3 Anti -aging exercises you must do to remain young and strong

Our bodies are naturally losing muscle mass with our age. However, while the aging process is one of the facts of life, it loses power and Mobility It should not be. Your life did not end just because you were old. More importantly, it is to maintain the strength and ability of the movement you enjoy now, so that you can get well.

Stay active It is one of the strongest ways to stay independent and feel happy with the passage of years. The right mixture of movement, comfort and nutrition can help you stay strong, flexible and ready for anything life.

Practicing He plays a big role in what you feel and do over time. Physical fitness experts shared the most important exercises that you must do to support strength, balance and energy with your age so that you can continue to do the things you love, in your way.

Is exercise safe for the elderly?

One of the common misconceptions among the elderly is that Practicing Important and should be avoided. This is not true and works against the desire of the elderly to achieve the ideal health and preserve it. Physical fitness is the key to healthy aging, even for children Brain fitness.

The unfortunate truth is that Aging increases the risk of many diseasesAccording to the World Health Organization. Regular physical activity helps reduce risks Of the same cases, such as type 2 diabetes, heart disease, cancer and dementia.

Physical activity is safe for the elderly when doing it properly and is necessary for a healthy life. The benefits of exercising among the elderly of the population are strong support by the American centers to combat and prevent diseases, physical therapists and personal trainers around the world.

Kevin RobinsonParticipate, a physiotherapist and professor of orthopedics and action science, some general guidelines for safe exercise for the elderly:

• Focus on activities with simple effect, such as water exercises during lying down Fixed bicycles and elliptical.
• Join Silver Snakers programsWhich is often presented in local health clubs. It is usually covered with insurance and is specially designed for the elderly. One of the benefits of these programs is that you can also make friendships, which will help you attend constantly.
• Focus on certain muscle groups such as the brigades (rear), the muscles of the quadruple thighs (thighs), the head of the head, and the abdominal muscles, and know your limits.
• Make Stretch Balance exercises are part of the regular exercise program.

The best anti -aging exercises for the elderly

The best exercises for you will depend on factors like your current Fitness The level and medical conditions that require a limited or average approach. It is not too late for that Start a good exercise program.

The CDC Center recommends the next weekly physical activity for adults aged 65 years and over:

• At least 150 minutes per week of moderate air activities, such as brisk walking, or 75 minutes of strong activity, such as Jar.
• At least two days of strengthening exercises, such as weight lifting.
• Balance improvement activities, such as one -foot balance.

Here are some examples of the form that the exercise routine can see for for the elderly.

1. Moderate heart diseases

Disease Control Center Determines moderate air activityAlso known as heart disease, from 5 or 6 on one scale (sitting still) to 10 (hard work). Some activities that are light Cardio exercises for someone may be moderate Cardio exercises for someone else.

Walking is a common form of moderate heart exercises, and is especially popular among the elderly. “Walking can be a great activity,” said Robinson. “But many people with arthritis cannot withstand walking for long distances. Because the average ground reaction that passes through the knee is 1.2 to 1.5 times of a person’s body weight. So what appears to be a simple effect activity can be too much.”

Robinson recommends exercising for patients with arthritis in the legs or feet. “This reduces the forces to which the knee is exposed by 50% to 75% compared to walking on the ground,” he said.

Other forms of moderate heart disease include FootOr perform tasks or do specific work (such as collecting foliage), and some types of that Yoga,, Ride And oval use.

2. Light strength exercises

Irene SteimakPersonal coach and group exercise coach says that job movements are the basis for maintaining independence, reducing the risk of infection and improving the quality of your life in general. Irene recommends integration Power exercises That covers the basic functional movements:

• Sapage (sitting and standing): squatting exercises vital for regular daily life and contributes to improving movement and stability.
• Hasan (bending down): necessary for tasks such as capturing things, hinger exercises strengthen the lower back and enhance flexibility.
• Payment (body weight or objects): Payment enhances the strength of the upper body and supports activities such as the rise of the ground or the lifting of things.
• Plasing (toward the body): This leads to strengthening back muscles, which is necessary to maintain position and balance.
• Pregnancy: Life often requires you to carry things from one point to another. Low fist strength is It is closely related to deathsPredicting the risk of premature death is better than blood pressure.

Some of the light strength exercises recommended by the diseases control centers that can include functional movements that include weightlifting and use Resistance gangsWorking in the garden, Body weight exercises Such as clouds or pressure and different yoga situations.

3. Exercises that help your balance

It is common to The elderly have balance problems. But a good balance reduces the risk of falling.

“To improve balance, you need to perform balance activities for short periods of time throughout the day, instead of 10 to 15 minutes once a day,” said Robinson. It recommends the following balance activities, which can be safely done at home:

• Stand on both feet in front of the meter. Leave the meter to see how long you can maintain your balance without holding the meter. Repeat this activity from three to five times throughout the day until it reaches three periods of 45 seconds, each. Once this is achieved, go to the next exercise.
• Repeat the balance exercise above, but this time I close your eyes.

Yoga is also a common form of known exercises Improving balanceAccording to Johns Hopkins Midisen.

Exercises that the elderly should avoid

Are there specific exercises that the elderly should completely avoid? According to Stimak, the answer is generally no.

“Contrary to common beliefs, the elderly does not need to be ashamed of any specific movements,” Steimak said. “The fear of infection should not prevent them from exercising strengths. Instead of focusing on restrictions, we must explore the appropriate movements for each individual.”

If you have a disease, condition, or injury involving physical restrictions, you should always follow your doctor’s instructions. With appropriate guidance and amendments, you can still find ways to achieve fitness.

Steima says that there is no single approach that suits everyone and that every elderly person deserves a dedicated program that enhances strength and ability, taking into account individual needs. She said: “By adopting personal plans and exposing myths, we enable the elderly to live an active and satisfactory life.”