Physical activity in old age has many benefits, such as how to relieve arthritis pain, strengthen muscles and joints, and prevent the onset of chronic injuries and diseases such as diabetes or hypertension, for example.
Walking, swimming, aquagym and strength training are among the most suitable exercises for the elderly. It is important that they are performed at least 3 times a week, after the doctor’s discharge and under the guidance of a physical education professional or physical therapist so that the exercise is performed correctly, at the appropriate heart rate for the physical condition of the elderly, and injuries are avoided.
In this way, the best exercises for the elderly include
Walking, in addition to fostering social interactions, strengthens muscles and joints and improves heart rate. While walking it is important to keep your back and shoulders upright and wear comfortable, cushioned shoes and always keep up the same pace, which should be a little fast, different from the one you normally walk to.
The eldest person should start with short walks and increase the distance to walk, from 30 to 60 minutes, about three times a week. Before and after walking, it is very important to stretch to avoid injury. In addition, to avoid changes in blood circulation, which usually occur when walking when the arm stays lower for a long time, promoting, for example, the accumulation of blood in the hands, older people may choose to keep their arms bent while walking. like running, for example, or walking by pressing a balloon. , because it promotes blood circulation.
Strength training is also an excellent exercise option for the elderly, as it helps strengthen and increase muscle strength, improve posture and increase bone density, strengthening bones and preventing wear and tear. , which often occur with age due to the natural process of destruction and decreased activity of cells involved in the bone formation process.
Swimming is one of the best exercises for older people because it helps stretch and strengthen the muscles and joints of the body, without injury or having a large impact on the joints, which is harmful to this age.
Swimming also helps relieve pain caused by arthritis, prevents bone loss and reduces the risk of diseases such as diabetes or high blood pressure.
The bike is also a good exercise option for older people as it strengthens joints, especially knees, ankles and hips, as well as helping to strengthen the muscles of the legs and abdomen.
In addition, cycling also helps reduce blood pressure and relieve pain caused by arthritis. Discover other benefits of cycling and precautions to take.
Stretching, in addition to improving flexibility and blood circulation, also improves the range of motion, favoring daily life activities such as cleaning the house or cooking.
In addition, stretching exercises help reduce stiffness of joints and muscles and prevent injury. See some stretching exercises for seniors.
In aquagym all the muscles of the body are exercised and water promotes the relaxation of the joints, relieves pains and develops the strength and endurance of the body. In addition, aquagym improves heart rate and lung health. Discover the 10 health benefits of aquagym.
Yoga ranges from strength exercises to balance exercises, helping to improve body posture, stability and flexibility, as well as helping to stretch and tone muscles and relax joints. The practice of Yoga also promotes relaxation, increasing the sense of well-being and willingness to carry out daily activities.
Pilates helps stimulate blood circulation and increases flexibility and strength, promoting movement coordination. In addition, it also helps improve posture and relieve stress.