Too hot to move? These "light exercises" are suitable for summer, and more suitable for middle-aged and elderly people!

The most unbearable things in summer are high temperature, sun exposure and sweating. Everyone hides in the air-conditioned room and does not want to go out, let alone exercise.

But summer is more suitable for exercise. On the one hand, the metabolism is strong in summer, and the exercise effect is good, and the effect is obvious after a little exercise; on the other hand, it is convenient to take a bath, wash shoes and wash clothes, and it will not cause additional burden.
In fact, as long as you choose the right time, place and method, you can stick to exercise and fitness in summer. Wu Xing has specially prepared a summer light exercise program for everyone. According to this program, summer light exercise and fitness can become comfortable and effective.
One, walking-in the evening-in the park
Compared with walking, walking has a certain intensity. Compared with jogging, walking has less pressure on the knee and ankle joints, and is more suitable for most groups including the elderly.

The summer evening is when the temperature of the day is low, the air is the freshest, and there may be wind. At this time, taking a cool walk while walking is not only good for digestion, but also helpful for a good night`s sleep in the hot summer.

There are more green plants in the park, the air is fresher, the temperature is lower, and some have special trails, which are especially suitable for evening fitness.
2. Cycling-approaching evening-Landscape Avenue

Riding is naturally breezy and cooler. Compared with jogging, riding has no impact on the joints and exercises balance ability, which is more suitable for middle-aged and elderly people to refresh their minds.

Riding has a certain speed and requires certain outdoor visibility. Choose it near the evening, which has a certain brightness and is not too hot, and it is earlier than get off work hours to avoid the evening peak.

There are landscape avenues in many places, with spacious roads, clear separation of motor and non-motor vehicles, fewer traffic lights, and good greening. This kind of road is very suitable for cycling, and you can enjoy the scenery while exercising.

Three, swimming-three o'clock in the afternoon-indoor
There is no need to consider the temperature when swimming in summer. The cool swimming pool will make people forget the heat. When a person is soaked in water, his weight is completely borne by the buoyancy of the water, which is easier than sitting and lying down. The calories consumed in the water are significantly higher than that of the land, and swimming can also reduce excessive weight and receive the effect of fitness.
Three o'clock in the afternoon is the best time of the day, and it is also the hottest time of the day. Swimming at this time also plays a role in preventing the heat. Each time does not exceed half an hour, three to four times a week.

Most of the swimming pools are indoor swimming pools, which avoids sun exposure and avoids tanning and peeling.

4. Climbing the stairs-when commuting-office building
Climbing stairs can improve cardiovascular function, strengthen lower limbs, and prevent osteoporosis. And it is convenient to control the rhythm and intensity, and can stop and rest at any time to avoid excessive fatigue.
Changed from taking the elevator to climbing the stairs when going to and from get off work, avoiding the anxiety of waiting for the elevator, and taking time to exercise can be described as killing two birds with one stone.

There are air-conditioning in the office building, so there is no need to worry about the heat problem, and there is no problem of drying, and there are already fewer people climbing stairs, so you can enjoy a "race track" exclusively.
5. Yoga, aerobics-early morning-at home
In summer, the body's qi and blood are relatively smooth, and the limbs are more flexible. At this time, yoga and aerobics will not be much easier, and you can fully stretch your body and relieve anxiety through tranquility.
The temperature in the morning is relatively low. At this time, fitness is not so hot, and you can cheer up and let the day's activities have a good start.
As long as there is a little space for activities at home, you can also dress loosely and casually. And, unlike everyone`s perception, the oxygen content of the air in the summer morning is the lowest in the day, so you can avoid the [turbid" air at home.
6. Travel-all day-outdoor

Mountains, rivers and valleys are definitely a good place to escape the heat in summer. Prepare a backpack, call friends, or lead your family, and take a hike while enjoying the scenery. It is a great exercise.
When traveling, there are different scenery from morning to night. The sunrise in the morning, the sunset in the evening, the sea of clouds during the day, and the starry sky at night. While walking and watching, the time has passed without knowing it, and the amount of exercise has increased.
Outdoors, you can enjoy the scenery, breathe in the fresh air, and relax your mind and body.
Special reminder, summer sports should be hydrated correctly, 10-15 minutes before exercise, drink water properly, about 450ml to 600ml. Every 10-15 minutes during exercise, you should drink another 150ml to 240ml of water, even if you are not thirsty, it is best to add some salt to honey water. If you exercise for more than 1 hour, drinking a sweet drink is also a must.

After exercising, you can take a warm bath. If your clothes are soaked in sweat, they should be replaced as soon as possible, washed and dried, so as not to affect the next activity.

Melors Team