Contents:
- Medical Video: Weight Training Workout Tips for Seniors 70+
- Benefits of elderly gymnastics
- Elderly gymnastics as a therapy
- Pay attention to this when doing gymnastics for the elderly
- Other sports for the elderly
- Tips for managing exercise time for the elderly
Medical Video: Weight Training Workout Tips for Seniors 70+
According to researchers from the British Journal of Sports Medicine in 2014, the elderly, or elderly, who were active in moving and exercising proved to be healthier and have a lower risk of chronic diseases. In addition, older people who are active in moving also suffer from cognitive, physical and mental impairments, which are also relatively good compared to those who rarely exercise. Elderly gymnastics can be one way for older people to move their bodies. What are the benefits of elderly gymnastics?
Benefits of elderly gymnastics
Elderly gymnastics is one of the physical exercises that can burn calories and train the heart muscle. Although the name is elderly gymnastics, this one sport turns out to be suitable for any age and any level of fitness.
Generally, these exercises have slower movements and speeds compared to aerobic exercise in general. The benefits of elderly gymnastics include increasing the heart to be able to pump oxygen through the blood throughout the body more optimally. At least, doing this exercise for 30 minutes a day, you have done one of the exercises that can support your health condition. Plus, doing it regularly 5 days a week will be able to increase the energy of the elderly.
In addition to the various benefits that have been mentioned, this exercise can also reduce the risk of high blood pressure, heart disease, and diabetes and the most important ones can improve the mood of the elderly. Yes, exercise is known to help release happy hormones, one of which is the hormone dopamine. The American Council on Exercise also shows that elderly gymnastics can help improve parents' memory.
It's not just music that is accompanied by music, according to Livestrong, there are many types of elderly gymnastics programs that are available and equally useful for improving physical fitness of parents. The types of elderly gymnastics can be chosen based on their preferences, there are aerobics, salsa gymnastics, gymnastics jazz, and even there are aerobics on the bench for the elderly who cannot stand long.
But before starting the gymnastics class, it's good for the elderly to try first the types of gymnastics. After that, then the elderly can decide which type of gymnastics is suitable for their physical and preferences. If you feel uncomfortable taking classes with many participants, the elderly can also use gymnastics DVDs and do it themselves at home.
Elderly gymnastics as a therapy
Gymnastics can also be an effective physical therapy for seniors. Music that is accompanied by music can improve walking ability and balance of the elderly, according to the Science Daily Journal published in April 2010.
Because it can improve balance, this one exercise has also been used in various hospitals. In addition, elderly gymnastics can also increase stamina and walking speed which are the main risk factors for elderly people being hospitalized due to falls..
Pay attention to this when doing gymnastics for the elderly
When exercising, make sure the elderly must be in a comfortable condition and their health is in good condition. Always check your heart rate before starting exercise. Generally, the elderly heart rate ranges from 60-100 times per minute. Even better if you talk to your doctor and instructor before starting exercise so they can determine the best type and duration that can be done.
Other sports for the elderly
Besides gymnastics, there are several other sports that can be done by the elderly. Options that can be considered are types of exercise that can increase strength, balance, and flexibility, because basically those three things have started to be difficult for a body that has reached its old age.
Ideally, exercise for the elderly consists of cardio, exercise to train body balance and muscle endurance training. To have more shadow, let's see some sports recommendations that you can follow the following.
Cardio exercise
- Jogging
- Cycling
- Swim
- Playing tennis
Muscle endurance training
- Push-ups
- Pull-up
- Lift dumbell or barbell
Exercise for flexibility, speed, and body balance
On foot
Walking is the most popular mild cardio exercise. Walking can easily increase the work of the heart and burn calories by increasing the speed of walking or walking on a rising surface.
Yoga
Yoga can improve fitness and overall health. This exercise allows you to do certain postures and practice breathing. Yoga also helps train the body's strength, balance and flexibility and is useful in improving mood.
Taichi
Taichi is a sport originating from China. This one sport is believed to improve mental and physical health through a series of slow and regular movements. Although it does not improve the function of the respiratory tract or burn large amounts of calories, this exercise can increase body strength and balance.
Tips for managing exercise time for the elderly
When managing your exercise time for the elderly, you should divide it into 5 days a week. For heavy physical activity, do it at least 3 times a week. For its duration, make sure that each exercise schedule is carried out for at least 10 minutes and a maximum of 30 minutes.
When you are familiar with these minimum standards, the elderly can increase their intensity and duration to 300 minutes a week. Do it gradually and share it in five days (or not according to the ability of the elderly) so as not to burden them.
Elderly people can also combine moderate and severe physical activity in a week. For example, two days of moderate intensity exercise such as walking 30 minutes and added one day for 30 minutes brisk walking. This activity is equivalent to 150 minutes of moderate physical activity in a week.
Even so, the elderly must still be able to measure the body's ability when exercising. If you are still unsure, consult your doctor to find out the limits that are safe for yourself. Especially if you have certain conditions or diseases.
