They say that as we get older we should rest, but the truth is that as we get older we need to stay active more than ever!
There is a popular thought that, when you get old, you need to rest as much as possible and you don’t have to make any effort, since you are now old and can no longer exercise. However, this is not the case. Just like a person at any stage of life, older adults need to be physically active to keep their bodies healthy. Plus, exercising while you’re in your senior period also brings many benefits to your mental health. Knowing this, we have prepared this article for you to understand what are the best physical activities for seniors. Here you will also be able to discover the importance of doing exercises while you are in old age, which ones are the most suitable and what care is needed before doing them. Continue reading the article!
Is it important for the elderly to practice physical activity?
As you have seen, it is very important that people over the age of 60, legally the period in which someone is already considered elderly, maintain a routine of physical activity. Having a habit of exercising brings positive consequences both physically and psychologically. Just because someone is getting older doesn’t mean they become incapable of engaging in physical activities. In fact, the senior period is the prime time for anyone to stick to an exercise routine. Maintaining this habit at this point in life is very important, as it is when we are most likely to experience changes in our bodies. Among these are a slowdown in metabolism and a certain propensity for injury. In this sense, it is very important that the elderly have the habit of doing physical activity to prevent or prevent the aggravation of certain diseases. Furthermore, following a good diet coupled with this exercise routine can also strengthen an elderly person’s immune system, further increasing their physical vigor. The habit of doing physical activity still contributes to the independence of the elderly. Since he, through the exercises, will strengthen his musculature and his locomotion, making it possible to spend more years without the need for help for simple activities, such as walking or going to the bathroom. Plus, maintaining a routine of physical activities still helps prevent anxiety and depression. Also contributing to this factor is the fact that exercise helps control someone’s anxiety, as well as getting out of the house and socializing with people who are not part of a family circle.
What are the benefits of an older person having a routine with physical activity?
As I said before, having an exercise routine has many benefits. Find out what they are below!
Improves the functioning of the heart and lungs
As we age, it is natural for our hearts to weaken and our lungs to become heavy. This means that we have less energy to carry out any activity, even everyday ones, such as going to the bathroom, cooking and washing the dishes. However, with a routine of physical activity from the onset of old age, both the heart and lungs can improve their capabilities. This makes older people less prone to heart disease and easier to breathe.
Strengthens muscles and reduces the risk of falls
It is natural as we enter old age our muscles weaken. However, with frequent physical activity it is possible for an older person to strengthen their muscles, aiding their ability to perform some tasks with little supervision. Also, with more strengthened muscles, the risk of an older person suffering a fall decreases. And it is important to prevent this from happening as falls are one of the main factors in serious accidents in older people.
Strengthen bones
Another spontaneous process that occurs as we age is that our bones weaken. This is a major concern for the elderly, as any bump or fall can have serious consequences. With frequent physical exercises it is possible to strengthen the bones. This prevents them from breaking or dislocating easily. It can also make accidents, such as falls, less harmful.
Prevents depression and anxiety
Many people spend a lot of time at home when they reach their third age. While it is possible to engage in activities or hobbies, the most recommended thing is to get into the habit of a physical routine. Exercising helps in the fight against depression and anxiety, as it helps in the production of endorphins, the hormone responsible for controlling stress and anxiety. Furthermore, carrying out these activities outside the home is highly recommended, as it allows you to have a moment free from the routine.
Prevents degenerative diseases
The habit of exercising also helps prevent degenerative diseases, such as Alzheimer’s and Parkinson’s, as exercise maintains and stimulates the brain to be alert. Even in those cases where the disease is already more advanced, the exercise routine will help keep the disease worse for longer. This causes older adults to spend less time without suffering more severe symptoms.
Check the fat level
Having an adequate level of fat is always important since we are children, but when we get to the elderly it is important that it is even more controlled, given that in this period the diseases are more serious. The practice of physical activity, together with a good diet, helps to control the level of body fat.
What are the best physical activities after 60?
Now that you understand the importance and all the benefits that physical activity brings to older people, we present some exercises they can do.
water activities
Water activities, such as swimming and water aerobics, help build muscle strength. Furthermore, these exercises are still beneficial for the respiratory and cardiovascular systems, even allowing for the recovery of some diseases.
Bodybuilding
Under the supervision of a professional, weight training can help an older person strengthen muscles and increase bone mass. In addition to this, only two workouts a week, on non-consecutive days, are enough to obtain these benefits.
Dance
Dance also contributes to the development of muscles, but still allows for an improvement in body balance and motor coordination, helping to prevent falls. Furthermore, dance provides positive emotional states through meeting new people, places and gestures.
pilates
Through pilates, seniors can achieve posture alignment and muscle strength. In addition, it is also possible to reduce joint pressure, prevent diseases such as hypertension and diabetes, and control obesity.
Walk
Walking helps prevent heart attacks and problems, and also controls blood pressure and cholesterol levels. Additionally, it can strengthen muscles and bones, as well as develop balance and motor coordination.
What precautions are needed before starting an active routine?
So far you have understood the importance, benefits and what physical activities the elderly should do. However, there are some precautions to starting this exercise routine. See some of them below.
Medical and professional follow-up
Before starting any physical activity routine, it is important that the elderly see a health professional for a general check-up. With this, he will be able to understand what, exactly, he needs to improve his health. Furthermore, it is necessary that the elderly always carry out physical activity under the supervision of a professional in the field. The presence of an expert will make him carry out the exercises in the safest way possible.
have a proper diet
Some things never change, having a healthy diet is one of them. During the routine of physical activities, it is important for older adults to have adequate nutrition to accompany them. The fact that a healthy diet will intensify your exercise routine, making all the benefits of the activities even better.
Respect your limit
During the physical activity routine, it is important to understand the amount of exercise that the older person can do and to stick to it. If this limit is not respected, it is possible that, instead of bringing positive results, the activities may lead to harmful consequences for health. In this article, you learned how important it is for seniors to maintain an exercise routine. It will be instrumental in keeping your health up to date and preventing various problems!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
