Sports or physical activities tend to focus on young people and adults, however, aging does not have to be associated with sedentary lifestyle.
To combat physical and mental deterioration during that stage, there are different types of exercises that can help. Here we will see which ones and how to do them.
Aging is the group of physiological and morphological changes that occur due to the passage of time in living beings.
In humans, this deterioration is usually accompanied by habits that can enhance the consequences of aging, for example, sedentary lifestyle .
To avoid this situation, experts emphasize that even the smallest movement made by an elderly person can be considered exercise, since it activates the muscles. Performing an exercise routine regularly helps older people to:
Increase life expectancy.
Increase metabolism.
Increase intestinal transit.
Increase bone density.
Improve sleep quality.
Increase muscle mass.
Improve self-confidence.
Improve lipid profile.
Improve the glucose and insulin response.
Improve blood pressure levels.
Prevent cardiovascular diseases.
Prevent diabetes.
Reduce fat weight.
Reduce the risk of falls.
A health professional may prescribe that an older adult exercise for:
Increase muscle strength and endurance.
Control weight and nutrition.
Control anxiety, depression and quality of sleep.
Improve self-care ability.
Improve aerobic condition.
Improve digestion and avoid constipation.
Improve flexibility, balance and motor coordination.
Improve relaxation.
Improve sexuality.
Improve socialization.
To achieve these benefits, different types of exercises can be performed: aerobic, strengthening, or flexibility.
Aerobic exercises, or resistance, are used to maintain an activity or exercise for a certain time while putting balance and coordination. You can perform these exercises to achieve this:
Walk in place by raising your knees and accompanying the gait with movements of the shoulders forward and up, and then down and back.
Walk towards forward and backward, accompanying the gait with movement of the arms (opening, elbow flexion, or wrist mobilization).
Make lateral steps (like a crab) accompanying the march with movement of arms. For example, opening one leg while circling the arm in the air.
Strengthening exercises
The Strengthening exercises, also called strength exercises, are recommended to prevent muscle loss. There are many options, which in turn depend on the extremities to be worked on:
Lower limbs
Start sitting with both feet flat on the floor. Pick up one foot and bring your knee up and hold for a few seconds. Then return to the starting position and repeat with the other leg.
Begin sitting with both feet resting on the I usually. Raise both feet, bring both knees up at the same time and hold for a few seconds. Then return to the starting position and repeat.
Begin sitting with both feet flat on the floor. Lift one foot, extend your entire leg (parallel to the ground) and hold for a few seconds. Then return to the starting position and repeat with the other leg.
Begin sitting with both feet resting on the I usually. Raise both feet, extend your legs (parallel to the ground) and hold for a few seconds. Then return to the starting position and repeat.
Starts standing. Slowly lift one leg to the side and hold for a few seconds. Then return to the starting position and repeat with the other leg. To perform this exercise more safely, you can help yourself by holding onto the back of a chair.
Start standing up. Slowly lift your heels off the ground to tip toe and hold for a few seconds. Then return to the starting position and repeat. To perform this exercise more safely, you can help yourself by holding onto the back of a chair.
Superior members
For these exercises you can use dumbbells, weights or other special objects to add weight.
Begin sitting or standing with the arms next to the body and the palms of hand to the front. Bend your elbow and bring your palms to your shoulders, then return to the starting position and repeat.
Begin sitting or standing with the arms next to the body. Raise your arms above your head, bend your elbows to form an angle of 90 ° and hold . Return to the starting position and repeat.
Start standing in front of a wall (within walking distance). Lean your body forward and place your hands against the wall at shoulder height. Bend your elbows to bring your body closer to the wall, hold the position for a few seconds and slowly extend your arms to return to the starting position. Then repeat the exercise.
The repetitions or series to be performed in each exercise (determined by a health professional) will depend on age and condition of health. It can be, for example, 2 sets of 5 repetitions each, 3 sets of 10, or 4 Series of 15.
Stretching or flexibility exercises make it easier to perform the movements of other exercises or daily activities, such as reaching for objects or dress.
Start standing or sitting with both feet flat on the floor. Slowly turn your head to the side until you feel a slight stretch (you should not tilt it back or forth). Hold for a few seconds and return to the starting position. Then repeat on the other side.
Begin sitting with both feet flat on the floor. Turn your torso to the side without moving your hips, accompanying the movement with your arms and your head upright. Hold for a few seconds, return to the starting position, rest and repeat on the other side.
Start standing behind a chair. Hold onto the backrest with one hand for balance. Bend the opposite leg so that the heel reaches the buttocks and hold with your free hand. Hold for a few seconds and then slowly return to the starting position. Repeat with the other leg.
Remember, if you have been sedentary for a long time, it is best to start the exercise routine slowly.
The amount of exercise required is different for each person, and depends on different factors, such as age or health. It is best to consult a health professional to find out what is best in each case.
Sources consulted: US National Library of Medicine, Mayo Clinic, National Institute on Aging.