muscle degeneration, muscle strength, and balance function of the elderly is the main physiological factors that cause falls [2-3]. Sports intervention for the elderly is the most economical way to fight muscle degeneration, enhance muscle strength and balance function, and is one of the important measures to improve the health of the elderly. This article uses muscle strength, balance, elderly people, and anti -decline as the keywords. Some domestic studies have been selected. It is found that research is mainly concentrated in the way of functional movement and resistance exercise. The impact on the balance function and muscle strength of the elderly, thereby reducing and reducing the risk of the elderly's falling risk caused by it.

1. Targeted exercise

Effect on the muscle strength and balance function of the elderly

A study analyzed the factors of the fall of the elderly from the perspective of physical education, and screening sensitive indicators related to the fall of the elderly.

Studies have found that balanced ability, lower limb function, strength quality and flexibility are more sensitive to age, and are the main indicators that affect the falling of the elderly. Through three months of research on sports exercise, the author found that the targeted exercise improved the flexibility, balance ability, and lower limb muscle strength of the elderly. Stretching). [3]

Studies have shown that adhering to laws and targeted exercise is very important, which is beneficial to prevent the occurrence of the elderly.

Second, circular movement

Effect on the muscle strength and balance function of the elderly

A study adopts the exercise intervention experiment method, with 60 elderly people in the Tianjin community as a subject, requires an experienceless experience and can walk independently. N = 30,65.63 ± 5.36 years old), all insisted on the circular training movement intervention for 12 weeks, comparing the two groups of the two groups of subjects on both sides of the lower limbs and ankle flexion and extension, such as static and dynamic equilibrium capacity, TGUT and BBS scores. The conclusion: The 12 -week cycle training can significantly improve the experience of falling experience and normal weight of the elderly and the ankle of the elderly in the elderly.

Studies have shown that circular training mainly based on the movement of lower limb muscle strength and balance ability can be used as a means of exercise intervention that reduces the risk of the elderly.

Third, functional exercise (Tai Chi, Yoga)

Effect on the muscle strength and balance function of the elderly

The article "System Evaluation of Tai Chi Movement on the Functional Function of the Elderly People", through 20 clinical trials incorporated into a total of 4,455 research objects, found that Tai Chi Movement can significantly improve the balance of healthy elderly people, and at the same time enhanced the muscle of the elderly. Power may have a positive effect. The author believes that clinical evidence at this stage shows that Tai Chi Movement can effectively improve the exercise functions such as the performance, balance ability, and muscle strength of healthy elderly people, and the Tai Chi movement greater than 3 times a week is better for improving the balance function of healthy elderly people. Essence [5]

The article "Experimental Research on Yoga Practice for improving the balance of women's balance" is performed for three months, 2 times a week for the 32-year-old female subjects at the aged 60-70, and 60 minutes each time. In the study, it was found that comparison with the comparison group with no yoga exercises and maintaining the original lifestyle, yoga practice significantly improved the static balance ability of the elderly and the lower limb muscle strength. [6]

Fourth, resistance movement

Effect on the muscle strength and balance function of the elderly

Qin Bo's research believes that after 10 weeks of elastic band resistance training, it can significantly improve the lower limb muscle strength of the elderly, and significantly improve the physical activity ability of the elderly. The total scores of BBS have shown a significant rising trend. [7]

The study of another water exercise pointed out that the exercise in the water can improve the muscles of the lower limbs of the elderly and delay the onset of muscle reduction, improve vestibular dysfunction to enhance the sense of balance of the elderly, and effectively improve the flexibility and flexibility of the elderly's bodies. To prevent the elderly from improving the physical fitness of the elderly. [8] 5. Core stability training

Effect on the muscle strength and balance function of the elderly

A study shows that after 12 weeks of core stability training experimental intervention, test items such as physical quality index, upper limb muscle strength, lower limb muscle strength, aerobic capacity, and static balance ability are significantly different.

The study believes that core stability training has significantly improved the physical fitness of the elderly, including static balance ability and physical quality index, lower limb muscle strength, upper limb muscle strength, aerobic ability and other functional body. Therefore, it is very suitable for the promotion of physical exercise to the elderly groups to promote the improvement of their physical health and reduce the accidents of the elderly. [9]

6. Research status and deficiencies

At present, the physiological factors of the decline of the elderly are concentrated in muscle strength and balance function, followed by flexibility and flexibility. Among them, the evaluation and intervention of the balance function is the current research hotspot, but the amount of evaluation of the balance function is complicated. The scale selected by various studies lacks uniform standards and has certain randomness. There is no specific research on the improvement of the muscle strength and balance function of the elderly in different exercise methods.

I think the current research on muscle strength and balance function to reduce the study of the risk of the elderly's fall, and the selected literature still has the following shortcomings: 1. Simply study from the perspective of different disciplines, and does not adopt multi -disciplinary, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, multi -systematic, and multi -systems. Comprehensive Study. 2. Some studies have not stated in the article that the elderly have done corresponding exercise testing and necessary health examinations before exercise intervention, which will cause bias for later research. 3. The classification of the method of exercise in the selected literature is repeated, and the classification is blurred. 4. In the study, various exercise intervention methods should appear as much as possible, reduce the errors in research, and improve the integrity of exercise intervention in order to better guide the elderly for effective exercise.

Conclusion

The intervention of different exercise methods has improved the muscle strength and balance function of the elderly, which can effectively reduce the risk of the decline of the elderly. It is recommended that sports intervention is based on comprehensive assessment of it, and uses sports prescriptions to guide the elderly movement more scientifically.

refer to

[1] Du Wencong, Yang Jie, Zhou Jinyi, Zhang Yongqing, Shi Shi, Zhao Lixia, Wuming. In 2006-2013, the distribution characteristics of the elderly injury monitoring cases in Jiangsu Province [J]. Chinese disease control magazine, 2016, 20 (03): 275-- 278.

[2] Prevent the core information of the elderly falling healthy education [J]. Jiangsu Health Care, 2022 (02): 50-52.

[3] Li Hanjing. Analysis of the risk factors of the elderly and the research of sports intervention [D]. Mandarin: Chen Peijie; Zhuang Jie. Shanghai Sports Academy, 2010.1

[4] Wang Jian. Circulation training on the effects of the lower limb muscle strength and balance function of the overweight obese elderly [A]. The Chinese Sports Science Society. ) [C]. Chinese Society of Sports Science: Chinese Sports Science Society, 2022: 11-12

[5] Wang Cenyi, Jiao Xinrong, Ren Garden, Lu Amin. Tai Chi Sports's system evaluation of the functional impact of the sports function of the elderly [A]. Chinese Sports Science Society. (Physical and Health Branch) [C]. Chinese Society of Sports Science: Chinese Society of Sports Science, 2022: 461-463

[6] Zhu Qiulin. Yoga practice experimental research on improving the balance of women of the elderly [D]. Instructor: Yang Ping. Capital Sports Academy, 2020.

[7] Qinbo. Elastic band resistance training on the effect of the elderly's lower limb muscle strength and physical activity ability [D]. Master: Zhang Jun. Shanghai Normal University, 2021.

[8] Hua Hewen. System of Water Sports on the effect of improving the decline of the elderly [A]. The Chinese Sports Science Society Sports Training Branch, the National School Sports Alliance (Swimming Project). Special Report [C]. Chinese Sports Science Society Physical Training Branch, National School Sports Alliance (Swimming Project): Chinese Society of Sports Science, 2021: 66-68

[9] Li Weinan. Core stability training The experimental research on the ability and functional fitness of the elderly [D]. Mentor: Zhang Xiufang. Jilin Sports Institute, 2020.

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