Physical activity in old age: how to maintain yourself in the form after 60 years

Physical activity in old age: how to maintain yourself in the form after 60 years

I. Understanding the meaning of physical activity in old age

1. Dementia and cognitive functions: Physical activity stimulates the blood flow in the brain, which is critical of maintaining cognitive functions and slowing down the progression of dementia, including Alzheimer’s disease. Exercises increase neurogenesis (the formation of new neurons) in the hippocampus, the area of ​​the brain responsible for memory and training. Regular physical exercises are associated with a decrease in the risk of dementia by 30-40%. Studies show that aerobic exercises, such as walking, swimming and riding a bicycle, have the most pronounced positive effect on cognitive functions. It is important to consider that the intensity and duration of exercises should be adapted to individual capabilities and health status.

2. Cardiovascular system: Physical activity strengthens the heart muscle, reduces blood pressure and improves the lipid blood profile. This reduces the risk of developing cardiovascular diseases, such as coronary heart disease, stroke and heart failure. Exercises contribute to the expansion of blood vessels, improve their elasticity and reduce the formation of atherosclerotic plaques. Regular aerobic exercises help reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). It is important to start with moderate intensity and gradually increase the load under the supervision of a doctor.

3. Metabolism and weight: With age, metabolism slows down, which can lead to an increase in weight and the development of metabolic syndrome. Physical activity helps to maintain healthy weight, improves insulin sensitivity and reduces the risk of type 2 diabetes. Exercises burn calories, increase muscle mass and increase the main metabolism. Regular training also help to regulate blood sugar and reduce the need for drugs for the treatment of diabetes. It is important to combine physical activity with healthy nutrition to achieve optimal results.

4. Corruption apparatus: Physical activity strengthens the bones and muscles, reduces the risk of developing osteoporosis and arthritis. Exercises with weights, such as raising light dumbbells or using elastic ribbons, stimulate the formation of bone tissue and increase bone density. Regular training also improves the flexibility and mobility of the joints, reduce pain and inflammation with arthritis. It is important to choose exercises that do not have an excessive load on the joints, especially if there are existing problems.

5. Psychological well -being: Physical activity improves mood, reduces anxiety and depression. Exercises stimulate the production of endorphins, natural painkillers and antidepressants. Regular classes also improve sleep, increase self -esteem and self -confidence. Classes in a group or in the fresh air can contribute to social activity and a decrease in a sense of loneliness. It is important to choose classes that bring pleasure and motivate to continue training.

6. Immune system: Moderate physical activity strengthens the immune system and reduces the risk of infectious diseases. Exercises stimulate the circulation of immune cells and improve their ability to fight infections. However, excessive training can, on the contrary, weaken the immune system. It is important to observe the balance and not overload the body.

7. Life expectancy: Numerous studies show that people who lead an active lifestyle live longer and retain the best quality of life in old age. Physical activity reduces the risk of chronic diseases, improves physical and cognitive function and helps maintain independence and independence.

II. Types of physical activity suitable for older people

1. Aerobic exercises: Aerobic exercises, also known as cardio, increase heart rate and improve blood circulation. They include:

   • Walking: Walking is a simple, affordable and safe type of physical activity that can be adapted to any level of physical training. It is recommended to start with short walks and gradually increase duration and intensity. The use of scandinavian walking sticks can improve posture and reduce the load on the joints.
   • Swimming: Swimming is an exercise with a low shock load that has a minimal effect on the joints. It involves all the main muscle groups and improves the cardiovascular system. Aquaerobic classes can also be useful for the elderly.
   • Cycling: Cycling is a great way to improve the cardio-respiratory system and strengthen the muscles of the legs. You can use a conventional bike or exercise bike. It is important to choose safe routes and use protective equipment.
   • Dancing: Dancing is a fun and social lesson that improves coordination, balance and flexibility. There are various styles of dances suitable for the elderly, such as dancing in a circle, waltz and tango.
   • Gardening: Horticulture is moderate physical activity, which can be very useful for the elderly. It includes various types of activities, such as digging, planting, weeding and watering, which strengthen muscles and improve flexibility.

2. Power exercises: Power exercises strengthen muscles and bones, which helps maintain independence and prevent falls. They include:

   • Raising light dumbbells: Raising light dumbbells is a simple and effective way to strengthen the muscles of the arms, shoulders and back. Start with a small weight and gradually increase it as the muscles are strengthened.
   • Using elastic tapes: Elastic ribbons provide resistance when performing various exercises, which helps strengthen the muscles of the whole body. They are light, portable and affordable.
   • Exercises with your own weight: Exercises with its own weight, such as squats, push -ups from the wall and ups on socks, strengthen the muscles of the legs, arms and body.
   • Classes on simulators: Classes on simulators in the fitness center allow you to safely and effectively train various muscle groups. It is important to get a coach consultation in order to use the simulators correctly and avoid injuries.

3. Exercises for stretching and flexibility: Stretching and flexibility exercises improve the range of movements, reduce the risk of injuries and relieve joint pain. They include:

   • Yoga: Yoga is a comprehensive practice that combines physical exercises, breathing techniques and meditation. There are various styles of yogis suitable for the elderly, such as Hatha Yoga and Restorative Yoga.
   • Pilates: Pilates is a system of exercises that strengthens the muscles of the case, improves posture and flexibility. It can also be useful for people with back pain.
   • Thai Chi: Tai Chi is Chinese martial art, which is performed at a slow, smooth pace. It improves balance, coordination and flexibility.
   • Stretching: Stretching is a simple and effective way to improve flexibility and reduce the tension in the muscles. Stretching should be performed after warming up muscles.

4. Exercise of equilibrium: Equilibrium exercises help prevent falls that are a common cause of injuries in older people. They include:

   • Standing on one leg: Standing on one leg is a simple exercise that can be performed at any time and anywhere. Start with a few seconds and gradually increase the time.
   • Walking along the line: Walking along the line is an exercise that improves balance and coordination.
   • Thai Chi: Tai Chi is an excellent exercise to improve balance and coordination.
   • Classes with a physiotherapist: The physiotherapist can develop an individual program for equilibrium exercises taking into account your individual needs and health status.

III. Development of an individual physical activity program

1. Consultation with a doctor: Before you start any new program of physical activity, it is important to consult a doctor to make sure that it is safe for you. The doctor can evaluate your health status, identify any contraindications and give recommendations for the choice of exercises and load intensity. He can also advise you to contact a physiotherapist or coach to develop an individual training program.

2. Physical training rating: Evaluate your current level of physical training before starting training. This will help you choose exercises that are suitable for your level and avoid injuries. You can evaluate your strength, flexibility, balance and endurance with simple tests, such as a test for getting up from a chair, a flexibility test and walking test.

3. Setting goals: Define your goals in relation to physical activity. Do you want to improve your health, reduce weight, strengthen muscles, or just feel better? Clear goals will help you remain motivated and adhere to your training program.

4. The choice of exercises: Choose the exercises that you like and which correspond to your goals and physical capabilities. It is important to choose exercises that do not have an excessive load on the joints, especially if you have existing problems.

5. Drawing up a schedule: Make a training schedule and try to adhere to it. Regularity is the key to success. Start with a small number of training per week and gradually increase their frequency and duration.

6. Warm up and hitch: Before each training, perform a warm -up to prepare the muscles for the load. After training, perform a hitch to reduce heart rate and relax the muscles.

7. Gradual increase in load: Gradually increase the intensity, duration and frequency of training. Do not overload yourself too fast, as this can lead to injuries.

8. Listen to your body: Pay attention to your body signals and do not ignore the pain. If you feel pain, stop and rest.

9. Variety: Vary your workouts so as not to get bored and use different muscle groups.

10. Be active in everyday life: In addition to regular training, try to be active in everyday life. Go up the stairs instead of an elevator, walk during a lunch break, do household chores and play with your grandchildren.

IV. Cautions and safety measures

1. Dehydration: Older people are more susceptible to dehydration, so it is important to drink enough fluids before, during and after training.

2. Overheat: Older people are also more sensitive to overheating, so it is important to train in a cool place and avoid training in hot weather.

3. Falls: The falls are a common cause of injuries in older people, so it is important to take precautions to prevent them. Wear comfortable shoes, do on a flat surface and use auxiliary products, such as a cane or walker, if necessary.

4. Medicines: Some drugs can affect physical activity. Discuss your medicines with a doctor to find out if you need to make any adjustments to your training program.

5. Chronic diseases: If you have any chronic diseases, such as cardiovascular diseases, diabetes or arthritis, it is important to consult a doctor before starting any new program of physical activity.

6. Injuries: If you are injured, immediately stop training and consult a doctor.

7. Overwork: Do not overwork. Rest and restoration are as important as training.

V. Motivation and support

1. Search for a training partner: Classes with a friend or family member can make training more pleasant and motivating.

2. Entry into the group: Entry into the group of physical activity for the elderly can ensure social support and motivation.

3. Using technology: The use of fitness trackers or applications can help track progress and remain motivated.

4. Award yourself: Award yourself for achieving your goals. It can be something simple, for example, going to the cinema or buying a new book.

5. Be patient: Do not wait for instant results. Physical activity requires time and effort.

6. Do not give up: If you missed the training, do not be discouraged. Just return to your training program the next day.

VI. Nutrition and hydration

1. Balanced nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins, is necessary to maintain health and energy.

2. Sufficient amount of protein: A sufficient amount of protein is necessary to restore muscles after training.

3. Healthy fats: Healthy fats, such as omega-3 fatty acids, are important for the health of the heart and brain.

4. Vitamins and minerals: Vitamins and minerals are necessary to maintain various body functions.

5. Hydration: Drink enough liquid to avoid dehydration.

VII. Examples of physical activity programs for the elderly

1. Program for beginners:

   • Monday: Walking 30 minutes.
   • Tuesday: Exercises with elastic ribbons 20 minutes.
   • Medium: Rest.
   • Thursday: Walking 30 minutes.
   • Friday: Stretching exercises 15 minutes.
   • Saturday: Rest.
   • Sunday: A walk in the fresh air is 45 minutes.

2. Program for advanced:

   • Monday: Swimming 45 minutes.
   • Tuesday: Power exercises with dumbbells 30 minutes.
   • Medium: Yoga 60 minutes.
   • Thursday: Cycling 45 minutes.
   • Friday: Pilates 45 minutes.
   • Saturday: Tai 60 minutes.
   • Sunday: Walking 60 minutes.

3. Program for people with disabilities:

   • Monday: Exercises on the chair 20 minutes.
   • Tuesday: Aquaerobika 30 minutes.
   • Medium: Rest.
   • Thursday: Exercises on the chair 20 minutes.
   • Friday: Stretching 15 minutes.
   • Saturday: Rest.
   • Sunday: A visit to the physiotherapist.

VIII. Resources and support

1. Doctors and medical workers: Doctors, physiotherapists and other medical workers can provide individual recommendations and support.

2. Fitness centers and coaches: Fitness centers offer various programs and classes for the elderly. Qualified coaches can help you develop an individual training program.

3. Public centers and organizations: Many public centers and organizations offer free or inexpensive physical activity programs for the elderly.

4. Online resources: There are many online resources that provide information and support on physical activity in old age.

IX. Adaptation to changes

1. Illness or injury: If you are ill or injured, it is important to consult a doctor and adapt your training program for your new capabilities.

2. Age changes: With age, your physical capabilities may change. It is important to adapt your training program for these changes.

3. Changes in life: Changes in life, such as moving or retirement, can affect your physical activity. It is important to adapt your training program for these changes.

X. Advantages of social activity in connection with physical activity

1. Reducing a sense of loneliness: Group sports or joint walks help older people feel part of society and fight a sense of loneliness.

2. Improving motivation: Observation of the successes of others and mutual support help to maintain motivation and commitment to classes.

3. Expansion of the circle of communication: Joint classes are a great way to get acquainted with new people with common interests.

4. Improving the psychological state: Communication and laughter during training contribute to the production of endorphins, improving mood and reducing stress.

5. Improving the level of independence: Maintaining physical activity allows you to remain independent longer and not depend on outside help, which, in turn, strengthens self -confidence and promotes social activity.

6. The possibility of exchange of experience: In interest groups, elderly people can share experience, tips and knowledge about a healthy lifestyle.

7. Organization of joint events: Groups can organize joint events, such as hiking in theaters, museums or nature, which helps to expand the horizons and maintain active social life.

XI. Physical activity and prevention of falls

1. Strengthening the muscles of the legs: Strong leg muscles are necessary to maintain balance and prevent falls.

2. Improving equilibrium: Equilibrium exercises help improve coordination and reduce the risk of falls.

3. Increase in flexibility: Flexibility allows you to easily adapt to unexpected movements and avoid injuries when falling.

4. Development proprioceptions: Propriocument is a sense of body position in space. Proprification exercises help improve coordination and balance.

5. Learning the right fall: Training in the correct falling techniques can help reduce the risk of injuries when falling.

6. Visual and hearing correction: Problems with vision and hearing can increase the risk of falls. Regular vision checks and hearing are necessary for timely correction.

7. Assessment of drugs: Some drugs can cause dizziness or weakness, increasing the risk of falls. Discuss your medicines with a doctor.

XII. Special exercises for people with arthritis

1. Low shock load exercises: Exercises with a low shock load, such as swimming, walking and cycling, have a minimal effect on the joints.

2. Exercises to increase the range of movements: Exercises to increase the range of movements help to improve flexibility and reduce the stiffness of the joints.

3. Power exercises: Power exercises strengthen the muscles surrounding the joints, which helps to maintain them and reduce pain.

4. Water exercises: Water exercises have a minimal effect on the joints and allow you to perform exercises with greater ease.

5. Thai Chi: Tai Chi is a soft exercise that improves balance, coordination and flexibility.

6. Yoga: Yoga can help improve flexibility, reduce pain and relieve stress.

7. Individual programs: A physiotherapist can develop an individual exercise program that takes into account your individual needs and health status.

XIII. Physical activity and nutrition for bone health

1. Calcium: Calcium is necessary for the health of bones. Get enough calcium from food or food additives.

2. Vitamin D: Vitamin D helps the body absorb calcium. Get enough vitamin D from food, food additives or sunlight.

3. Exercises with the absence of a load -bearing load: Exercises with the absence of a load -bearing load, such as swimming and riding a bicycle, strengthen the muscles, but do not provide sufficient load on the bones.

4. Exercises with a loading load: Exercises with a load -bearing load, such as walking, running and jumping, stimulate the formation of bone tissue and increase bone density.

5. Power exercises: Power exercises strengthen muscles and bones.

6. Prevention of falls: Prevention of falls helps to avoid bone fractures.

7. Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol consumption can negatively affect bone health.

XIV. Tips for overcoming common obstacles

1. Lack of time: Plan training in advance and make them a priority.

2. Lack of motivation: Find a training partner or join the group.

3. Pain: Consult a doctor and choose exercises that do not cause pain.

4. Fear of injury: Start slowly and gradually increase the load.

5. Bad weather: Take in the room or adapt your training for weather conditions.

6. Inconvenience: Find comfortable clothes and shoes.

7. Disadvantage of information: Contact the doctor, physiotherapist or coach.

XV. Improving the quality of life using physical activity

1. Independence and independence: Maintaining physical activity allows you to remain independent longer and not depend on outside help.

2. Improving mood and decreasing stress: Physical activity improves mood and reduces stress.

3. Improvement: Regular physical activity improves sleep.

4. Energy increase: Physical activity increases energy and reduces fatigue.

5. Improving cognitive functions: Physical activity improves cognitive functions.

6. Strengthening the immune system: Physical activity strengthens the immune system.

7. Life extension: Physical activity prolongs life.

XVI. The importance of regular progress monitoring

1. Tracking achievements: Maintaining a training diary or using a fitness tracker helps to track progress and remain motivated.

2. Assessment of well -being: A regular assessment of well -being allows you to identify any problems at an early stage.

3. Program adjustment: Periodic adjustment of the training program allows you to adapt it to changing needs and physical capabilities.

4. Consultations with specialists: Regular consultations with a doctor, physiotherapist or coach help to make sure that the training program is safe and effective.

XVII. Physical activity and social programs

1. Health support programs: Many social programs offer discounts or free services to maintain health, including physical activity.

2. Group classes: Participation in group classes organized by social services contributes to social activity and maintaining physical form.

3. Rehabilitation programs: Social services can provide rehabilitation programs for people who have undergone injuries or diseases, contributing to the restoration of physical activity.

4. Information and consultations: Social services can provide information and consultations on physical activity and a healthy lifestyle.

XVIII. Use of auxiliary means

1. Cane or walkers: A cane or walkers can help improve balance and reduce the risk of falls.

2. Orthopedic insoles: Orthopedic insoles can help reduce the pain in the legs and joints.

3. Elastic bandages: Elastic bandages can help support the joints and reduce swelling.

4. Compression underwear: Compression underwear can help improve blood circulation and reduce fatigue.

5. Specialized equipment: There is specialized equipment for people with disabilities that allows them to engage in physical activity.

XIX. The importance of a positive mood

1. Focus on the advantages: Focus on the advantages of physical activity, such as improving health, mood and energy.

2. Celebrating success: Mark your successes, even the smallest.

3. Treat yourself with kindness: Do not scold yourself for missing training or other failures.

4. Be patient: The results require time and effort.

5. Enjoy the process: Find classes that you like and enjoy the process.

XX. Physical activity as an investment in the future

1. Maintaining independence: Physical activity helps maintain independence and independence in old age.

2. Improving the quality of life: Physical activity improves the quality of life.

3. Extension of a healthy life: Physical activity prolongs a healthy life.

4. Reducing health costs: Physical activity reduces the risk of developing chronic diseases and, therefore, reduces health care costs.

5. Active aging: Physical activity contributes to active aging and allows you to remain active and involved.

XXI. Creating a supporting environment for physical activity

1. Accessibility of infrastructure: The presence of safe and affordable places for physical activity, such as parks, sidewalks and sports grounds, is important.

2. Transport: Convenient transport to physical activity classes facilitates access to the elderly.

3. Safety: Safety in places of physical activity, including road lighting and safety, is important.

4. Information: The dissemination of information about the advantages of physical activity and affordable resources helps to increase awareness and motivation.

5. Support for family and friends: Support for family and friends plays an important role in motivation and commitment to physical activity.

XXII. Physical activity and technology

1. Fitness trackers: Fitness trackers can help track activity, motivate and provide information about progress.

2. Mobile applications: Mobile applications offer various training programs, tips and support.

3. Online classes: Online classes allow you to engage in physical activity at home.

4. Telemedicine: Telemedicine allows you to receive consultations and support from medical workers remotely.

5. Virtual reality: Virtual reality can create interesting and motivating conditions for physical activity.

XXIII. Exercises to improve posture

1. Exercises for strengthening the muscles of the back: Exercises for strengthening the back muscles help to maintain proper posture.

2. Exercises for strengthening the muscles of the press: Exercises to strengthen the muscles of the press help maintain proper posture and stabilize the spine.

3. Stretching of the muscles of the chest: Stretching of the muscles of the chest helps to open the shoulders and improve posture.

4. Last hip muscles stretch: Stretching of the muscles of the back of the thigh helps to improve flexibility and reduce the tension in the back.

5. Exercise of equilibrium: Equilibrium exercises help improve coordination and posture.

XXIV. Physical activity and brain health

1. Improving blood circulation: Physical activity improves blood circulation in the brain, which contributes to its health and functioning.

2. Neurogenesis stimulation: Physical activity stimulates neurogenesis, the formation of new neurons, especially in the hippocampus, the area of ​​the brain that is responsible for memory and training.

3. Improving cognitive functions: Physical activity improves cognitive functions, such as memory, attention and thinking.

4. Slow down the progression of dementia: Physical activity can help slow down the progression of dementia, including Alzheimer’s disease.

5. Reduction of the risk of stroke: Physical activity reduces the risk of stroke.

XXV. Physical activity and breathing exercises

1. Improving the function of the lungs: Respiratory exercises help improve the function of the lungs and increase the volume of the lungs.

2. Disgrace of shortness of breath: Respiratory exercises can help reduce shortness of breath, especially with chronic lung diseases.

3. Improving blood saturation with oxygen: Respiratory exercises can help improve blood saturation with oxygen.

4. Reducing stress: Respiratory exercises can help reduce stress and improve relaxation.

5. Energy increase: Respiratory exercises can help increase energy and reduce fatigue.

XXVI. Hands and hands exercises

1. Cleaning and compression of the fist: Clutching and compressing the fist strengthens the muscles of the hands and hands.

2. Fighting and extension of the fingers: Flexion and extension of the fingers improves flexibility and mobility of the fingers.

3. Rotation with brushes: Rotation with brushes improves blood circulation and mobility of the hands.

4. Using an expander: The use of an expander strengthens the muscles of the hands and hands.

5. Therapeutic gymnastics: Therapeutic gymnastics recommended by the physiotherapist can help restore the function of the hands and hands after injuries or operations.

XXVII. Exercises for feet and ankles

1. Raises on socks: Raises on socks strengthen the muscles of the legs and feet.

2. Rotation in the feet: The rotation of the feet improves blood circulation and mobility of the feet.

3. Fighting and extension of the toes: Flexion and extension of the toes improves the flexibility and mobility of the toes.

4. Raising the objects with the fingers: Raising small objects with the fingers strengthens the muscles of the feet.

5. Stop massage: Stop massage improves blood circulation and relieves stresses in the feet.

XXVIII. Physical activity and healthy sleep

1. Regular sleep: Regular sleep mode helps to improve