How should the elderly exercise?

How should the elderly exercise?

Proper exercise can have a positive effect on the health of people of all ages. Especially the elderly who exercise regularly will help to have good health Reduces the risk of stroke or ischemic heart disease. It also strengthens your muscles, tendons, and bones, helps fight osteoporosis, and reduces the risk of falls or other accidents.

In addition to helping to build a healthy body. But exercise has other benefits as well, with the elderly who exercise regularly There will be other benefits to the body such as:

Brain activity
Scientists found neurons responsible for thinking, remembering, and body movement has increased after just a few days of continuous exercise. It was also found that the elderly who were physically fit had the highest test scores in both memories, coordination Including planning. In addition, studies have shown that older people 65 and older who exercise three or more walks a week have a 3 or less per week risk of dementia than those who exercise up to 35 percent.

It is researched in older adults 55 and older, about 14 percent of males and about 18 percent of females, with depression. It was found that exercise may improve symptoms of depression and it may be just as effective as antidepressant medication or psychotherapy. But there are currently insufficient experimental studies to confirm the benefits of exercise for the elderly in this older group. However, exercise can help older people get fresh air. It also affects the heart rate, pumping blood, and awakening brain cells. This will help people exercise a better mood.

Appropriate exercise for the elderly
Get at least 30 minutes of moderate exercise every day. Both aerobic exercise, exercises to enhance balance, exercises to improve flexibility, and exercise to strengthen muscles, It will help the elderly to have a better quality of life. By the elderly who want to exercise or those who care closely, want the elderly in their family to exercise. You can seek further advice from your doctor or specialist to help the elderly to exercise properly, correctly, and safely.

Aerobic exercise
It is not very intense and continuous exercise. By relying on energy from oxygen in the body. This type of exercise can be divided into two levels as follows:

It is an aerobic exercise that lasts five days a week, 30 minutes a day, to increase the normal rate of breathing and heart rate, such as brisk walking, dancing, walking the dog, gardening, house cleaning, home decorations, playing games, or engaging in activities with children, including carrying or moving items weighing less than 20 kg, etc.

The intensity level
It is aerobic exercise spent three days a week, 20 minutes a day, leading to a significant increase in your breathing and heart rate. Such as speed biking, running, hiking, mountaineering, aerobics, swimming, sporting events such as soccer, volleyball, or basketball, tilling or digging heavily Including carrying or moving items weighing more than 20 kilograms, etc.

Exercises to improve flexibility
It is an exercise that allows the bones, joints to move fully, relax the muscles, reduce the risk of injury, improves the appearance of the body Increase blood flow Improved stability, and use muscles in movement. Flexibility is essential to carrying out everyday activities. The elderly should exercise at least 10 minutes a day, two days a week to stretch their muscles and organs as follows.

  • Neck gently press the head so that the chin is as close to the chest as possible. Then, turn your head back to its normal position and tilt your head in one direction little by little and hold for 10-30 seconds. When finished, tilt it to the other side, repeating 3 rounds, which can be done in both sitting and standing.
  • Shoulders and upper arms, Use your right hand to hold the tip of the towel raised above your head. By leaving the end of the fabric on the back, Then use your left hand around your back and grasp the other end of the towel and slowly pull it down until you feel the tension. Do alternately on both sides equally.
  • Chest, spread out on both arms and open hands to the front. Then pull your arms back until you feel the tension in your chest and arms. As for those who cannot do such a pose to stand behind a wall and spread your arms. Then take one step forward and keep your arms close to the wall instead.
  • Waist or lower back, Lie down on the ground, bend your right knee up with the sole of your foot on the floor, then slowly twist your body sideways and hold it for a while. Repeat until you complete both hands and switch to the left knee.
  • Hips, lie flat on the floor. Straighten both legs, then bring the right foot across the left knee. With the right knee open to the side, slowly press the weight on the right knee until it feels tight. Then switch in the same position with the other leg.
  • Thighs, lying on one side Bend your knees with your feet on the bottom. Then use the arms to pull the toes until they feel tight. By doing alternately until the end of both sides for those who do not pull their own feet You can use a towel or ankle belt and pull it instead.
  • Achilles tendon lying flat on the floor, extend one leg to the side. Then use that hand to pull the thigh area up as perpendicular to the body as possible. With the hips and the other leg close to the ground, then switch to complete both sides.
  • Ankles, Sitting on a chair, lift one foot off the floor, Then press the heel down and stretch the toes forward. Alternate with twisting the ankle sideways. Hold this position for 30 seconds until you complete both sides.

Exercises to enhance balance
It is an exercise to reduce the risk of falls. Which the elderly can exercise by themselves Or there may be someone to support the side to prevent accidents. The elderly should exercise to enhance balance by various postures daily for good health as follows:

  • Brushing teeth posture, standing facing the table, Raise your right foot slightly. Then use your right hand to brush your left teeth for 30 seconds and then switch with the left foot up and use the left hand to do the right brushing motion for 30 seconds as well.
  • Clock Posture, Stand up straight with both feet close to each other. Hands attached to the body and do not tense the shoulder blades, feel like a wooden board Then lean forward a little and rocking the upper body in a circular shape for 1 minute.
  • Knee lifting posture, Standing upright at the side of a table or chair. May be held by one hand on the table or chair. Then raise your knees as high as you can for 1 minute and switch to complete both sides.
  • Tilt neck posture, Starting from one corner of the room. Move forward slowly while tilting your neck to the right as much as you can, to the other corner of the room. Then walk back slowly while tilting your neck to the left.
  • Sit back, start by sitting on a chair without armrests. Using the right hand on the left shoulder The left-hand rests on the right shoulder. Then stand up with your head upright and not leaning forward.
  • Tiptoes posture, start from standing straight, then slowly tiptoe and walk with the toes. Then switch to walk with heels This position may also require someone to support you on your side. To prevent accidents with the elderly.

Exercises to strengthen muscles
It is a small amount of movement that can strengthen your muscles. The muscles of the arms, legs, back, abdomen, hips, chest, and shoulders. Such as carrying things up and downstairs, getting up or sitting on a chair, This includes lifting dumbbells starting from a small weight of 10-15 times per round or exercising without equipment but relying on their weight, for example, the elderly may practice the following exercises:

  • Wall pushing starts from facing the wall. Keep your toes about 30-45 centimeters away, lean on the wall and lean forward slightly, then gently bend your elbows sideways. Keep your body closer to the wall until the tip of your nose touches the wall, and slowly extend your arm so your elbow is straight back. Repeat 10 times.
  • Tree cutting posture, sitting on a chair, keep your feet and knees in line with your shoulders, arms straight. Use your hands to support the ball on the side of your right knee. Then stood up and raise the ball diagonally over the head With the upper body slightly turned to the left. Then move the ball back to its original position, like a tree cut and sit down on a chair, repeat 10 times and alternate with the other side.
  • Dog posture, leaning on the floor with hands and knees. Keep your arms at the same level as your shoulders and keep the spine erect, Does not bend or tilt to one side Then raise your right arm forward and stretch your left leg back. Keep your torso parallel to the ground to reduce neck injuries and return to the starting position count 1 time, repeat 10 times, and do the switch with the other side.
  • Plank posture, Lying face down on the floor Keep the body and legs straight. Keep your arms up with your forearms and toes pushing against the ground. Contracting your abdomen, breathe normally and stay in this position for 30 seconds, then rest for 1 minute and gradually increase the time in 10 seconds.
  • Dead Bug posture, Moves start from lying on your back. Raising arms to the ceiling Bend your knees at a 90-degree angle to the floor, keeping your back close to the ground and slightly flank the pelvis, So that there is no gap between the floor and the body Then stretch your left leg down. The heel is about 10 cm off the floor and the right arm is extended over the head with the palm up. Return to starting position, count 1 time, repeat 10 times, and alternate with the other side.

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