Exercise in the Third Age
Exercise is an important part of almost everyone's daily health. This also applies to older adults. Experts say that older people should strive to be as active as possible. If you are an adult, exercising can help you live a longer and healthier life.
There are many benefits to exercising when you are a senior, including:
- It improves your strength. This helps you stay independent.
- It improves your balance. This prevents falls.
- It gives you more energy.
- It prevents or delays diseases such as heart disease, diabetes or osteoporosis.
- It can improve your mood and cope with depression.
- Can improve cognitive function (how your brain works)
- It is safe for most adults over 65 to exercise. Even patients suffering from chronic diseases can exercise safely. These include heart disease, high blood pressure, diabetes and arthritis.
In fact, many of these conditions improve with exercise. If you are not sure if the exercise is safe for you or if you are inactive, ask your doctor.
Way to improve well-being
There are 4 types of exercise. It is important to include all 4 types in your exercise routine.
Durability - Increases breathing and heart rate. It improves heart, lung and circulatory health. It produces energy. Includes:
- climbing stairs / hills
Strength - makes your muscles stronger. Includes:
- Using resistance band.
- Doing body weight exercises (push-ups, sit-ups).
Balance - helps prevent falls. Includes:
- Walking heel-to-toe.
- Balance on one leg
- Tai chi or yoga.
Flexibility - stretches your muscles, keeps you thinner and easier to move. Includes:
How often should I practice?
Seniors 65 and older should receive at least 2.5 hours of moderate aerobic exercise (such as walking fast) each week. This ranges from about 30 minutes to most days of the week. Or you should take 1 hour and 15 minutes of intense exercise (such as jogging) each week. You should also do strength training at least 2 days a week. You can work in balance and flexibility every day.
In addition, you need to incorporate physical activity into your daily routine. Examples of more activity in your day include:
- Taking the stairs instead of the elevator.
- Parking away from your destination.
- Walking or cycling areas instead of driving.
- Walking your dog.
- Working in the yard.
- Doing light exercises while watching TV.
- Do I need to warm up before or after exercise?
Warm up for 5 minutes before exercising. Slow walking and then stretching are good warm-up activities. You should also relax with more stretching for 5 minutes when you are finished exercising.
Check with your doctor if you are over 50 and you are not used to exercising before starting an exercise routine. Other reasons to consult your doctor before starting an exercise program include:
- Dizziness or shortness of breath.
- Chest pain or pressure.
- Blood clots.
- An infection.
- The wounds that will not heal.
- Any swelling of the joints.
- Recent intervention.
- A hernia.
Wear loose, comfortable clothing and flexible shoes. Your shoes should have good arch support as well as a raised and cushioned heel to absorb shock Make sure the shoes are made for the type of physical activity that you will use them for. Shoes are specially designed for walking, running, tennis or dancing, for example.
If you are not already active, start slowly. Start with exercises that you are already comfortable doing. Starting slowly makes it less likely that you will be injured. Starting slowly also helps to avoid pain.
Exercise is only good for you if you feel good. Wait for exercise until you feel better if you have a cold, flu or other illness. If you miss the exercise for more than 2 weeks, make sure you start late
Things to consider
If your muscles or joints are sore the day after exercise, you may have done too much. Next time, exercise at a lower intensity. If pain or discomfort persists, talk to your doctor. Talk to your doctor if you have any of the following symptoms during exercise:
- Chest pain or pressure.
- Breathing difficulty or excessive breathing.
- Mild headache or dizziness.
- Difficulty in balance.
- Motion sickness.
What will you learn
Increase Phisical Activity to 5 hours / week
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Name : Lena Kapatou
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