Our bodies begin to deteriorate as they age and deteriorate more and more at an age. Therefore, maintaining good health and hygiene from the beginning reduces the likelihood of disease or health problems that often arise. As you get older, Exercise is an essential part of the health of the elderly as well, as it is.
- Helps the blood circulation system work better to feed body organs. Prevention of heart disease, low blood pressure, improved immunity, and prevent diseases such as diabetes, obesity, Osteoarthritis.
- Helps in weight control. Stability and movement.
- Improved excretion system.
- Reduce stress.
There are four types of exercises in the elderly:
- Balance Training
- Increase blood circulation, Increased cardiovascular function (aerobics training)
- Stretching Joints prevent joints from getting stuck.
- Increased muscle function and the joints such as anti-resistance exercises.
The exercise of the elderly helps to slow down the degeneration of the system in the body. It also improves muscle strength. Control the function of the system in the body to be balanced.
Sometimes it also helps the elderly to socialize such as from outdoor fitness. Therefore, it is a direct positive for the state of mind. The benefits of exercise are summarised below.
Benefits of exercise in the elderly
- Helps slow down aging.
- Helps the circulatory system work well.
- Strong and long-lasting muscles.
- Improved elastic muscles and joints.
- The functioning of various organs is better coordinated.
- Help with the balance of the body.
- Increased immunity
- Improved excretion.
- Helps reduce body weight.
- Helps reduce stress.
- Make good sleep.
Proper exercise for the elderly.
Before exercising, the elderly should explore their physical condition well. If you have a medical condition, see a doctor discuss appropriate exercise. Some diseases can relapse when exercising. For example, high blood pressure may increase when exercising. Therefore, the pressure must be controlled to a normal level, so that it is suitable for exercise. In addition, the elderly should exercise in a simple posture to prevent harm.
- A check-up should be carried out before exercise.
- Avoid excessive or stiff exercise moves. In some cases, the pressure can be higher. Especially the way you hold your breath.
- Avoid collision exercises competition, because it can be dangerous.
In every exercise, the elderly should evaluate their suitability and ability first. Because some people have diseases such as diabetes, heart disease, consult your doctor about what type of exercise you should do. Starting exercise in the first place should be a light exercise, warming the body for about 5-10 minutes. Exercise for 15-20 minutes and finish with 5-10 minutes of cool down every time.
In every exercise, do not hold your breath or breathe strongly. Long inhalation should be taken to help the body’s breathing system. Proper physical activity of the elderly depends on the physical condition of the person.
Examples of exercises include:
- Walking, when exercising, the elderly should walk fast. So that the heart beats more and the arms should be gently swayed. To exercise other muscle parts. If you can’t walk fast, you can’t increase your time and choose a shoe that fits in size.
- Chinese Boxing Dance, it is similar to yoga in terms of meditation. Focus on the slow movement of every part of the body, suitable for those who do not have ankle problems.
- Yoga is a combination of breathing exercises, getting oxygen into the body, and also meditation.
- Exercise in various poses or sports If you are not sure, consult your doctor to see which sports or exercise is suitable for the elderly to get the most benefit from it.