How to exercise at home for teens, adults and the old

How to exercise at home for teens, adults and the old

Fitness at home is the best during this extraordinary period.

How do children and adolescents exercise at home?

Children and adolescents are lively and active, and should exercise at home in accordance with the principles of safety, science, moderation and variety. The amount of exercise should be moderate, mainly at medium and low intensity, and the body should sweat slightly. After exercise, pay attention to keeping warm and resting.

It is recommended to do 15-20 minutes of home fitness in the morning, afternoon and evening to prevent the sharp rise in obesity and myopia after returning to school. Teens can add speed/strength etc.

How do adults exercise at home?

Adults who have good physical fitness and usually have good exercise habits can perform high-intensity interval training, which can improve cardiopulmonary function and basic strength, and achieve good exercise results in a short period of time. For example, you can do some running in place, push-ups, jumping and jumping, etc., each movement 10-15 times, for two to four sets.

Which form of home fitness is the best for the elderly?

For the elderly and people who lack physical exercise, it is recommended to focus on functional exercises, flexibility, balance and other exercises, and perform stretching and rotation exercises for the muscles of the shoulder, neck, waist, and back. Each group lasts for 20 -30 seconds for 2-4 sets.

Note: The intensity of home fitness exercise must be appropriate. If the intensity is too low, there is no exercise effect, but long-term high-intensity exercise will lead to physical dysfunction and decreased immune function.