Question this week: Some people advise me to exercise more but I'm worried that there will be some bad effects because I'm already 73 this year. Should I limit movement to be more secure?
Contrary to what people often think about training in the elderly, recent scientific works have demonstrated the harmful effects of decreased mobility in the elderly and convinced that they should exercise more. than.
Therefore, older people should exercise regularly to avoid body slackness and help the function to function properly. Moderation training is essential for a person of any age and in any health condition.
If the elderly want to start a new exercise program, they should pay close attention to advice from their doctor and preview the list of exercises to suit their age and health.
There are four important types of exercises, including: muscle training, balance training, stretching and endurance exercise.
Muscle training helps the grandparents lose weight because it helps tone muscles and boosts metabolism in the body.
Balancing exercises help to avoid tripping and losing self-control. Every year in the United States there are up to 300,000 cases of health deterioration of elderly people hospitalized and most of them are caused by stumbling.
Stretchy exercises help older people move more comfortably and help regulate heart rate and breathing.
Here are 10 tips for a safe training program:
1.) Do not hold your breath when performing muscle exercises as this may affect blood pressure.
2.) When lifting weights, remember to move slowly and gently. You should exhale every time you lift or push and stop when you take a break.
3.) Avoid sudden, hasty movements.
4.) Avoid letting the limb joints become too tight.
5.) After regular muscle exercises there will be a feeling of aching and a little tired but careful attention should be paid if there is joint pain or pain due to muscle pulling.
6.) Must start before doing stretching exercises.
7.) Stretching exercises will never cause a common pain and especially not causing joint pain.
8.) Do not perform the exercises too quickly and abruptly, but slowly and steadily.
9.) Use safety equipment such as wearing helmets when riding a bicycle to avoid injury.
10.) Should still talk normally when doing stretching exercises.
Testing progress during exercise will help encourage more practice. Therefore, before you practice, check to assess how much your health is and check the level of the facility every month.
With endurance exercises, check exactly how far you can go in 6 minutes. At the light practice level, the elderly can go up the stairs, go quickly but still have to ensure safety, time to see how much time is spent. Or you can see how much weight you gain and how many times it is at a heavier workout. And in balancing exercise, try balancing on one leg without relying on anything. Try to stand as long as possible and stop the timer, then try the same with the other leg. Remember that there must be someone standing nearby in case you lose your balance.
The most basic thing is that older people need to see the benefits of the training process.