I dare not use a squat bucket with my lower limbs! WHO recommends that "those" movements per week for over 65 years old

Taiwan will enter a super-high society in 2025, with the proportion of seniors accounting for 20%. How to make the elderly healthy aging become a topic of national courses. Li Jiahui, director of the Community Health Organization of the Ministry of Health, said that working at least 150 minutes of moderate-strength aerobic exercise per week can promote health, but nearly 40% of elderly people do not have regular sports, so the National Health Organization has planned 178 silver hair and fitness clubs so that seniors can exercise nearby. The squat bucket that has been running for nearly a year, and now it can be overcome successfully and has a better quality of life. According to statistics, the population of seniors over 65 years old in Taiwan has reached 4.31 million, accounting for 18.4% of the total population, which is a high society. Wu Zhaojun, head of the National Health Administration, said that the survey showed that the regular sports ratios of those who are 65 to 69 years old and older than 70 are 61.1% and 57.4% each, which is equivalent to nearly 40% of those who are not regular sports.

Seniors have at least 150 to 300 minutes of moderate intensity activity per week

WHO recommends that seniors over 65 years old have at least 150 to 300 minutes of moderate intensity aerobic physical activity per week, and promote balance and fall prevention three times a week. However, the 106th National Health Agency's "National Health Visit Survey" of the People's Health Agency's 65-year-old physical activity per week meets the WHO standard percentage of the percentage of the weekly physical activity per year meets the WHO standard.

Li Jiahui pointed out that the National Health Administration has planned to build 288 silver hair and fitness clubs from 110 to 214. As of 112, 128 have been built, and 36 more will be built this year. It is recommended that seniors work for medium-strength aerobic exercises for 150 to 300 minutes a week, and have eight major benefits, including increasing muscle strength and muscle endurance, softness, sense of balance, cardiopulmonary function, mobility, cognitive function, emotional stability, and promoting social participation.

Li Jiahui said that many points not only provide sports course services, but also combine education, hand-made courses or game interactions such as nutrition, hand-made courses or game interactions to become the second warm home for elders to encourage each other, chat and support each other. In addition, many seniors have become volunteers, sharing their experiences with others, helping and encouraging each other, jointly promoting social participation and contributions in the silver hairdressing community, and enhancing their sense of self-value.

Long-term exercise training for lower limbs is "very strong". Squat horse buckets are no longer a problem

Ms. Cheng, who has been in the silver gym for nearly a year, said that she used to look for sitting horse buckets when she went out, but after long-term exercise training, there is no problem with squat horse buckets now. She feels that the lower limb muscles are "very strong", and she feels good spirits and good physical condition. She also finds friends and family to come together to exercise, encouraging them to "exercise well, but the women are not worried."

Brother Zhou, who has been in the silver hair gym for more than two years, said that the exercise courses near the community are all "killed in seconds". In the past, I didn't know the importance of training "small muscles" when I was exercising. I only knew how to train the second and third muscles, etc. Only by teaching professional teachers, I knew how to exercise and avoid sports injuries. At the age of 70 this year, he can still jump very high, and his muscle strength test has increased by 1 kilogram, which also encourages his friends to "not be healthy, no matter how much wealth you have, it is fake."