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Most people remain physically active in their youth. But staying physically active in old age is difficult for them. Focusing on exercise, nutrition, fitness is just as important for them as a young person. Let’s find out why exercise is necessary for the elderly. What exercise is necessary for the elderly, the best exercise for the elderly?
Why Exercise (Benefits of Exercise)
According to Harvard Health, maintaining a healthy heart rate and muscle tone is a challenge for the body as we age. Exercise not only keeps the heart rate and muscles healthy, but also improves physical and mental health. Physical activity also helps maintain healthy blood pressure.
Exercise reduces inflammation. Improves blood sugar levels. Strengthens bones and helps to overcome depression. In addition, a regular exercise program can improve life. Better quality sleep can be found. May reduce the risk of cancer. It is also associated with longevity.
How Much Exercise Should People Over 60 Do?
Many people are hesitant to exercise because they are not familiar with the benefits of exercise and fitness. It is effective and safe. It has no side effects. The good news is that any movement is better than sitting. So there is nothing wrong with starting small and working over a long period of time. A Harvard Health study suggests that the goal for people over 60 should be at least 150 minutes of moderate exercise per week.
If the person cannot start at this level, increase the exercise gradually. There are many other forms of exercise and fitness for adults. If there is no joint pain, they can be physically active during the day by climbing stairs, doing odd jobs, playing with their grandchildren.
When to consult a doctor
Research from Harvard Health shows that when it comes to exercise and fitness for seniors, most people start without consulting a doctor. If you have a serious health condition, such as diabetes, high blood pressure, heart or lung disease, osteoporosis, or a neurological disorder, be sure to check with your doctor first. People with movement problems such as poor balance or arthritis should see a doctor.
What is the best exercise (best exercise for seniors)
Exercise can be of many types. Aerobic exercise is good for heart health. However, most aerobic exercises require you to move your entire body. The main focus is on the heart and lungs. Aerobic exercise is often called cardio.
It prevents and benefits the cardiovascular system. Activities such as walking, swimming, dancing, and cycling, if done with sufficient intensity, can cause shortness of breath. For this the heart has to work harder. Aerobic exercise burns fat. Improve your mood. reduce inflammation. They reduce blood sugar.
Regular exercise is essential for muscle health and balance.
Resistance or resistance training should be done two to three times a week. Squats, lunges, push-ups and exercises performed on resistance machines also help maintain muscle mass and strength. It also helps prevent falls, keep bones strong, lower blood sugar levels and improve balance.
A combination of isometric and isotonic exercises should be performed. Isometric exercises, such as squats and leg raises, are performed without movement. These maintain strength and improve endurance. Isotonic exercises require weight to be moved through a range of motion. Bicep curls, bench presses, and sit-ups are all forms of isotonic exercise.
Stretching exercises maintain proper posture
Stretching exercises keep muscles and tendons flexible. It maintains its condition. It improves mobility. Especially as you get older, stretching can be done daily. Doing balance exercises helps with dizziness, vision, muscles and joints. These can help prevent falls and free movement.
how much exercise
The duration of the exercise depends on factors such as the current level of fitness, strength, flexibility or balance. At least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week is recommended. A natural way to break up 150 minutes might be 30 minutes of exercise five times a week.
Or do two 15-minute sessions a day. Any schedule can be adjusted to fit your lifestyle.
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