Physical activity in the elderly is very important: only moving can you stay in good shape. This is not about high physical exertion, but walking, specially designed gymnastics for the elderly should be in the arsenal of every person who has overstepped his sixty-year anniversary, but did not put a cross on his life.
What you will find in this article:
About the benefits of walking
Under walking means moderate activity that does not cause discomfort and pain. If possible, it is worthwhile to replace movement by public transport for short distances by walking at a measured pace.
Age should not be the reason for refusing to walk, to go shopping, to visit public places, to meet friends.
Walking has a comprehensive effect on the body:
- activates the muscular and ligamentous apparatus;
- increased blood circulation and blood supply to organs and systems;
- the metabolism is accelerated, decomposition products are more effectively removed;
- immunity increases;
- gas exchange increases, tissues are supplied with oxygen, energy processes are launched;
- working capacity, vital activity, mood increases, the state of health improves.
Walking involves the work of many muscle groups, relieves spasms and excessive tension, which favorably affects the health and condition of the musculoskeletal system.
The result of systematic moderate physical exertion will be:
- recovery and strengthening of the heart and blood vessels. Walking causes blood to move faster, cholesterol levels and the risk of atherosclerosis are reduced;
- improvement of state of health, nervous and mental stress, chronic fatigue disappears;
- activation of acupuncture points on the feet, and, as a result, improvement of the processes of digestion and bile secretion, relief of bowel movements and cleansing of the body.
Gymnastics for the elderly
Complex number 1 - warm up
Exercises of the complex are recommended for warm-up, they can be performed both after waking up and during the day. No need to over-exert, everyone is free to choose the intensity of physical activity. It should bring pleasure and a little fatigue, and not pain and discomfort.
Gymnastics allows you to stimulate not only physical but also mental health, to maintain thought processes and memory at the usual level.
Moreover, the exercises of the complex are recommended for people who have suffered a stroke during the recovery period.
- Sit on a bed or chair, stretch your legs. Pull the crown over, hold them in this position for 5-10 seconds, then relax. Pull the toes away from you, similarly linger, relax your feet.
- Raise alternately the right and left hands above the head (10 times); then, raise the legs above the floor (to the possible height), alternately, 10 times.
- "Bridge" - emphasis on the palm and feet, bend the body, linger for a few seconds. Exercise is recommended to do on the bed, so as not to hurt yourself in case of a fall.
Breathing during exercise should be smooth, deep.
Complex number 2 - the main
- To stretch the muscles of the neck, you need to lower your head and rotate it from side to side. Muscles should not be tense, breathing - even.
- Keep your head level, carry out bends to the shoulders, trying to reach the shoulder as far as possible with your cheek.
- Rotation of the head clockwise and counterclockwise (4 times).
- Starting position - hands on shoulders, elbows bent. Circular rotation elbows back and forth.
- Bend the arms in the elbows (palms pointing up), the rotational movement of the hands back and forth.
- Tilts forward - backward, are performed while inhaling, at the time of tilting the arms are moved apart. When tilting back, you need to bend your back as much as possible.
- Starting position - heels together, toes - to the sides, hands - at the waist. Perform shallow squats (semi-squats) on 4 counts. Knees during the exercise, divorced to the side.
- Perform deep squats, simultaneously making rotational movements with his hands.
Exercises for women
- Starting position - sitting, legs apart. While inhaling, perform an incline to the right foot, trying to reach the foot, then take a starting position and repeat the inclination to the other foot.
- Starting position - legs together, stretched forward. While inhaling, stretch the tips of the fingers to the toes, then take the initial position and repeat again.
- Starting position: the right leg is straight, stretched forward, the left leg is bent, the fingers are pressed into the thigh of the right leg. While inhaling, reach for the toes of the right foot, exhale, change the position of the legs, repeat.
- Starting position - sitting, knees bent. On the inhale, try to put the bent knees on the floor, tilting them to the right, and at the same time head to the left (and vice versa).
- Starting position - sitting, knees bent. To stretch the right leg upwards, then to incline, trying not to bend, to the left, again - upwards and to lower. Repeat with your left foot.
Healthy knees: exercises from Tatiana Lisitskaya.
We offer you a mini-workout to stabilize the knee joint and strengthen the muscles that surround it. It will help get rid of knee pain, avoid injuries or rehabilitate after them.
Your knees are one of the most fragile parts of our body. If you are experiencing pain in the knee joints, for example, when going upstairs, it's time to strengthen your knees with exercise.
Half finger lifts
Place your legs slightly wider than your pelvis, bend your knees slightly, place your palms on your hips, tilt the body slightly forward. Stand on your toes at a quiet pace and then lower your heels.
Control the position of the knees: they should be exactly above the feet. Perform 2-3 series of 8-10 times.
Lunges to the sides
Stand up straight, place your palms on your hips. Bending your knees, lunge to the right. Then, without straightening your knees, lunge to the left and transfer your body weight to your left leg. Make sure that the knee of the supporting leg is held exactly above the foot. Perform 2-3 series of 4-6 times in each direction.
Stretching the quadriceps and the front of the thigh
Bend the leg back, raising the heel to the buttocks, grab the foot with your hand. Try to keep your knees together. Feel the muscles stretching the front of the thigh. Concentrate on the ankle of the supporting leg in order to better maintain balance. If you find it difficult to keep balance, hold on to the back of the chair. Hold the pose for 8-10 seconds, then change legs. Perform 2-3 approaches.
Bend your leg forward, raising your knee to your chest, and grip the lower leg with your hands. Make sure the hip joints are in one line, keep your torso straight. Hold the pose for 8-10 seconds, then change legs. Perform 2-3 approaches.
Stand up straight and raise your hand up. When bending at the hip joints, bend forward to the parallel with the floor and lift the leg back to the parallel with the floor. Look down; try to keep your body, arm, and leg in line.
Concentrate on the ankle of the supporting leg in order to better maintain balance. You can hold the back of a chair, from time to time releasing support. Hold for as long as you can. Then make a minute pause and repeat with the other leg.
If you are confidently standing in the “swallow”, perform the “swallow” in a semi-squat: slightly bend the knee of the supporting leg.
Lift the legs with a dumbbell
You will need a chair, a dumbbell (or a bottle of water) and a belt. Attach one end of the strap to the dumbbell, and the other, after 20-30 cm, on the ankle. Place the chair next to the mat, lay on your back, lift your legs and put your legs on the seat, throwing a dumbbell behind it. While exhaling, unbend your leg with a dumbbell in the knee joint, while inhaling, bend again, but do not touch the chair. Repeat at a quiet pace for 8-10 times on each leg.
This mini-workout takes no more than 15 minutes. Do it three or four times a week. I wish you success!
One of the options for preventive gymnastics is presented in the video, you can optionally select suitable exercises and form your own complex:
The rate of exercise and their intensity are selected individually, depending on the physical condition. Both need to be increased gradually, to reduce the load in case of fatigue or poor health, but, if possible, engage in regular activities.