4 age groups should exercise appropriately to increase warmth and build immunity for the body.
That 4 age groups exercise appropriately to increase warmth and build immunity for the body. Ready to welcome the cold weather.
In this winter, in addition to wearing warm clothes and eating healthy food. Preparing yourself with exercise is another way to increase warmth and build immunity. Therefore, for effective exercise, you should choose exercise that is appropriate for your age.
Exercise methods for 4 age groups
- Young children under 6 years old should focus on fun exercises so. That they can spend a long time without getting bored, such as สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ running to collect things, running around, playing various Thai games, or doing physical exercises with music. Children of this age should focus more on having fun than on winning.
- Ages 6-17 are the age range of rapid growth. Regular exercise will help children develop appropriately for their age, be tall and have a strong body. They should exercise regularly for at least 60 minutes a day (accumulate continuously for at least 10 minutes). They can exercise in many forms, focusing mainly on aerobic exercises such as running, cycling, jumping jacks, jumping rope, aerobic dancing, swimming, etc., along with exercises to increase muscle strength and endurance such as sit-ups, push-ups, planks, squats, pull-ups, dumbbells, etc., and exercises to increase flexibility such as kangaroo stretching, calisthenics, muscle stretching, yoga, etc.
- Working age people aged 18-59 years. Should do a variety of exercises to develop and strengthen their muscles, such as running, cycling, and badminton. At this age, muscles, bones, joints, and tendons start to deteriorate. Therefore, they should exercise to rehabilitate their bodies at least 5 days a week, 30 minutes a day, by walking briskly, jogging, or aerobics, etc.
- People aged 60 years and over have slower thoughts and decisions, slower muscles, bones, and joints, and slower perception. They have dementia. Therefore, they should do light exercises such as walking, dancing, and strengthening muscles along with stretching two days a week. They should do balance exercises at least five days a week for 30 minutes a day. such as lob dancing, fon dancing, or circle dancing.
But the most important thing for all ages is to exercise regularly, keep the body warm, get enough rest, and eat vegetables and fresh fruits that are high in vitamin C to strengthen the body’s immune system and improve our health.