Exercise can replace drugs, but all drugs cannot replace exercise. – (French physician – Tisse)

Recently, Academician Zhong Nanshan's series of fitness photos and his childhood 'fitness formula' went viral online:

'First, brisk walking, then running, for a total of 20 to 25 minutes; then do stretching and 2 to 3 sets of barbell presses, each time doing 15 to 20 reps; then abdominal crunches and pull-ups; after that, abdominal crunches and pull-ups.'

It is said that Academician Zhong Nanshan exercises at least three times a week, each time for more than an hour, and has long regarded exercise as a part of his life.

Academician Zhong Nanshan discusses exercise

Academician Zhong Nanshan publicly stated: 'Exercise according to age, young people can participate in some competitive sports, at the same time improving people's physical fitness, but also cultivating people's willpower, perseverance, unity and other aspects of quality.'

For the elderly, physical training should gradually turn into maintaining physical fitness, reducing its decline speed. The most suitable exercise for the elderly to maintain physical fitness is walking, swimming, or slow running, but in moderation, pay attention to intensity.

If your knees aren't good, Tai Chi is a very good exercise, which can train the flexibility of the thighs and body. Regular activity can not only enhance lifespan by 20%, but also reduce the incidence of diseases.

Considering that swimming and Tai Chi are not suitable for some middle-aged and elderly people, we will not talk about swimming here, but replace Tai Chi with a more suitable exercise for middle-aged and elderly people - Eight Brocades Exercises.

The goal is to help everyone better exercise and improve physical fitness.

One. Outdoor walking standard action

Action standards:

(1) Legs are together, head up and chest out

(2) Full foot on the ground, full foot up and down, the foot and the inner side of the foot are in a straight line.

(3) Half-hand fist, forward and backward natural arm movement, lift the foot and hip, natural walking

Recommended reasons:

(1) Beginners can control their step frequency between 120-130 steps per minute, and the exercise time is 30-40 minutes; after mastering it, the step frequency is set to 130-140 steps, and the exercise time is 45-50 minutes, which can reach the daily 6000 steps recognized by the World Health Organization; if there is a slimming requirement, the step length should be controlled at 160 steps per minute, and the exercise time should be more than 40 minutes, and exercise 3-4 times a week to achieve a slimming effect.

(2) Walking can strengthen muscles, strengthen the heart, improve sleep quality, and prolong life.

(3) It can also prevent osteoporosis, relieve joint stiffness and discomfort, and improve pain in the waist, shoulders, and head.

Precautions:

(1) Keep the body upright, do not bend over or hunch, maintain a head-up posture

(2) The feet are facing forward, do not appear external eight and internal eight situations

(3) Do not lift the foot too high or too low, keep it the same height as the heel

(4) Do not step too large or too small, keep it between 50-60cm. Formula: height (cm) x 0.37-5cm=step length

Two. Small step brisk walking standard action

Action standards:

(1) Legs are together, back straight

(2) Hands half-hand fist, elbow bent 80 degrees, forward and backward natural arm movement

(3) Full foot on the ground, full foot up and down

(4) Control the step size to carry out

Recommended reasons:

(1) Small step brisk walking is relatively slow in speed, so it has a smaller impact on the knees, which is very suitable for middle-aged and elderly people to exercise.

(2) It is also better to exercise, which can exercise the waist and back muscles, abdominal muscles, and glutes.

(3) It can effectively prevent chronic diseases, improve cardiac function, and exercise leg muscles.

Precautions:

(1) Two feet are facing forward, do not appear external eight and internal eight situations

(2) The two feet are in a straight line along the inner side, neither crossed nor too far apart

(3) Do not step too large or too small, keep it between 50-60cm

(4) Keep the body upright, do not bend over and arch, head up

(5) Full foot simultaneously on the ground, toes forward, do not let the heel or forefoot land first.

Three. Eight Brocades Exercises recommendation

Eight Brocades commands:

Two hands stretch to the sky to arrange the five organs, sideways archery like a shooting eagle. Adjust the spleen and stomach, must single lift, seven labors and injuries, look back. Remove the heart fire, two hands grasp the feet to strengthen the waist and knees. Punch with force to increase the strength, behind the seven holes to eliminate diseases.

Recommended reasons:

(1) No equipment is needed, no restrictions on the field, easy to learn, and not affected by age and gender.

(2) It can adjust the gas and blood, relieve chest tightness, neck and shoulder pain.

(3) It can strengthen the spleen and stomach function, alleviate excessive stomach acid, and relieve cold hands and feet, soreness in the limbs.

(4) Eight Brocades is more suitable for middle-aged and elderly people compared to Tai Chi, and will cause less damage to middle-aged and elderly people's bodies.

Precautions:

(1) When exercising, try to wear loose clothing, which can facilitate the circulation of four limbs and blood.

(2) After exercising, do not wash immediately, it is best to wait for about half an hour, to avoid getting cold.

(3) After exercising, do not squat to rest immediately, which will affect blood circulation and deepen fatigue.)