- How to start a physical activity for the elderly
- Physical activity for hypertensive elderly
- Physical activity for obese elderly
- Why the elderly should practice Tai chi chuan
Physical activity for the elderly helps to strengthen the muscles, helping to walk better, preventing diseases such as osteoporosis, depression and diabetes.
The benefits of physical activity also include:
- Prevents and helps fight diseases such as hypertension, strokes, varicose veins, obesity, diabetes, osteoporosis, cancer, anxiety, depression, heart and lung problems; Improves muscle strength, decreasing the risk of falls and facilitates the movements of arms, legs and trunk; Reduces medication consumption because it improves the feeling of well-being, reduces pain; Increases appetite; Improves general physical conditioning; Decreases social isolation because it increases closeness to other people; Increases self-esteem, confidence and acceptance the image that the elderly person has of himself, bringing more general well-being.
Physical activity for the elderly should be done regularly, as part of their day-to-day activities, but always under the prescription of the geriatrician and guided by a properly qualified physiotherapist. See 5 exercises for seniors to do at home.
Stretching muscles and joints is also very suitable for doing at home, improving blood circulation, mobility and physical and emotional well-being. Let us separate here in this video some examples that you can do at home, gently and slowly, as long as it does not cause pain:
How to start a physical activity for the elderly
Generally, at an early stage, low-impact activities such as walking, ballroom dancing and water aerobics are recommended, always avoiding the risk of injury to the muscles and overload of the joints.
Before beginning any type of physical activity, the elderly should be guided by a physical educator or physiotherapist to define an individualized exercise program, as shown below:
- Warm-up period: 10 minutes through light walks, up and down stairs, swimming, cycling or even everyday activities such as household chores, gardening and dancing; Breathing exercises: must be carried out throughout the program, between one exercise and another; Stretches: improve the movements of the arms, legs and torso; Exercises to improve balance and coordination: walking on your fingertips and heels, walking forward, backward and sideways, overcoming obstacles on the floor; Train agility and walk faster; Exercises to improve muscle strength: use of dumbbells and shin guards; Relaxation: period of calm and rest.
It is important to highlight that all physical activity must be adapted to the elderly and should preferably be carried out in groups or pairs, so that it is more motivating, thus avoiding the abandonment of the activity.
Physical activity for hypertensive elderly
Physical activity for hypertensive elderly people helps to improve circulation, increases the body's blood volume and improves overall fitness.
Activities such as hiking and water aerobics are indicated, always under the guidance of a cardiologist and accompanied by a Physical Activity Professional, in order to control any changes in blood pressure values.
Physical activity for obese elderly
Physical activity for obese elderly people will bring numerous benefits such as reducing weight and the amount of fats, increasing muscles and improving stamina. See also what the elderly should eat to lose weight.
In elderly people with difficulties due to pain in the muscles and joints, walking and exercises in the water can be indicated at an early stage. As elderly people with few limitations, activities at the gym, such as aerobics, weight training, cycling or even running on the treadmill, can be recommended.
Why the elderly should practice Tai chi chuan
Thai Chi Chuan is also indicated for the elderly because it helps to strengthen the muscular system, work the body balance and improve the cognitive part of the brain, due to the concentration that is required during classes.
In addition, it helps prevent falls in the elderly, avoiding its complications, such as fractures and how classes are held in groups, helps to combat loneliness, being useful to prevent depression common in this age group.
There is no contraindication for this practice. Only individuals who have heart disease should consider the situation with their doctors before starting classes.
To avoid injury, see also:
