Aging is the reality of life, but it does not have to lose power and movement. Although your body naturally changes over time, it does not mean that you are destiny of hardness, weakness or slow. Your life is not over just because you have added another candle to your birthday cake.
In fact, it is one of the most powerful ways to stay free and feel good at the annual passage. The correct combination of movement, relaxation and nutrition can help you be strong, flexible and ready, whose life throws your path – whether it is chasing the grandson, traveling or just going through your day.
Exercise plays a huge role in how to feel and work over over time. It’s not just about living in shape. It’s about being able. That is why we talked to fitness experts to highlight your age as well as high strength, balance and energy -supporting exercises so that you keep doing things you like, in your own way.
Is exercise safe for older adults?
A common misconception in the elderly population is that exercise is unsafe and should be avoided. This is wrong and works against the desire to achieve and maintain the maximum health of older adults. Fitness is the key to a healthy age, even for mental fitness.
An unfortunate fact that Aging increases the risk of many diseasesAccording to the World Health Organization. Regular physical activity helps reduce risk In the same condition, such as type 2 diabetes, heart disease, cancer and dementia.
Physical activity is safe for older adults when it is done properly and is essential for a healthy life. The benefits of exercise in the elderly population have the full support of the control and prevention of diseases by the US centers, the physical therapists and the full support of personal trainers worldwide.
Kevin RobinsonA physical therapist and a professor of orthopedics and kinship, shared some general guidelines for older adults for safe exercise:
- Focus on minimal impact activities, such as water exercise, stationery bikes and ellipticals.
- Join Slocenicar programWhich are often presented in local health clubs. They are usually covered by insurance and are specifically designed for older adults. One of the benefits of these programs is that you can also make friends, which will help you permanently participate.
- Focus on some muscle groups such as glutes (butt), quadraceps (thighs), bossips and stomachs, and know your limits.
- Make the pull and balance exercises part of your regular exercise program.
Excellent exercises for aging for aging adults
The best exercises for you will depend on factors such as your current fitness level and medical conditions that require limited or modified approach. It’s never too late to start a good exercise program.
CDC recommends the following weekly physical activity for adults of 65 years and older:
- 150 minutes a week, less moderate aerobic activity, such as fast walking, or a great 75 -minute activity, such as walking.
- Strengthen the minimum exercises two days a week, such as lifting weights.
- Improving activities, such as balance on one foot.
Here are some examples of how exercise is visible for older adults.
1. Moderate cardio
Cdc Describes moderate aerobic activityAlso known as cardio, one (still seated) as 5 or 6 on a scale of 10 (hard work). Some activities that are light cardio for one person can be a moderate cardio for the other.
Walking is a common form of moderate cardio, especially in older adults. “Walking can be a huge activity,” said Robinson. The reason for this is that the average ground reaction power passes through the knees is 1.2 to 1.5 times higher. So what looks like a minimal impact activity can be very high. ”
Robinson recommends water exercise for patients with her feet or feet. “This reduces the forces by 50 % to 75 percent through knees compared to the ground running,” he said.
Other forms of moderate cardio include hiking, running work or doing some work (such as leaves), some types of yoga, motorcycle riding and elliptical use.
2. Light -strength exercises
Erin StamicPersonal Trainer and Group Exercise Instructor, says practical movements are the basis for maintaining freedom, reducing the risk of injury and enhancing your overall quality of life. Erin recommends adding power exercises that covers the necessary active movements.
- Squating (seating and standing): Squating exercises are very important for daily life and help improving movements and stability.
- Hinging (bending down): It is necessary for tasks such as lifting things, hinging exercises that strengthen the bottom and promotes flexibility.
- Pushing (body weight or items): Humor increases the strength of the upper body’s body and supports activities such as getting up or lifting items from the ground.
- Stretch (side of the body): It strengthens the waist muscles and is very important to maintain currency and balance.
- Taking: Life often you need to take items from one point to another. Is the power of the lower grip The deaths are closely connected toPredicts the risk of early death better than blood pressure.
Some specific CDC recommended lighting strength exercises that can include active movements include weight lifting, using resistance bands, working in the garden, bodyweight exercises such as bridges or pushups and various yoga currency.
3. Exercises to help your balance
This is normal Will face the balance of balance. Good balance, however, reduces the risk of fall.
Robinson said, “To improve balance, you need to perform balance activities for the short term in the day, as compared to 10 to 15 minutes a day,” Robinson said. He recommends the following balance activities, which can usually be done safely at home.
- Stand on both feet in front of a counter. Let the counter go to see how long you can maintain your balance without understanding the counter. Repeat this activity three to five times a day until you make up to three 45 seconds. Once you get it, move on to the next exercise.
- Repeat the aforementioned balance, but close your eyes this time.
Yoga is also a common form of exercise that is known about Improve balanceAccording to Johns Hopkins Madison.
Exercises Avoid older adults
Are there specific exercises that completely avoid older adults? According to Stemeak, the answer is not usually.
“Contrary to ordinary beliefs, older adults do not need to stop a particular move,” said Stamic. “Fear of injury, they should not refrain from joining power training. Instead of focusing on limits, we must discover which movements are appropriate for each individual.”
If you have a disease, condition or injury that includes physical limits, you should always follow your doctor’s guidance. With proper guidance and modification, you can still find ways to achieve physical fitness.
Stemek says no one here fits a size and that every elderly person deserves a program that enhances power and ability, considering individual needs. “By embracing personal plans and eliminating myths, we empower old adults to live a life of active and fulfillment,” he said.
