Elderly fitness tapping exercises for 30 minutes

The 30-minute long fitness tap exercise for the elderly is an inclusive exercise program with the highest adaptability and extremely low risk of injury among the elderly in China. It also takes into account traditional Chinese medicine meridian conditioning and light aerobic needs. As long as the operation is standardized, more than 80% of the elderly suffering from common underlying diseases can practice it. If you persist for 1-3 months, you will feel significant improvements in problems such as stiff shoulders and necks, poor sleep quality, and weak circulation in the lower limbs.

The small garden downstairs of my house is now a regular site for Paida exercises. Every day at 9:30, more than 20 old people gather there. The leader, Aunt Zhang, is 68 this year. She had degenerative knee disease and could not even dance in the square. She was forced to do so by her daughter. After practicing Paidao for 4 months, not only are her shoulders no longer stiff, but the problem of being unable to sleep after lying on the bed for an hour has also been mostly cured. She said that she only needs the 30 minutes. If you take one more minute, you will feel tired, and if you take one minute less, it will have no effect.

However, different circles have different opinions on how to film these 30 minutes. Lao Chentou, who often goes to a traditional Chinese medicine hospital for physical therapy, believes in the TCM formula: it has to be done according to the Meridian flow, and it is best to do it when the spleen meridian is in season from 9 to 11 a.m. Each part must be hit 36 ​​times, and the intensity must be so strong that it feels sore, numb, and swollen to be called "deqi". It must also be done along the meridians, from top to bottom on the inside of the arm, and from bottom to top on the outside. But Dr. Wang from the rehabilitation center at the entrance of the community disagrees with this idea. He said that as long as you are comfortable, you can do it even if you can't sleep in the middle of the night. The number of times does not need to be limited to 36, and the intensity should not be painful. A slight heat on the skin is enough. The so-called "purple patting is detoxification" is pure nonsense, that is, subcutaneous bleeding, especially for the elderly with low blood platelets. Such patting is purely seeking to suffer.

In fact, there is really no need to be stingy. I have been filming with my mother for almost two months, and I have seen many comfortable versions. You have to warm up in the first 5 minutes, right? Shake your arms and turn your head, rub your palms until they feel warm, don't just hit your arms, it will cause problems even if you are not sick. You can do it in any order during the middle 20 minutes. My mother likes to pat the Baihui point on the top of her head first. After dozens of pats, her head feels clear, and then her shoulders and neck. She has 50-shouldered shoulders for several years, and she couldn't touch them when she first started doing them. Now she gradually increases the intensity and can lift her arms above her head. By the way, I have to mention here that elderly people with premature beats and poor heart conditions must be gentle when patting the Tanzhong point on the chest. Don’t hit it with a hollow fist, just pat it gently with the palm of your hand. If you have a weak waist, don’t bend over when patting the waist. Stand straight and do the patting, so as not to put a burden on the lumbar spine. In the last five minutes, don't sit down on the ground to rest after shooting. Take a few steps slowly, rub your face and ears, and drink water after sweating. Don't face the air conditioner, otherwise you will easily catch a cold.

There used to be an Uncle Li in the community. He heard from a health care account that the more painful it is, the more effective it is. His arms were covered with purple spots. He also showed off how much toxins he had expelled. As a result, he had a fever within two days and went to the hospital. The doctor said it was inflammation caused by subcutaneous bleeding, which frightened his children. There are also those who wear steel shoes to pat the soles of the feet, but don’t imitate it blindly. Old people with osteoporosis are prone to fractures if they pat the soles of the feet with hollow palms. If your hands feel tired, you can also buy a silicone sha pat pad, but don’t buy one that is too hard.

In fact, to put it bluntly, this 30-minute tap exercise is essentially to get the elderly to move. There is no need to compete with anyone for strength or speed, and there is no need to stick to the rules. If you like liveliness, follow the group and follow the music. If you like quietness, just listen to storytelling at home while filming. As long as it doesn't hurt, isn't tired, and feels comfortable after doing it, that's what's best for you. My mother now takes her older sisters to take pictures every day at the right time. She spends 30 minutes wiping sweat and chatting about family issues. Even the dizziness she always had before has disappeared. In the final analysis, what suits you is the best.