|Changes in the body and its functional systems show rapid declines starting at age 60. Officially elderly is someone after the age of 65.
The elderly are people who, like everyone else, need exercise to remain functional and at least be able to take care of themselves. Let's motivate them to exercise, so that their daily life improves.
The goal, for the best results, is to exercise 3-5 times a week for at least 30 minutes at a time. The duration depends on the physical condition they already have. Physical activity improves cardiorespiratory function, endurance and strength, while at the same time it has a positive effect on the mental mood and social life of individuals.
In more detail we can see forms of exercise separately, suggest and choose what they like and suit them.
Many seniors prefer low-intensity exercise. The safest and gentlest form of exercise is water aerobics, either in a group program or individually. Walking also helps improve heart health and blood circulation. Finally, cycling (stationary or not) is a means of increasing heart rate and breathing.
Sarcopenia is a great threat to the Third Age. Initially the muscle tissue relaxes and then we have a loss of this with the final consequence being a reduction in muscle function. The more the age increases, the more pronounced the presence of muscle weakness.
Muscle strengthening plays an important role in the prevention of sarcopenia. Systematic exercise through mild resistance achieves the maintenance and building of muscle. Light weights, rubber bands and body weight are the tools for an adequate exercise routine. After all, the important thing is for them to get up from the bed, the chair, to be able to dress themselves and in general to take care of themselves.
Two more important issues are the lack of balance and the reduction of joint range of motion. Both of them are dangerous old age. They cause difficulties in everyday life and pain in functional movements.
There are a large number of balance exercises that can help the stability of our loved ones. Avoiding a fall, after all, is the most important goal of such an exercise program.
Stretching is the part of exercise that maintains the flexibility of muscles and ligaments. Maintaining flexibility and flexibility has significant benefits for self-care (eg, putting on a blouse) and independence.
Let's motivate them. Let's tempt them. The grandfather who sits on the TV, the grandmother who knits. Let's get them up from the comfort of the sofa for a walk in the "world". We love them, don't let them get bogged down in I can't and it hurts.