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The role of exercise in the elderly
- Exercise and anti-aging
- Self-massage body
- Stretching exercises
- Exercise for the shoulder girdle
- Balance training
- Strength exercises
- The vertical lifting dumbbells
After 50-60 years the human body gradually begins to lose youth and vitality, why it becomes weaker and more vulnerable to various diseases. But to slow down the aging process possible if you stick to a healthy diet and regularly perform simple exercises. What types of loads will be most relevant?
Exercise and anti-aging
It would seem that with age a person needs more to stay safe and not bother with excessive activity. Otherwise you can damage already weakened by the time the body and aggravate chronic diseases. But with the right approach, physical exercise can bring seniors a lot of benefits and slow aging. Therefore, most doctors suggest not to forget about the daily charging even after 60 years.
According to the world health organization, lack of activity often leads to premature death and disability. In fact, one of the reasons for early mortality in modern society is lack of exercise. Therefore, daily exercise can prolong life.
Daily exercise helps to maintain mobility of the body. It is rightly said that the movement — life. This is especially true in the elderly, when the aging makes the body weak. People due to lack of load quickly becomes accustomed to immobility, and functions of the body gradually deteriorate.
Some strength exercises can reduce the development of bone fractures and osteoporosis — problems which often face the elderly. Regular physical activity reduces risks of heart attack and diabetes. Performing cardio or endurance increases blood flow in the body, resulting in an overall improvement of health.
Another advantage of regular exercise for people in the age — improve balance, which helps prevent accidental drop, which often lead to dangerous fractures. After 60 years, the departments of the brain responsible for sense of balance, can work less, and to maintain health required constant training.
For strengthening the upper back self-massage. To do this, lie down on your left side and bend at the knees right leg. Place your left hand on your shoulder and start massaging it, reaching the spine and below the shoulder blades (as far as flexibility will allow). Repeat about 3 minutes and then lie on your right side, bending your left leg and do massage with your right hand.
To massage the lower back need to sit in Turkish, to have both hands behind your lower back, squeeze your fingers into fists. A little pressure on the body to his fists from the coccyx to the waist and down. Then you should be on the back and beneath the waist pressed against each other fists. Legs bent at the knees and connecting the foot. Slowly and carefully the need to rotate the body in different directions to feel the massage action of the Cams on the lower back.
At the end of the complex, it is useful to perform a self-massage of the head. For this first you need fingertips gently knock on both sides of the head, from the rear portion thereof and ending with the crown and temple area. After, on the same scheme, with your fingertips massage your scalp with gentle, circular movements, slightly pressing on the skin. Complete the massage still in the temple area. Repeat for 3-5 minutes.
Before any charging will be helpful stretch. It increases flexibility, it increases the freedom of movements of the body, relaxes tense muscles, eases physical exercise. But before it is necessary to warm up a bit to walk, jump or jog to warm up muscles and prevent injury.
Exercise for the shoulder girdle
- Sitting on a chair, place feet on the floor.
- Extend hands in front of him, holding them at shoulder height the top of the palms.
- Relax your shoulders and gently pulled forward, first one and then the other hand.
- Hold the position for 10-30 seconds.
- Then slowly relax.
- Repeat three to five times.
Stretching of the hips
- To get up close with a table, wall or chair.
- Lift one leg, bent at the knee.
- Supporting the body with one hand, and the second to cover the foot of the raised leg and press it to the buttocks.
- It is important to feel the thigh muscles stretch.
- Hold this pose for 10 to 30 seconds, then do the same with the other leg.
- To do this three to five times.
It allows not only to control and support the function of the brain responsible for body balance and strengthen leg muscles, to prevent falls and fractures, to walk more safely. The simplest form of exercise — stand on one leg.
- To avoid falling it is necessary next to him to put the chair and, if necessary, keep one hand behind his back.
- First you need to lift one leg and try to balance on it for about a minute and then longer.
- Then a leg to change.
- To complicate the task, you can, closing her eyes.
Exercise for the heels
It is better to run barefoot or in socks. Need to go over the same line, setting the toes of one foot the heel of the other. The feet should move smoothly from heel to toe. It is advisable not to look down and make at least 20 steps.
They give strength to the muscles and tone the whole body, and also reduce the metabolic risks of diabetes and help maintain weight. In the elderly to engage in power exercises should take special care not to get injured.
The vertical lifting dumbbells
It will strengthen the hands and increase the mobility of the shoulder girdle. To do this:
- Stand straight, feet shoulder width apart.
- Slightly bend your knees.
- Take in each hand dumbbell so that your palms facing inwards.
- Alternately and slowly raise the arms until the chin level.
- Repeat ten times.
Performing squats increases flexibility and strength in the hips and quads. This improves balance and makes it easy to stand up from a sitting position. To start is to practice the half squat and use the back of a chair for support. Then, when the leg muscles get stronger, you can try deep squats. Do it slowly. Squatting, you need to stay for a while before you get up in the original position to feel the muscle tension. It is advisable to squat at least 10 times, and then the number can be increased up to 20-30.
To choose the optimal load and the appropriate exercises for each individual age and physical condition, it is better to talk to your doctor and a professional trainer.
Uses photographs Shutterstock