Exercise for the Elderly

Exercise for the Elderly: As you get older, people are increasingly limiting body movements. In fact, inactivity makes them more at risk of developing various chronic diseases.

The older you are, the more important the role of the sport will be. Most elderly people spend time not doing activities that are too heavy, such as sitting or lying down. As a result, they often experience health problems, ranging from back pain to feeling tired. Conversely, staying active in old age makes you healthier, more productive, and happier.
Exercise for the Elderly
Exercise for the Elderly

Benefits of Exercise for the Elderly
It's never too late to make lifestyle changes. If you have not applied a healthy lifestyle at a younger age, you can still make a big difference by changing your lifestyle in old age.

Many scientific studies have found that active movement allows one to avoid various mild to severe illnesses. Among others:
  • Joint disease or arthritis. Running in the morning can strengthen your knees and joints. If you have arthritis or joint disorders, walking or light activities can reduce the pain
  • Heart disease, stroke, type 2 diabetes, and several types of cancer. Active moves can facilitate blood circulation and body metabolism, thus preventing the risks that cause diseases related to aging.
  • Alzheimer's and dementia. Exercise or active movement every day helps the formation of brain cells and facilitates blood flow to the brain. Body movements keep the mind sharp and reduce the risk of memory problems.
  • Mental disorders. Just walking leisurely every day can prevent a decline in mental function that generally accompanies aging and can refer to depression.

Keep Moving Active
Active movement does not always mean having to exercise like soccer, tennis or badminton. This physical activity can be in the form of playing with grandchildren, maintaining a home garden, swimming, cycling or relaxing in the afternoon. The basic step is to ensure that you are not too long in a sitting or lying position, such as watching TV on the couch or reading a book.

Furthermore, exercise is one way to maximize the benefits of active movement in the body. Target to do moderate intensity exercise, at least 150 minutes every week. One way to achieve this is to exercise 5 times per week, at least 30 minutes every day.

Examples of sports that can be done by the elderly include:
  • On foot. Choose an up and down line that will increase your intensity and effort. This activity burns calories, strengthens the heart, and facilitates your blood vessel system.
  • Cycling is a sport that strengthens the lower body and improves heart performance. Note the saddle and bicycle grip settings to avoid pelvic injury.
  • Moving your body while accompanied by music together with a partner or friend can give you entertainment as well as fitness.
  • Swimming is a sport that involves the activity of almost all body muscles. Breathing exercises during swimming are also beneficial for strengthening the heart.
  • Pilates can help increase muscle strength and improve posture. It is recommended that body exercise be carried out under the guidance of an instructor.
  • Doing yoga regularly can help you control your emotions, increase your flexibility, strength and balance.
  • Tai chi. This art of bodily origin from ancient China does not aim to improve fitness. Its slow and controlled movements help increase flexibility, balance and body strength.
  • Having sex In old age, children have moved away from home so you can be more free to do activities with your partner, including sexual intercourse. At this age, you also have more flexibility in managing your time than when you were younger.
  • Balance training. Elderly people who experience falls can experience serious injuries as the bones are not as strong as they used to be. Practicing balance can reduce these risks. Exercises can be done, among others, by standing on one leg or walking tiptoe. Bodybuilding like tai chi can also help train balance.

But keep in mind that not all elderly people can do all types of sports. Certain sports exacerbate the risk of certain diseases such as heart disease or rheumatism. Always consult the exercise you will do with your doctor.

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