Contents:
- Medical Video: Treadmill Walking Tips for Pelvic Floor Safe Gym Exercise
- Sports guide treadmill for the elderly
- 1. Choose a sturdy tool
- 2. Pay attention to the type of shoes and clothes used
- 3. Start at very low speed
- 4. Remove the handle slowly
- 5. Increase speed slowly
- 6. Reduce again if you are tired
Medical Video: Treadmill Walking Tips for Pelvic Floor Safe Gym Exercise
Elderly people who are used to doing brisk walking are good at using treadmill or not, it turns out to be longer, according to research published in the Journal of the American Medical Association (JAMA). The study also stated that the higher the speed of walking the elderly when doing the exercise, the higher the life expectancy. Indeed there are many benefits to this sport for the elderly. However, it still needs to be considered if the elderly want to do a treadmill.
Sports guide treadmill for the elderly
Before doing sports activities with treadmill, You need to make sure the following things are like:
1. Choose a sturdy tool
Sports equipment, especially for the elderly, needs to be considered properly. Therefore, before you let your parents or yourself use treadmill, make sure the device is strong, sturdy, and not shaky when used.
Especially if the body weight of the elderly is large enough to make sure treadmill this is strong enough to support it. Usually, this should be considered if you have treadmill home alone.
The reason is, treadmill in a fitness center usually already use a tool with good quality and has its own safety standards.
2. Pay attention to the type of shoes and clothes used
To do sports treadmill, You need to use athletic shoes specifically, so that your feet remain comfortable during exercise. But most importantly, use the most comfortable shoes in your opinion.
In addition, it is important to use clothes that are loose and absorb sweat. Make sure the pants that are used are not too long to keep them from getting caught or trampled on by your own feet that can make you hurt.
3. Start at very low speed
If the elderly want to do sports treadmill,preferably start at a very low speed. You also have to be careful when going up to the tool and start turning it on for the first time.
Put a very low speed before later gradually increasing speed. Try to stand with upright posture and focus eyes forwards.
Relax your shoulders so you can take a deep breath. Then, bend your arms 90 degrees and let them swing naturally opposite your steps. You can also hold on to the handle on the machine if it's still difficult to balance yourself.
4. Remove the handle slowly
If you are in a healthy state and do not use a walker when doing sports treadmill try to slowly let go of the handle.
Holding the handrails during exercise can cause poor walking postures. This can also lead to pain due to wrong posture.
The important thing to note is also to make sure that your walking speed is not too fast which can endanger yourself when you have to let go of your hand from the handle.
5. Increase speed slowly
Increasing speed slowly can help train the heart, lungs, and send more blood to the brain and all other parts of your body.
Increase speed gradually after about five minutes staying at the initial speed. Maintain the increased speed for at least 10 minutes.
In addition, you need to pay attention to the pulse target that needs to be achieved in the elderly. It's better not to be fast for each exercise treadmill.
American Heart Association recommending an increase in pulse rate during exercise is 50 to 85 percent of the maximum pulse that should be achieved. Usually in older people over the age of 65 the target pulse rate that should be achieved is 78 to 132 times per minute.
6. Reduce again if you are tired
If in the middle of the road you are out of breath or a little tired, then reduce the speed until you feel more stable. Reduce the speed to cool for two to three minutes before increasing it again.
Keep in mind that treadmill have a machine that will keep moving unless you stop it yourself. Therefore, do not stop running until the engine stops completely because you can fall.
Elderly people aged 65 years should ideally do cardiovascular exercise for 30 minutes per day for five days per week. Besides sports treadmillYou can also do strength training for two to three days each week.
