The practice of physical activities by older adults it is one of the best ways to maintain health, happiness and even extend life. Sport is not just for young people. More than anyone else, older adults should be aware that physical activity has to become a priority in their day-to-day life, in order to extend their lifespan for as long as possible..
We live on an aging planet, the result of the success of health policies, but how much does it cost to maintain the elderly socio-economically? Undoubtedly an exaggerated amount that could be reduced with policies to promote sport.
According to the World Health Organization (WHO), inactive older adults will see their health reflected as they move from a sedentary lifestyle to "a certain level" of activity. This recommendation is extended to any older person, regardless of their sex, race, ethnic origin or disability, as long as they are adapted to each of their needs..
For this age group, exercise consists of physical activities of a recreational or leisure nature, sports, trips, housework and exercises linked to daily, family and community activities. The aim is for an older adult to dedicate at least 150 minutes a week to physical practice in any of the various ways that we can find.
With this they will be able to improve their cardiorespiratory, muscular, bone health and functional functions, avoid cognitive deterioration and prevent depression or non-communicable diseases (NCDs).
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When you decide to start practicing physical exercise, it is necessary to follow some guidelines so as not to fall by the wayside. Before anything else, consult with your doctor or a sports specialist. He, carrying out health analysis, will be able to tell you what your abilities and limitations are and will define goals. The following tips are extracted from it:
Once the guidelines are established, identify a starting point and set short-term goals. Overcoming them through routine will mean success that will last over time..
Try to choose activities not only according to what the body needs, but in which you have fun, socialize and above all help you to function on a day-to-day basis..
It is important to spend about five minutes warming up and cooling down. These exercises prepare the muscles for physical activity and prevent injuries and pain or stiffness after the session.
Finally, combine physical activity with a healthy and balanced diet. One goes hand in hand and apart, failure is assured. These are some of the recommendations of the National Institute of Aging (NIA) when it comes to maintaining a healthy nutritional regimen:
According to the National Institute on Aging, we can classify the different activities according to their contribution:
- Force
- Balance
- Flexibility
- Endurance
Within each of them, we sub-classify the different exercises that we can develop to promote a healthy lifestyle.
Using light weights or elastic bands in certain exercises helps build muscle mass. There are many types of weight training as you can practice both sitting and standing. One of the most recommended is to keep the weights at shoulder height while the palms are facing forward..
Specialists recommend to begin with, perform two series of at least 10 repetitions in two or three exercises with weights or elastic bands.
With this type of exercise the muscles of the arms, shoulders and breasts are worked. However, they are very complicated to execute for most people with an advanced age, because they are very difficult to complete correctly..
To do this, exercise can be transformed in a simpler way and thereby obtain its benefits. One of these modifications is based on the fact that, in front of a standing wall, we support the palms of our hands and push against the wall by slowly bending our arms..
We hold for a moment and push back again, until the arms are straight again. To begin, we must do a series of 10 repetitions, always resting each time a.
They are based on strengthening the muscles of the legs. This is to prevent falls due to instability, one of the main problems in people of a certain age.
It is estimated that in the United States alone there are more than 300,000 hospitalizations for hip fractures, in most cases suffered by the elderly.
They are both a strength and balance training, so their benefits are very comprehensive. You should start with basic exercises that do not involve much effort until the lower body is strengthened at more advanced levels..
You can start with exercises in which the adult squats in front of a sturdy chair. Keep your knees bent no further than your toes for a few seconds.
Then return to your natural position and take a breath. It is recommended to start with two sets of 10 repetitions, increasing the level as the legs get stronger in the coming weeks..
If the person practicing it has sufficient capacity and feels confident, they can carry out the exercise without clinging to a chair or firm furniture.
You probably did not know this exercise because its practice and development is very recent. It is a kind of martial art, based on balance, with which, thanks to a cane, you can defend yourself against a possible assault or robbery. It is a very useful exercise but it requires a lot of perseverance.
The freedom of movement that can be obtained thanks to these exercises allows adults to be more active during their old age and therefore to be more independent.
Stretching quadriceps, hamstrings and calves are good exercise against muscle wasting according to the National Institute of Aging.
To stretch quadriceps without hurting ourselves, we must grab a chair with the right hand and bend the left leg backwards while taking the foot with the left hand, trying to bring the thigh closer to the calf.
You should try to keep the leg up for 30 seconds, lower it and repeat the exercise with the opposite leg..
They help to improve balance but especially flexibility. Factors such as limited mobility or pain can make it disappear with techniques such as yoga, tai chi, or Pilates.
We can also classify within this group light weight training techniques or exercises in the water.
Thanks to these techniques, postural correction and back muscles are improved, avoiding common injuries such as sprains and strains, fractured vertebrae or herniated discs..
Carrying out resistance exercises helps to improve the physical constitution, especially the cardiovascular and pulmonary, with which many problems can be avoided.
Aerobic activity is a great support for older adults to burn calories, lower cholesterol levels, lower blood pressure, avoid cardiovascular problems, maintain strong joint movement and increase energy levels.
You should start with 5-minute cardio sessions for a couple of days a week, with this we will gradually increase the heart rate. The aim is to gradually increase the series until completing 30 minutes of daily aerobic activity.
This may take some time, but they are one of the main activities to improve the quality of life of adults..
Walking at a fast pace, tennis, paddle tennis, hiking or swimming are physical activities that we can include in this field.
According to some research, walking 15 minutes a day can extend a person's lifespan by up to three extra years.
Nordic walking is a sport that was born in the Scandinavian countries, which consists of walking quickly leaning on carbon fiber poles. With them it is possible to strengthen the muscles of the pectorals, arms, shoulders and buttocks.
It is a fairly complete exercise, with resistance being its greatest contribution to the body, generating fewer impacts and crashes than running. By also having the balance of carbon sticks, its compatibility with the elderly is total.
Recreational-cultural activities are highly valued complementary activities among the medical community and older adults themselves. These provide a more joyful and educational healthy activity because it is more oriented to free time and the participation of family and friends.
Some of these activities are traditional dances and dances, popular games such as the Creole ball or petanque, recreational festivals in which they show their skills, social gatherings, children's games, excursions or visits to historical places or museums.
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