Exercise by older people is very important and brings several health benefits, such as helping to maintain or increase muscle mass, maintaining bone density, improving balance, coordination and mobility, reducing the risk of falls and helping to maintain independence in carrying out daily activities. .
However, it is always important to consult a doctor for a general assessment, in order to adapt each exercise to the medical history, such as the presence of cardiovascular or lung diseases. In addition, before and after exercise, it is important to stretch to warm the whole body and avoid injury. See some examples of stretching exercises for seniors.
- These exercises should be performed at least 3 times a week.
- Preferably under the guidance of a physically physiotherapist or professional.
- And should be interrupted if the older person begins to feel pain or discomfort during their performance:.
With your feet slightly apart from the width of your shoulders, you should extend your arms forward and slowly bend your knees, pulling your hips down and pushing your buttocks away, as if you were sitting in an imaginary chair, keeping your back always straight. . Return to the starting position and repeat 10 times.
Neste exercício, é muito importante que os joelhos nunca fiquem à frente dos pés e, por isso, deve-se empurrar o bumbum para trás o máximo possível. Caso não se consiga descer muito, deve-se descer até ao máximo possível e, aos poucos, ir descendo mais um pouco.
Sitting in a balloon or chair without arms, hold a dumbbell in each hand, fingers forward, and slowly lift weights toward your shoulders, keeping your arms and elbows close to your body, slowly returning to the starting position. Repeat 10 times.
Sitting in a balloon or chair without arms, hold a dumbbell in each hand and lift the weights until they are at shoulder level. Then slowly push the dumbbells over your head until your arms are straight but slightly bent and slowly return to the starting position. Repeat 10 times.
Lying on the floor on a small exercise mattress, bend one leg near your chest, hold your knee with your hands and hold it for 5 to 10 seconds. Then change your leg and repeat these movements 10 times.
Place one foot on a step or step and slowly lift the other leg for walking or walking. Then slowly lower your leg to the ground. Repeat 10 times for each leg.