Exercise Tips for SeniorDo you think there will be people who are diligent in exercising from a young age to an elderly person? The answer is unlikely… the meaning of exercise is not just playing sports or going to the gym. Rather, it means using more force to keep the body moving, strong muscles and heart. This is similar to the way of life of farmers or people in the olden days who had to work in farming. Farming by yourself Use a shovel to dig the ground. Working like this is like going to the gym if you look carefully. Will see that the old people worked without holidays Will stop only when he cannot do it The average age of 70-80 years, they are strong both outside and inside. As for the present day I rarely think of the advantages of working in this way. And considered it to be hard work, tired and hard Therefore, parents and relatives are not allowed to do so, so the elderly do not have any physical activity. As a result, joints and organs are damaged. Including eating too much food and not doing activities that help burn energy. Became the cause of obesity High cholesterol High blood pressure, degeneration and loneliness also lead to loneliness as well. Normally, the human body will mature at the age of 25-30 years after that, without taking care of both internal and external organs will deteriorate faster than normal. On the other hand, if we exercise various organs Still work as well as before Observed by people who exercise regularly have a bright face. Active gestures animated Upon examination, he found that the internal organs were working efficiently.
Many benefits from exerciseThis is the reason Why is exercise necessary for the elderly or in retirement age? Let's take a look at the benefits of it.
1. Help the circulatory system, lungs, heart work better.
2. Increase immunity. Reduce the risk of disease. And rehabilitate chronic illnesses such as heart disease, high blood pressure, diabetes High cholesterol, osteoporosis, deterioration of joints, obesity and slowing down of aging.
3. Make your balance better Walking fluently because the muscles are stronger
4. Helps relieve stress. Reduce depression Improving mental health
5. Helps the digestive system work better.
5 techniques to know before exercisingFor exercise in the elderly it is important to increase the performance of the muscles, joints and tendons with the following techniques.
1. For exercise beginners, choose an exercise with little or no impact. As for those who exercise regularly Practice normally
2. Exercises that cause the heart to work and cause moderate fatigue should be chosen, called endurance training. Which is very important for the elderly Because it improves blood circulation and breathing
We recommend walking, swimming (walking in the water) and cycling for 15-30 minutes. For the novice, it may take 5 minutes, then add the next time depending on the individual's fitness and heart rate should not exceed 100 bpm.
3. Exercise should be chosen that enhances the performance of internal organs. Yoga is recommended, which requires deep and long breathing exercises to help exercise the lungs and heart, while twisting helps the system function. Excretion, gut massage, kidney and other internal organs massage
4. Choose exercises that optimize the performance of muscles, tendons and joints. Which helps to make movement more fluent, recommend tai chi, yoga, swimming and specific exercises such as Lifting weights according to the power (Must consult a professional before training)
5. You should exercise your mind. Suggested meditation By focusing on different parts of the body Meditation can help treat cancer as well. This is because stress and free radical stimulate the development of cancer. Which meditation helps reduce stress And inhaling a large amount of oxygen into the body Will help make your health stronger Can cure cancer
As for those with personal disease We have the following advice.
1. Patients with high blood pressure and heart disease should not exercise until very tired. Or need to control the pulse rate at a reasonable level Especially exercising that takes a long time
2. Patients with arthritis or disorders related to various joints such as knee and ankle should not exercise with impact. And should not walk or run on common ground It is recommended to walk in the water and perform various exercises. This exercise is recommended by your doctor or an exercise professional to help restore function.
Safety precautionsThe precautions for exercise for the elderly are as follows.
1. Should not exercise for competition. But in order to enjoy or relax better
2. You should not hold your breath while exercising. Because it causes an immediate increase in blood pressure Or causing the blood to flow to the brain muscles in time
3. Do not stop exercising immediately, slow down gradually for at least 5-10 minutes then stop.
4. You should exercise slowly. Try to start with a little time and then add more time the next time.
5. If abnormal symptoms occur during exercise such as dizziness, unable to control movement, chest pain, shortness of breath, the heaviness must be reduced. Or stop exercising immediately
Further advice is toIf you do not yet have a background to exercise and are unsure Exercise should be performed in a place where there is a professional who can provide advice. In order to take care of us closely Or have family members join in for exercise It is believed that in addition to the elderly will have exercised Also exercised encouragement
From the beginning that Doing daily activities Hobby Working by occupation Is considered to be another form of exercise Which must be done continuously for at least 30 minutes a day and help burn energy at least 150 kcal per day.
How nice would it be if everyone in the family had to exercise together, maybe just on Saturday or Sunday? Regarded as building relationships in the family Can fill happiness Create satisfaction Especially with the elderly quite a lot
Origin:
joker
