Senior Fitness – High Knees

People who frequently exercise have developed muscle mass, although their weight is heavy, their fat content is relatively low. In contrast, some people, especially the elderly, have weak muscle strength, although their BMI is normal, and their fat percentage may have already exceeded the standard. Therefore, exercise for the elderly should focus on training to increase muscle strength.

Older adults can strengthen the muscles and tendons of the waist, legs, and abdomen by doing high steps and brisk walking.

Effect: Helps promote the detoxification of the liver, spleen, and stomach, promotes blood circulation throughout the body, and stimulates hormone secretion.

Helps stabilize blood pressure and blood sugar, protects the heart, relieves chest tightness, and improves lung breathing capacity.

It helps promote digestion; high stepping can stimulate gastric motility and the absorption of the large intestine, solving the problem of constipation.

For women, high stepping can stretch leg muscles and bones, and strengthen bone flexibility.

Steps

Stand upright with your back straight, looking forward, and quickly alternate raising your legs with your heels planted.

Maintain stability of the body, and with the rhythm of raising your legs, forcefully swing your arms.

Maintain the fastest speed.

Breathing

Natural breathing

Feeling

The faster the speed, the faster the heart rate, the faster the breathing.

Common mistakes

Mistake: Lean back with your center of gravity.

Solution: Reduce the amplitude of raising your legs and maintain stability of the body.

Elderly people can start with tens of steps, and cannot suddenly increase the amount of exercise. They must also master their step length. Measure out their usual step length, then increase it by 20 centimeters. Patients with severe cardiovascular disease and overweight middle-aged and elderly people should be cautious when doing this exercise, and the intensity should not be arbitrarily increased, otherwise it may be dangerous.