Exercise methods to keep the elderly young

　　If people observe carefully, they will find that elderly When walking, each step takes a shorter distance and the distance between the feet is wider. As the distance taken by each step is shortened and the steps are slower, the walking speed decreases significantly. This is related to the decrease in the elasticity of the muscles and ligaments and the flexibility of the joints in the elderly. but appropriate exercise , can enable the elderly to maintain good flexibility and still walk energetically. In addition to practicing more Tai Chi and Tai Chi Sword, the easier way is:

　　1. Stand with one leg straight, raise the other leg, place the heel on an object of appropriate height, and hold one hand on the object next to you to maintain balance. Chairs, railings, windowsills, steps, etc. can be used. The appropriate height is when you put your heels on the supporting object, straighten your knees and hook your toes as much as possible, you will feel a little pain in the back of your thighs, but it is bearable.

　　Maintain this position for 5 seconds, 10 seconds or longer (do not press down on the body at once), and pay attention to relaxing the muscles behind the thighs. When the pulling feeling on the back of the thigh is relieved, press your upper body forward a little, and the pulling feeling will increase again. Hold on for a while, and then press lightly again. After repeating 4 to 5 times, switch to the other leg and do the same exercise. As flexibility improves, higher supports can be gradually used.

　　2. Stand on the steps or stairs with the balls of your feet, your heels in the air, and hold on to the railing to maintain balance. Straighten the knee joint and lower the body's center of gravity. At this time, you will feel the calf muscles being tightened. The practice method is the same as above. Keep it for a period of time. After the feeling of being stretched is relieved, lower the center of gravity a little more and lower the heels a little more. Repeat 4 to 5 times.

　　If you can't find suitable steps or stairs, you can practice at home. You can stand with your back against the wall and your heels on the ground, but you can get the same effect by stepping on bricks or wooden blocks of appropriate height with your front feet.