These three exercises that challenge age may be just a new power

Aging is a fact in life, but the loss of strength and movement should not be. Although your body changes naturally over time, this does not mean that you are heading to hardness, weakness, or a slower speed. Your life is not only over because you added another candle to your cake.

In fact, staying is active one of the strongest ways to stay independent and feel satisfied with the passage of years. The correct mixture of movement, comfort and nutrition can help you stay strong, flexible and ready for any life that throws your way – whether it is chasing grandchildren or traveling or just reaching your day with energy to spare them.

The exercise plays a big role in your feeling and works over time. It is not only about staying in the shape. It comes to staying capable. For this reason we talked to fitness experts to highlight the best exercises that support strength, balance and energy as you get old so that you can continue to do the things you love, on your way.

Is the exercise safe for older adults?

The common concept between the elderly population is that Practicing Important and should be avoided. This is not true and works against the desire of the elderly to achieve optimal health and preserve them. Fitness is the key to healthy aging, even Fitness brain.

Frank fact 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 older adults when doing it properly and is necessary for a healthy life. The benefits of exercise between the elderly population are strongly supported by the United States Centers to control and prevent diseases, natural therapists and personal trainers all over the world.

Kevin RobinsonA physical therapist and professor of orthopedics and action science participated in some general guidelines for the safe exercise of the elderly:

• Focus on minimal effect activities, such as water exercise, Recumbent Fixed bikes and Ellipse.
• Join Silversnakers programsAnd that are 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 some muscle groups such as allentine (vaginal), thigh muscles (thighs), biceps and abdomen, and knowing your limits.
• Make Expansion And balance exercises part of the regular exercise program.

The best anti -aging exercises for the elderly

The best training for you depends on factors such as your current Fitness The medical level and conditions that require a limited or modified approach. It is not too late Start a good exercise program.

The Center for Disease Control recommends the next weekly physical activity for adults between the ages of 65 years and over:

• 150 minutes a week is a minimum of moderate air activity, such as brisk walking, or 75 minutes of strong activity, such as Jar.
• Two days a week as a minimum of reinforcement exercises, such as weight lifting.
• Balance improvement activities, such as one -foot budget.

Here are some examples of what the exercise routine can seem to be for the older adults.

1. Moderate heart

Disease Control Center Determines moderate air activityAlso known as Cardio, as 5 or 6 on one scale (sitting still) to 10 (hard work). Some light heart activities of one person may be a moderate heart to another.

Walking is a common form of a moderate heart, especially popular with the elderly. “Walking can be a great activity,” said Robinson. “But many people with arthritis cannot withstand walking for distances. Because the average strength of the ground reaction passes through the knee ranging from 1.2 to 1.5 times the body weight. So what appears to be a very little activity can be too much.”

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

Other moderate heart shapes include FootRun the missions or do specific work (such as tensioning leaves), and some types Yogaand Ride And oval use.

2. Light power exercises

Erine MotivalPersonal coach and group exercise coach says that job movements are the basis for maintaining independence, which reduces the risk of infection and enhances 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 contributing to improving movement and stability.
• The key (bending down): necessary for tasks such as capturing objects, and articulated exercises enhance the lower back and enhance elasticity.
• Payment (body weight or objects): Payment enhances the strength of the upper body and supports activities such as waking up from the ground or lifting.
• Places (towards the body): This strengthens the back muscles, which is very important to maintain the position and balance.
• Download: Life often requires to carry things from one point to another. Decrease Concerned closely related to deathsThe risks of early death are better than blood pressure.

Some specific light force exercises include that can include weightlifting functional movements, using weights, using Resistance rangesWork in a garden, Body weight exercises Such as withdrawals or payment operations and various yoga positions.

3. Exercises to help your balance

From common to The elderly have balance problems. Good balance, however, reduces the risk of falling.

“To improve balance, you need to perform balance activities for short periods of time throughout the day, unlike 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 find out the time you can keep your balance without accommodating the meter. Repeat this activity three to five times throughout the day until you build up to three periods of 45 seconds. Once this is achieved, go to the next exercise.
• Repeat the practice of the above, but this time closing your eyes.

Yoga is also a common form of well -known exercise Improving balanceAccording to Johns Hopkins medicine.

Exercise the elderly must avoid adults

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

“Contrary to common beliefs, the elderly is not needed to be ashamed of any specific movements,” said Stimac. “Fear of infection should not be deterred from engaging in force training. Instead of focusing on restrictions, we must explore the appropriate movements for each individual.”

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

Stimac says there is no approach to everyone and that every elderly person deserves a designed program that enhances strength and ability to consider individual needs. She said: “By adopting personal plans and exposing myths, we enable the oldest adults to lead active souls and loyalty.”