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The practice of physical activity in old age has many benefits, such as how to relieve the pain of arthritis, strengthen muscles and joints and prevent the appearance of injuries and chronic diseases such as diabetes or high blood pressure, for example.
Walking, swimming, water aerobics and weight training are some of the most suitable exercises for the elderly. It is important that they are practiced at least 3 times a week, after the doctor's release and under the guidance of a physical education professional or a physical therapist so that the exercise is performed correctly, at the heart rate appropriate to the physical fitness of the elderly, and be injuries are prevented.
In this way, the best exercises for seniors include:
1. Walk
Walks, in addition to promoting social interaction, strengthen muscles and joints and improve heart rate. During walking, it is important to keep your back and shoulders erect and wear comfortable sneakers, with cushioning, and always keep the same pace, which should be a little accelerated, different from the pace you normally walk.
The elderly person should start with short routes and increase the distance until taking walks, from 30 to 60 minutes, about three times a week. Before and after hiking, it is very important to stretch to avoid injury. In addition, to avoid changes in blood circulation, which normally occurs when walking when the arm remains down for a long time, favoring the accumulation of blood in the hands, for example, the elderly may choose to keep their arms flexed during the walk, as if were going to run a race, for example, or walk by pressing a ball, as it favors blood circulation.
2. Bodybuilding
Weight training is also an excellent exercise option for the elderly, as it helps to strengthen and increase the resistance of the muscles, in addition to improving posture and increasing bone density, making bones stronger and preventing their wear and the chances of fracture. , which are common to happen as a person ages due to the natural process of destruction and decreased activity of the cells involved in the bone formation process.
As some weight training exercises require greater physical conditioning, it is recommended that before beginning the practice of these exercises, the elderly undergo a medical check-up, mainly to assess the capacity of the lung and heart. After the doctor's release, it is important that weight training is done under the guidance of the physical education professional so that injuries are prevented and there is no risk to the person.
3. Swimming
Swimming is one of the best exercises for the elderly because it helps to stretch and strengthen the muscles and joints of the body, without injury or without having a great impact on the joints, which is harmful at this age.
In addition, swimming helps to relieve the pain caused by arthritis, prevent bone loss and decrease the risk of diseases such as diabetes or hypertension, for example.
4. Cycling
Cycling is also a good exercise option for the elderly because it helps to strengthen the joints, especially those of the knees, ankles and hips, in addition to helping to strengthen the muscles of the legs and abdomen.
In addition, cycling also helps to lower blood pressure and relieve pain caused by arthritis. See more benefits of cycling and what precautions to take.
5. Stretches
Stretching, in addition to improving flexibility and blood circulation, also improves range of motion, favoring the performance of activities of daily living such as cleaning the house or cooking, for example.
In addition, stretching exercises help to decrease the stiffness of the joints and muscles and prevent the appearance of injuries. Check out some stretching exercises for seniors.
6. Water aerobics
In water aerobics, all the muscles of the body are exercised and the water favors the relaxation of the joints, relieving pain and developing the strength and resistance of the body. In addition, water aerobics improves heart rate and lung health. Discover the 10 health benefits of water aerobics.
7. Yoga
Yoga varies strength exercises with balance exercises, helping to improve posture, stability and flexibility of the body, in addition to helping to stretch and tone muscles and relax joints. The practice of Yoga also promotes relaxation, increasing the feeling of well-being and the willingness to perform daily activities.
8. Pilates
Pilates helps to stimulate blood circulation and increases flexibility and strength, promoting coordination of movements. In addition, it also helps to improve posture and relieve stress.