It has been proven that those who practice some sport, not only enjoy a better physical condition than those who do not, but also enjoy good health. Hence, experts in the field recommend doing some type of physical activity.
It is true that, at times, this task could turn uphill, in view of daily occupations, work, studies, raising children, etc. Actually, in the midst of so much to do, it is difficult to find time for other activities, even recreational ones.
However, while you are young, you probably have little awareness of the benefit that exercise brings to our body. But, with the passage of time, when the dire days of old age arrive, a sedentary lifestyle begins to take its toll. Joint ailments, so-called ailments and other discomforts become a real problem.
What to do to remedy the situation? We return to the point of origin. Something that can be very beneficial is to exercise. But, is it recommended for people who are elderly? Can they practice all kinds of exercises? How intensely should they exercise? What do they need to achieve it?
Through this article you will find out everything you need to know about how to exercise in the elderly, as well as the benefits it brings and what should be taken into account when doing it in order to obtain good results and avoid accidents or injuries.
This information will be very useful if you are in the twilight of life, but also if you have a family member in this stage and you want to help them lead a much more active life. In this way, they will be able to exercise and, at the same time, share quality moments that will strengthen their relationship.
Instructions for exercising in the elderly
Culturally, old age is usually related to a situation of absolute rest, where people concentrate on introspection and passive hobbies, such as reading, painting, etc.
But reaching old age should not be synonymous with a sedentary life. In fact, recognized entities, such as the World Health Organization, recommend exercise in people over 65 years of age, since these low-impact activities help improve their cardiac, respiratory and muscular functions.
Also, being able to do them in a group brings an additional benefit. The better your interaction with your peers, the better your assessment of the quality of life you lead, as well as your physical, emotional and spiritual balance.
However, having the desire to do some physical activity does not mean that all of them are recommended for older adults. Ideally, they exercise with activities that minimize the risk of injury and are indicated for people with this condition. Some of the exercises you can do are:
- The aerobics. Some of these exercises are low impact and therefore recommended for seniors. For example, aqua aerobics, cycling, walking, jogging and aerobics.
- Yoga or tai chi. These are ideal activities for older adults, since they do not involve great physical effort. In fact, in the specific case of yoga, its practice is highly recommended because it combines stretching, conscious breathing and meditation, which helps to improve the person’s flexibility and emotional health. In the case of tai chi, despite being a martial art, it also includes the practice of meditation, so it is recommended if what you are looking for is to increase physical strength, agility and balance.
- The swimming. This is a lower impact activity than aqua gym or other similar activities. In view of this, it is suitable for the elderly. On the other hand, it is a therapeutic and stress-releasing activity. Swimming puts all the muscles in motion, which helps to work on synchronization, while toning the body. It also relaxes and helps fight depression.
- The dance. This activity brings encouragement, joy and energy to the elderly. In addition, it is very entertaining.
On the other hand, it is ideal for working on the body and mind, since repeating steps and learning choreographies is very effective memorization work to prevent diseases such as Alzheimer’s and senile dementia.
Likewise, dancing gives them the opportunity to establish good social relationships and helps them express themselves through their bodies.
exercises in the gym
But, if you would like to go to the gym instead, here are some of the exercises you can do:
- Horizontal and vertical push exercises.
- Horizontal and vertical transition.
- Knee and hip dominants, etc.
No matter what exercise you decide to do, the most important thing is the quality of the movements. Therefore, try to identify which muscles are involved with the practice of a certain activity, so that you know which one best suits your current needs.
Now, given that the desire to exercise is already there, what do you need to achieve it?
What do you need to exercise in old age?
If you decide to do aerobic exercises, you will need the following:
- Light clothing: try to wear a wide and fresh shirt and loose pants that allow you to make any number of movements freely.
- Sports shoes: you cannot use any type of footwear. You should choose one that has a good grip, that does not slip, that is resistant and comfortable.
- Water: it is important that you ensure that you are well hydrated when exercising, as dehydration could have negative consequences for your body.
To do yoga or tai chi:
- Clothing that allows you to do movements such as push-ups and other types of stretching.
- A mat on which you can sit or lie down.
- A calm and quiet place that allows you to meditate without distractions.
- Water to hydrate you from time to time.
If you want to swim:
- A pool.
- Bathing suit or appropriate clothing to wear in the pool.
- A plastic shower cap.
- Special goggles for water.
- A towel.
In case you decide to dance, you will need the following:
- A space large enough to move around and make different movements freely and without the risk of tripping and falling.
- Fresh and light clothing.
- Sports or dance shoes.
- The music of your choice.
- A dance partner because accompanied will always be better.
- Water to keep you hydrated.
This will be enough to perform basic exercises. But, if you want to specialize in different techniques, you will have to incorporate other additional elements.
Its benefits
Abandoning a sedentary lifestyle in old age can make the difference between a quality life and one full of aches and pains. Among the benefits of exercising in the elderly we find the following:
- Provides a feeling of physical and mental well-being.
- Helps maintain proper body weight.
- Helps in the elimination of body fat.
- It reduces the risk of suffering from different pathologies, such as heart problems, diabetes, cardiovascular accidents and high blood pressure.
- Helps fight insomnia and stress.
- Strengthens self-love.
- Helps keep blood sugar levels controlled, lipids, etc.
- Slows memory decline.
- Promotes the release of endorphins.
- Improves musculoskeletal health.
- Helps improve balance.
- Provides greater flexibility.
For these and many other reasons it is worth exercising during your old age. You do not have to resign yourself to leading a passive life, you can make a difference by putting into practice some of the suggestions that we have given you. But, what things should you take into account when exercising?
Tips for exercising in old age
When choosing which exercise to do, try to perform simple movements that do not require the use of much coordination and that you do not have to make very sudden changes, as this could cause you to lose your balance and end up falling or Suffer gold type of injuries.
If you are going to use the use of dumbbells, make sure that these are medium or light weight, according to your physical abilities. However, they should never be too heavy. Recognize what your limits are and try not to go beyond them. Remember that there is always the possibility of going from less to more, according to your circumstances and physical condition.
In order for you to have greater stability, the recommendation is that you wear appropriate shoes for the exercise you have chosen and that, in the midst of possibilities, you exercise standing up.
If possible, don’t support your body weight on your hands, as you can end up injuring your wrists.
Do not exceed 30 or 40 minutes of moderate physical activity. Otherwise, by pushing your body harder, you could end up too exhausted and sore to do other things throughout the day.
If the person has some problems related to mobility, it is best to do moderate physical exercise at least 3 times a week, as this will help improve aspects such as flexibility, muscle strength, etc.
If you cannot perform physical exercises, for some specific reason, don’t let the parrot go away! It is best to set aside some time for leisure activities, such as playing board games, this will help prevent brain-related diseases.
Remember that any activity is always much more attractive and motivating if you do it in the company of your friends. So invite them over and start working out together today. It will surely be very beneficial and fun.