There are many reasons why we can no longer be the same as we used to be, not exercise, and become less active as we get older. This event may be due to health problems, improper weight, pain and concerns about bone and joint damage. Or maybe you think you are not an athlete at all and physical activity is of no use to you. But as you get older, it becomes more important to have a lively and active lifestyle!
A study in Sweden has shown that physical activity is a fundamental factor in increasing life expectancy and giving you more years. Even if you are not an athlete at a young age and decide to go for it in middle age! But being active and exercising is not just about adding a few years to your life. In fact, it adds vitality and vitality to the years of your life so that you can have a more energetic and refreshed period and experience fewer illnesses and physical and mental problems.
Mobility Helps protect the heart, lose weight and control disease. Regular exercise can also be good for your mind, mood and memory.
No matter how old you are or how fit you are, you can still exercise and it is never too late to improve your health. . The following are simple and practical tips that will help you finally start exercising and strengthen your body and mind in addition to having fun and enjoying. Join us.
Benefits of exercise for the physical health of the elderly
Exercise for the Elderly can have the following benefits:
Maintain or lose weight; Because your body's fuel naturally decreases with age, having a weight It will be difficult to maintain and maintain it properly. Regular exercise can increase the body's metabolism and also increase the volume of muscle mass. These two results lead to burn more calories and fat and control your weight well.
Reduce the risk of disease and chronic diseases; , Have better blood pressure and bone density and are less prone to Alzheimer's, diabetes, obesity, heart disease, osteoporosis and some cancers.
Enhance dynamism, flexibility and balance; Exercise helps increase your strength, flexibility and body shape, and these can also improve your body's balance and coordination to prevent joint and bone problems. Strength training is also helpful in reducing the risk and symptoms of chronic diseases such as arthritis. Benefits of Exercise for the Mental Health of the Elderly In addition to the previous options, exercise has the following benefits:/p>
Increase sleep quality; The older you get, the more important it is to get enough sleep. Keeping your body active will help you fall asleep earlier at night, get a deeper sleep, and stay refreshed and energized after waking up.
Strengthen your mood and boost your self-confidence;Exercise is a great way to avoid anxiety and reduce stress. Endorphins released during exercise help reduce feelings of sadness, depression and mental health problems. Physical activity and feeling strong also give you more self-confidence and lead to a better sense of yourself and your life.
Improved brain function; Activities and hobbies such as sudoku or table games They can help keep your brain active, but their benefits are not comparable to exercise at all. Exercise boosts a variety of brain functions and helps prevent memory loss, cognitive impairment and dementia. In addition, it helps prevent many brain disorders such as Alzheimer's. Age is challenging, and increasing age always makes it harder. You may experience problems with poor physical condition, pain, or worry about injury, and you may become completely discouraged. If you have never been in sports before, you do not know where to start or if you think you are too old and disabled and can no longer be as active as you were when you were young. Aside from that, you may not "exercise at all!"
While these excuses may seem like good reasons not to exercise as you get older, there are many more reasons to get into exercise as soon as possible. go. The benefits we have discussed above are all good reasons to exercise and show how you can improve your overall health with a simple activity. You do not even need a gym or a hard sport to enjoy these benefits, and you can achieve them even by walking.
With all of this in mind, you should try to get more active from now on. Have excuses.
6 misconceptions about exercise and aging
1. Exercise is useless, we are going to grow old anyway!
Regular physical activity helps you look younger, stay fit and feel refreshed. It also reduces the risk of various diseases. In general, exercise is good for both young and old!
2. Exercise may increase the risk of weakness, disability and injury!
Regular exercise can boost your strength and endurance. For this reason, it prevents the loss of bone mass, improves the balance of the body, and in fact protects you from damage to the bones and joints.
3. It is no longer possible, we can not exercise as we used to!
But that does not mean you can no longer exercise, improve and
improve your health. The key is to set your goals according to your
tradition and do not expect too much from yourself. Also remember
that the effect of sedentary lifestyle on the physical ability of
the body is much greater than aging.
4. We are too old to exercise!
You are never too old to be active and healthy. In fact, adults who go to the gym later are more advanced than young people. If you have never exercised or have come a long way, you are unlikely to suffer from injuries caused by excessive exercise. In other words, you are less likely to have long-term injuries than those who have been young athletes. So put aside this misconception and start exercising with safety and gentle activity.
5. We Can't Exercise Due to Disability!
For example, if you have a disability and use a wheelchair, you may face many challenges and not be able to do any exercise. However, you can still lift light weights, do stretching exercises, or do proper chair exercises. You can even do yoga and tai chi while sitting and sitting on a chair. These exercises are very suitable for increasing range of motion, body coordination and strengthening muscles.
- 10 sitting exercises to increase strength and mobility of the elderly
6. We are very weak and there is pain all over our body!
Being active can help you control pain and increase strength throughout your body. Many seniors have found that regular exercise not only prevents the loss of strength and vitality caused by aging, but also strengthens them. The important thing is to work slowly and do not put too much pressure on yourself.
What to do if you do not like sports?
If you do not like sports, you are not alone! But you should know that exercising does not always mean sweating or muscle pain and fatigue. You can also get help from simple exercises and fun activities to get results and enjoy the benefits of exercise. In the first place, you should choose a sport that makes you feel good and leads you to always stick to it. In addition, you can use the following strategies to get more physical activity:
- Listen to music or audiobooks and weigh yourself at the same time.
- Shopping malls And go shopping, walk and look at the things behind the shop window.
- Play tennis and have a competitive game.
- Go to nature and take pictures.
- Make new friends in yoga classes or other sports classes.
- Walk on the treadmill and watch your favorite movie.
- Instead of sitting and talking with friends , Walk together or do stretching exercises.
- Whenever you are anxious or stressed, try to go out and run a little instead of sitting down.
- Have a roommate who gives you Motivates and forces you to try new things. Even if you do not like these new activities, at least you have spent time with your friend and are happy.
Having a balanced exercise program
Arranging a training program is not a strange and difficult task. The only thing you need to remember is to focus on the variety of movements to both strengthen the whole body and keep your schedule attractive and enjoyable. Exercises can be divided into four groups. You should prepare your exercise program by considering these types of exercises:
1. Balance Exercises
What are the types of exercises? Balance exercises help you to stand, walk or exercise better and more steadily. Yoga, tai chi, and body-focusing exercises are great for balance and body coordination.
What are they good for? Balance, coordination, body shape, and They improve the way you walk. In addition, they prevent damage to the joints and bones that result from improper body shape.
2. Aerobic exercise
What kind of exercise is it? Aerobic exercise uses large muscle groups in the body and increases your heart rate and respiration over a period of time. Walking, climbing, swimming, cycling, boating, tennis and dancing are examples of aerobic exercises.
What are they suitable for? These exercises help reduce fatigue and strengthen respiratory capacity. they do. Apart from this, they also help the body to stand up and lead you to do your daily tasks better.
3. Strength training
What kind of training is it? Strength training involves movements using weights and strengthens the muscles of the body. For example, bodybuilding exercises with the help of heavy weights can be the best option for strength exercises that increase the volume and strength of the body muscles.
What are they suitable for? They prevent muscle wasting and breakdown, build muscle, improve body balance and increase overall body strength. Strength training is essential for the elderly to maintain muscle mass and prevent age-related injuries.
What is Exercise? Flexibility Exercises challenge your joints' ability to move freely in a full range of motion. For example, stretching exercises help you move your body parts well and do not face movement restrictions. Yoga is one of the best exercises to improve body flexibility.
What are they good for? These exercises help keep your body soft and prevent dryness and cramps. they take. With the help of flexibility exercises, you can do your physical activities better and do not face movement limitations and pain when doing daily activities such as driving, walking, shoes, bathing, and so on.
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Activities for the Elderly
Walking; Walking is one of the best ways to get started. You do not need sports equipment to do this and only a suitable pair of shoes is enough. You can also do it anytime and anywhere and at no cost.
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Group Exercises for the Elderly; Exercising with others can increase your motivation and turn these activities into a pleasurable pastime. Seeing friends and spending time with them is also great for reducing stress and mental problems.
Water aerobics and other water sports; Exercising in water reduces stress and strain It affects the joints of the body. So it would be a great option for the elderly. Yoga; These exercises can strengthen the body, flexibility and balance and are suitable for anyone with any level of fitness.
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Tai Chi and Chi Kung; These sports, which include martial arts-inspired movement systems, can balance, coordinate and Increase strength.
Tips for starting exercise
Exercising and being active is one of the best decisions you can make in middle age. Of course, there are some important things to keep in mind so that you do not harm yourself:
- Before starting your exercise program, be sure to consult your doctor, especially if you have had the disease before. You should avoid activities that make your situation worse.
- If you have special circumstances, arrange your schedule accordingly. For example, diabetics should determine their exercise time according to their medication schedule and diet.
- Be aware of your body's response. Exercise should not be such that you feel pain, discomfort, injury or worse. If you experience dizziness, shortness of breath, and chest pain, and are experiencing symptoms such as cold sweats, stop exercising and tell your doctor.
- Slow down and stick to your schedule. If you have not been active for a while, do not suddenly push yourself and allow your body to adapt to the new conditions.
- By warming up before exercise, cooling down after exercise and drinking enough water, your body Be prepared and avoid injuries.
- Stick to a workout plan for at least three to four weeks to make it a new habit.
Exercise with a Healthy Diet
Diets can do just as much exercise. They have a huge impact on your energy level, mood and fitness. Many older people do not get enough protein; However, they need more protein than young people. But their diets are usually low in protein.
The elderly need protein to maintain energy and muscle mass, recover from illness and injury, and improve overall health. It is recommended that the elderly with kidney disease or diabetes consume at least 1 gram of protein per kilogram of body weight. For example, a 70-pound elderly person should consume 70 grams of protein a day.
You should try to go for a variety of protein sources and not just rely on red meat. Fish, poultry, legumes and eggs are good choices. Also, cut down on processed carbohydrates such as sweets, cakes, pizza, cookies and chips, and eat quality protein instead. Lastly, try nuts and snacks instead of nuts and chips; Greek yogurt instead of sweet desserts; And use chicken breasts and beans instead of pizza. It will be easy. But there are ways to stay motivated and meet these challenges:
Focus on small, short-term goals; for example, at the beginning of this Think that you want to feel more refreshed with exercise and reduce your stress. Don't think about losing more weight or longevity in the first place.
Reward yourself; Save yourself, set a reward for yourself. For example, do your favorite activity, watch a movie, have a fun hot shower. To achieve these rewards you will strive to do your training session well and regularly.
Keep track of your progress; Write and record your daily activities or use Exercise software not only helps you stay organized, but also reminds you of your accomplishments and progress to keep you energized.
Get help from others; Exercise with a friend or family member, you can have a lot of fun and encourage each other to be more motivated.
If your usual routine is disrupted!
If you travel Went:
- Many hotels have a gym. You can also bring some exercise equipment such as a stretcher or hiking boots with you to keep your body active.
- You can also visit the sights of the city on foot.
- When your spouse is asleep, exercise with the help of sports videos on the Internet.
- Ask a friend or family member Come to your house for a while so you can go out and walk.
Move to another area or city:
- Clubs, parks and Find sports clubs around you and go there.
- Now is your chance to try new things. See what catches your eye in your new situation.
You've got sick and been busy for a few weeks:
- Wait until you feel better, .
. . !
. .. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .