Exercise in the elderly
There are currently a large number of possibilities for older adults to live with optimism and intensity, one of them is exercise.
Aging is a natural dynamic, irreversible, progressive and universal process that starts from the moment we are born, nobody is exempt from living it. To have a better quality of life, the ideal is to be as healthy as possible. It has been shown in several studies that you may modify the rate of decline through physical activity.
Many people probably already know the benefits of exercise, but for the elderly, it can help maintain or improve the physical and mental status and blood pressure levels.
Health Benefits of exercise
- Exercise helps heart health
- It helps normalize blood pressure
- It helps control blood sugar and fats in the blood
- Strengthens both the respiratory system and the muscular.
- Helps control weight
- Reduce stress
- Improves quality of sleep and physical rest
- Improves memory, self-esteem and sense of wellbeing
There are other benefits offered to the elderly, it helps to conserve physical and mental independence. Besides it’s an activity that amuses us and allows us to live with other people.
Endurance, flexibility and strength
For most people at this stage, daily activities are not sufficient, although some common activities can also help us. We recommend exercises to maintain strength, flexibility and strength.
Endurance
It's about having a physical activity for long periods without fatigue and helps resist the efforts of daily activities. These exercises may be:
- Walking, jogging or running
- Swimming, dancing, cycling
- Yoga, soft gym
- Walking and hiking
Flexibility
It lets you move with more agility, relaxes muscles and gives mobility to the joints for a more independent and autonomous life.
- Dancing, mopping floors
- Gardening
- Wash and wax the car
- Yoga and Tai-Chi
Strength
It helps to prevent falls and osteoporosis, also improves posture and balance.
- Load groceries
- Weight lifting, climbing stairs
- Getting up and down of a chair several times
When exercising
You need to take into account some considerations before performing the exercise. It is essential to have the advice of a specialist. Other recommendations are:
Perform a warm (5-10 minutes): start with gentle movements of the neck, shoulders, arms, hips and legs. This favors the flexibility of the body and prepares to do aerobic physical exertion.
In the critical phase (12-30 minutes): Continue with more intense movements, which aim to improve the strength and function of the heart and lungs.
In the recovery phase (3-10 minutes): gradually decrease the intensity of exercise, with relaxation exercise to slow the heart rate and lung.
Older adults with illnesses
If you suffer from arthritis and stiff joints: Stretch your arms and legs every day, do gardening one or two days per week, wash and wax the car, wash the windows of your house, home craft, tai -chi, gymnastics, and water exercises.
If you suffer osteoporosis: walk, dance, swim, load lightweight objects. Standing for several minutes, at various times a day, helps prevent loss of bone mineral.
If you suffer from hypertension, diabetes mellitus, and mental illness: Walking, dancing, swimming, biking, tai-chi and yoga. It's better if combined.
If you suffer from heart disease: It is best to walk with calm step.
It is important that if you suffer from an illness, consult your doctor about the time and intensity you can devote to exercise.