Reaching old age does not mean that you should switch to a life of absolute rest and do without physical activity. On the contrary, as long as it is possible, people can engage in physical activity, but always in moderation.
There are several low-impact exercises you can choose from, such as yoga, tai chi, swimming, among others, which are good options. Practicing them regularly is good for both mind and body.
Next we will share some exercises for seniors. Don’t miss them!
Important exercises for seniors
The World Health Organization (WHO) recommends exercise for people over the age of 65. According to their spec sheet, physical activity in this age group should consist of recreational or leisure activities, especially those that can be practiced in groups. Additionally, the activities should help effectively improve heart, respiratory, and muscle function.
WHO also recommends:
- do between 30 and 40 minutes of activity moderate aerobic physique.
- In the case of elderly people with mobility problems, the moderate exercise 3 days a week. This, in order to improve balance, muscle strength and flexibility.
- Similarly, if physical activity cannot be done, WHO proposes that time be kept for leisure. Because of this, They offer board games, such as cards or ludo.
A study conducted on elderly people by the School of Nursing of the University of São Paulo he proved it physical activity optimizes the life of the elderly, not only for the physical conditions, but above all because it makes them return or maintain their social activities.
These are the mainstay of emotional well-being for those in this stage. The better the relationship of the elderly with people of the same age, the better your appreciation of quality of life and physical, emotional, and spiritual balance.
In this sense there are a series of specific activities which limit the risk of injury and which are suitable for this age group.
1. Aerobic exercises
Some aerobic exercises are low impact and are recommended for older adults.
- Aqua aerobics.
- Go cycling (stationary or for a walk).
- Walking or jogging (on a gym or outdoor machine).
- Aerobic gymnastics (intended for the elderly).
Also, many of these exercises can be done in a group.something that will make them more fun and beneficial for mental health.
2. Yoga or tai chi
Yoga or tai chi are appropriate activities for older adults because they can be adapted to their needs and generally do not involve great physical effort.
He yoga It is a highly recommended discipline.as it is a combination of stretching, mindful breathing, and meditation that helps gain flexibility and calmness.
On the other hand, tai chi is a martial art that also includes some meditation. This practice It is highly recommended because it increases strength and agility. Also, it’s good to work on balance.
It has already been mentioned water aerobics, but there is an activity with less impact: swimming. It is also suitable for the elderly it is therapeutic and relaxing.
Swimming is a type of sport that moves all the muscles in the body.. Thus, the synchronization works and the body is toned. Also, the risk of injury is very low, so it is highly recommended.
Swimming relaxes and is ideal for fighting sadness and depression. Contact with water and body movements, promote physical and mental well-being.
Benefits of exercise in the elderly
Three organizations came together to make this study published in 2017. Here it is exposed that aging is a complex process which it is best understood when viewed from a perspective that spans the entire life course.
The main benefits of exercise in the elderly would be as follows:
- Greater longevity.
- Better musculoskeletal health.
- Lower risk of cognitive decline.
- Reducing the risk of heart disease, high blood pressure, stroke, type 2 diabetes, etc.
- Significant improvement in overall fitness and mental health.
In short, the benefits of exercise will, for the most part, be positive in the medium to long term. Obviously it will depend on some other factors, such as food, attitudes and those that are related to specific ones, such as those who may have diabetes, high blood pressure, etc.
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