Physical activity in old age: tips and recommendations

Physical activity in old age: tips and recommendations

I. Understanding physiological changes in the aging process

Acting is an inevitable biological process, accompanied by gradual changes in all organs and systems of the body. These changes have a direct impact on physical capabilities and require a special approach to the organization of physical activity in old age.

• 1.1. Skeletal-muscular system:

  • Sarcopenia: The loss of muscle mass and strength (sarcopenia) is one of the key age -related changes. Starting from 30-40 years, a person can lose from 3 to 8% of muscle mass every decade. Sarcopenia leads to a decrease in general strength, speed of movements, worsening balance and increasing the risk of falls. The causes of sarcopenia are multifactorial and include a decrease in protein synthesis, a decrease in hormone levels (for example, testosterone and growth hormone), a decrease in physical activity and insufficient protein consumption. Regular strength training, especially those that include exercises with a progressive load, have proven their effectiveness in the fight against sarcopenia. It is necessary to pay attention to training all the main muscle groups, including legs, back, chest, shoulders and arms. It is important to remember the correct technique of performing exercises in order to avoid injuries.
  • Osteoporosis: A decrease in bone density (osteoporosis) increases the risk of fractures, especially fractures of the neck of the thigh, vertebrae and bones of the wrist. Osteoporosis is more common in women after menopause due to a decrease in estrogen levels. Risk factors for the development of osteoporosis include a genetic predisposition, calcium deficiency and vitamin D, smoking, alcohol abuse and a sedentary lifestyle. Physical exercises, especially those that create a load on the bones (for example, walking, running cowardice, dancing, strength training), stimulate the formation of bone tissue and slow down the progression of osteoporosis. It is important to consult a doctor before the start of intense training, especially if osteoporosis is already diagnosed.
  • Arthritis: Age -related changes in the joints (arthritis) lead to pain, stiffness and limitation of mobility. The most common forms of arthritis are osteoarthritis (cartilage wear) and rheumatoid arthritis (autoimmune disease). Arthritis can significantly limit everyday activity and reduce the quality of life. Physical activity plays an important role in managing the symptoms of arthritis. Exercises aimed at strengthening the muscles around the joints improve stability and reduce the load on the joint. Flexibility exercises help maintain the range of movements and prevent stiffness. It is important to choose the types of activity that do not exacerbate the pain and do not overload the joints (for example, swimming, walking, riding a bicycle).
  • Intervertebral discs: With age, intervertebral discs lose moisture and become less elastic, which can lead to back pain and a decrease in the flexibility of the spine. Maintaining proper posture and performing exercises to strengthen the muscles of the back and abdomen help stabilize the spine and reduce the load on the discs. Cars and weight lifting should be avoided, especially in the wrong pose.

• 1.2. Cardiovascular system:

  • Reducing the elasticity of blood vessels: With age, arteries lose their elasticity and become more rigid, which leads to an increase in blood pressure (hypertension) and an increase in the risk of cardiovascular diseases (for example, myocardial infarction and stroke). Regular aerobic exercises (for example, walking, swimming, cycling) improve vascular elasticity, reduce blood pressure and improve the function of the heart. It is important to control blood pressure during training and stop exercises when breast pain or other alarming symptoms appear.
  • Reducing the maximum heart rate: With age, the maximum heart rate (heart rate) is reduced, which means that the heart cannot beat as fast as in youth. This should be taken into account when determining the intensity of training. To determine the safe intensity of training, you can use the formulas for calculating heart rate (for example, hearth = 220 – age) and focus on the percentage of the heart rate. It is important to gradually increase the intensity of training and monitor your feelings.
  • Reduced heart output: With age, the heart can less effectively pump blood, which leads to a decrease in heart release (blood volume pumped by heart in a minute). This can manifest itself in the form of fatigue and shortness of breath during physical exertion. Regular aerobic exercises improve the function of the heart and increase the heart output.

• 1.3. Respiratory system:

  • Reduced elasticity of the lungs: With age, the lungs lose their elasticity, which leads to a decrease in the life capacity of the lungs (the volume of air, which can be exhausted after the maximum breath) and an increase in the residual volume of the lungs (the volume of the air that remains in the lungs after the maximum exhalation). This can lead to shortness of breath during physical exertion. Respiratory exercises and aerobic training helps improve the function of the lungs and increase the tolerance of physical activity.
  • Reducing the strength of the respiratory muscles: With age, the respiratory muscles (diaphragm and intercostal muscles) become weaker, which complicates breathing. Exercises to strengthen the respiratory muscles (for example, breathing with resistance) help improve breathing function and reduce shortness of breath.

• 1.4. Nervous system:

  • Reduced reaction speed: With age, the reaction rate slows down, which increases the risk of falls and injuries. Exercises aimed at improving coordination and balance (for example, tai-chi, yoga) help improve the reaction rate and reduce the risk of falls.
  • Reducing cognitive functions: Cognitive functions can worsen with age, such as memory, attention and speed of information processing. Physical activity positively affects cognitive functions and can slow down their age -related decrease. Aerobic exercises improve the blood supply to the brain and stimulate the formation of new neurons.
  • Reducing propriocetic: Propriocument is a sense of body position in space. With age, propriocasculation can worsen, which leads to a violation of equilibrium and an increase in the risk of falls. Exercises for balance and coordination help to improve proprioceptance and reduce the risk of falls.

II. Advantages of physical activity in old age

Regular physical activity in old age brings great benefits to health and quality of life. Despite age -related changes, it is extremely important to maintain an active lifestyle for maintaining health, independence and longevity.

• 2.1. Improving physical health:

  • Strengthening the cardiovascular system: Regular aerobic exercises improve the function of the heart, reduce blood pressure, improve vascular elasticity and reduce the risk of cardiovascular diseases such as myocardial infarction and stroke.
  • Strengthening bones and muscles: Power training increases muscle mass and strength, slow down the development of sarcopenia and osteoporosis, and reduce the risk of fractures. Exercises that create a load on the bones (for example, walking, dancing) stimulate the formation of bone tissue.
  • Improving flexibility and balance: Exercises for flexibility (for example, stretching, yoga) increase the range of movements in the joints and prevent stiffness. Balance exercises (for example, Tai-chi, standing on one leg) improve balance and reduce the risk of falls.
  • Weight control: Physical activity helps to burn calories and maintain healthy weight. Obesity increases the risk of many diseases such as type 2 diabetes, cardiovascular diseases and some types of cancer.
  • Improvement: Regular physical activity can improve sleep quality and reduce insomnia. However, intense training should be avoided immediately before bedtime.
  • Reduction of risk of chronic diseases: Physical activity reduces the risk of developing many chronic diseases, such as type 2 diabetes, some types of cancer (for example, colon cancer and breast cancer), Alzheimer’s disease and Parkinson’s disease.
  • Improving the immune system: Regular physical activity strengthens the immune system and increases resistance to infections.

• 2.2. Improving mental health:

  • Reducing stress and anxiety: Physical activity releases endorphins, which have an anesthetic and improving the mood of the effect. Regular exercises help reduce stress, anxiety and depression.
  • Improving mood: Physical activity can improve mood and increase self -esteem.
  • Improving cognitive functions: Physical activity improves blood supply to the brain and stimulates the formation of new neurons, which leads to an improvement in memory, attention and speed of information processing. Regular exercises can slow down the age -related decrease in cognitive functions and reduce the risk of dementia.
  • Improving self -confidence: Achieving goals in physical activity can increase self -confidence and improve self -esteem.
  • Socialization: Participation in group activities can provide the possibility of socialization and communication with other people.

• 2.3. Improving the quality of life:

  • Increased independence: Physical activity helps maintain strength, flexibility and balance, which allows you to remain independent and perform everyday tasks without outside help.
  • Improving mobility: Physical activity allows you to maintain mobility longer and move freely.
  • Energy increase: Regular physical activity can increase energy level and reduce fatigue.
  • Improving the quality of sleep: Physical activity can improve sleep quality and reduce insomnia.
  • Improving overall well -being: Physical activity helps to improve overall well -being and improve the quality of life.

III. Physical activity recommendations for older people

General recommendations for physical activity for older people include a combination of aerobic exercises, strength training, flexibility and balance exercises. It is important to adapt training programs for individual needs and capabilities, given the state of health, level of physical training and personal preferences.

• 3.1. General principles:

  • Consultation with a doctor: Before starting any new physical activity program, it is important to consult a doctor, especially if there are any chronic diseases. The doctor can evaluate the state of health and give recommendations on a safe and effective training plan.
  • Gradual increase in load: You should start with small loads and gradually increase them as physical preparation improves. Do not overdo it at the beginning to avoid injuries.
  • Regularity: Regularity is the key to success. Try to engage in physical activity regularly, several times a week.
  • Variety: Include various types of activity in the training program to use different muscle groups and avoid boredom.
  • Listen to your body: It is important to listen to your body and stop if you feel pain or discomfort. Do not continue training through pain.
  • Warm up and hitch: Before the start of each training, it is necessary to warm up to prepare the muscles and joints for the load. After training, a hitch should be done to gradually reduce the frequency of heart contractions and prevent muscle soreness.
  • Correct technique for performing exercises: It is important to perform exercises correctly to avoid injuries. If necessary, contact the fitness instructor for teaching the right technique.
  • Moisturization: Drink enough liquids during and after training to avoid dehydration.
  • Clothes and shoes: Wear comfortable clothes and shoes that provide good support and depreciation.
  • Safe atmosphere: Do in a safe atmosphere where there are no obstacles and slippery surfaces.
  • Enjoy the process: Choose the types of activity that you like to enjoy training and maintain motivation.

• 3.2. Aerobic exercises:

  • Recommendations: It is recommended to engage in aerobic exercises of moderate intensity of at least 150 minutes a week or aerobic exercises of high intensity of at least 75 minutes a week. You can combine moderate and high intensity.
  • Examples:
    • Walking: Walking is a simple and affordable type of aerobic activity, which is suitable for most older people. You can start with short walks and gradually increase duration and intensity.
    • Swimming: Swimming is an excellent type of aerobic activity that does not have a large load on the joints. Swimming is suitable for people with arthritis or other problems with joints.
    • Cycling: Cycling is another type of aerobic activity that does not have a large load on the joints. You can use a conventional bike or exercise bike.
    • Dancing: Dancing is a cheerful and social type of aerobic activity. There are various types of dances suitable for the elderly.
    • Aquaerobika: Aquaerobics is a type of aerobic activity that is carried out in water. Water provides support and reduces the load on the joints.
  • Intensity: The intensity of aerobic exercises can be evaluated on the Borg scale (RPE) or by heart rate. With moderate intensity, you should feel a little shortness of breath and sweating, but are still able to talk. With high intensity, you should feel strong shortness of breath and sweating, and it will be difficult for you to talk.

• 3.3. Power training:

  • Recommendations: It is recommended to engage in strength training at least twice a week, using all the main muscle groups (legs, back, chest, shoulders, arms).
  • Examples:
    • Exercises with your own weight: Exercises with its own weight (for example, squats, push -ups from the wall, socks) is a great way to start strength training.
    • Exercises with dumbbells: Exercises with dumbbells allow you to gradually increase the load. You should start with light dumbbells and gradually increase weight as strength improves.
    • Exercises with elastic ribbons: Elastic tapes are another way to add resistance to exercises. They are available at different resistance levels.
    • Exercises on simulators: Trainers allow you to isolate certain muscle groups and control the load.
  • Repetition and approaches: Perform 8-12 repetitions of each exercise in 2-3 approaches.
  • Technique: It is important to perform exercises correctly to avoid injuries. If necessary, contact the fitness instructor for teaching the right technique.

• 3.4. Flexibility exercises:

  • Recommendations: It is recommended to perform flexibility exercises at least two to three times a week, stretching all the main muscle groups.
  • Examples:
    • Stretching of the muscles of the legs: Stretching of calf muscles, popliteal tendons, quadriceps, leading the muscles of the thigh.
    • Stretching of the back muscles: Stretching of the muscles of the lower back, the broadest muscles of the back, trapezoidal muscles.
    • Stretching of the muscles of the chest and shoulders: Stretching of the chest muscles, deltoid muscles, triceps.
  • Technique: Stretch the muscles slowly and smoothly, holding the stretch for 15-30 seconds. Do not stretch the muscles to pain.
  • Yoga and Pilates: Yoga and Pilates are excellent types of activity that improve flexibility, strength and balance.

• 3.5. Balance Exercise:

  • Recommendations: It is recommended to perform exercises for balance at least twice a week.
  • Examples:
    • Standing on one leg: Stand on one leg, holding on to a chair or wall to support, if necessary. Gradually increase the standing time on one leg.
    • Walking along the line: Walk in a straight line, putting one leg in front of the other.
    • Tai-you: Tai-chi is a type of Chinese martial art that improves balance, coordination and flexibility.
    • Balance board exercises: Exercises on a balancing board improve balance and propriocument.
  • Safety: Perform the exercises for the balance in a safe atmosphere, where there is a support for which you can hold on if you lose your balance.

IV. Adaptation of physical activity to individual needs

It is important to adapt training programs for individual needs and capabilities, given the state of health, level of physical training and personal preferences. There is no universal approach to physical activity in old age.

• 4.1. Accounting for health status:

  • Chronic diseases: If you have any chronic diseases (for example, cardiovascular diseases, diabetes, arthritis, osteoporosis), it is important to consult a doctor before the start of any new physical activity program. The doctor can evaluate the state of health and give recommendations on a safe and effective training plan. In some cases, it may be necessary to adapt the exercises or avoid certain types of activity.
  • Mobility restrictions: If you have mobility restrictions, choose exercises that do not exacerbate pain and do not overload the joints. For example, swimming and aquaerobics are excellent types of activity that do not have a large load on the joints.
  • Medication: Some drugs can affect the body’s reaction to physical activity. Tell your doctor about all the medicines that you take so that he can adjust the training plan if necessary.
  • Contraindications: In some cases, physical activity may be contraindicated. The doctor can determine if you have any contraindications to physical activity.

• 4.2. Accounting for the level of physical training:

  • Beginners: If you are just starting to engage in physical activity, start with small loads and gradually increase them as physical preparation improves. Do not overdo it at the beginning to avoid injuries. Start with short walks and exercises with your own weight.
  • Moderate level: If you are already engaged in physical activity, but want to increase the intensity and duration of training, do it gradually. Try adding strength training with dumbbells or elastic ribbons.
  • Advanced level: If you are in good physical shape, you can engage in more intense training, such as running, long -distance swimming or strength training with a large weight.

• 4.3. Accounting for personal preferences:

  • Choose the types of activity that you like: Choose the types of activity that you like to enjoy training and maintain motivation. If you don’t like running, do not force yourself. Try other types of aerobic activity, such as walking, swimming or dancing.
  • Engage with friends or family: To deal with friends or family can be fun and motivated. Agree on joint walks, classes in a fitness center or dancing.
  • Varie your training: To avoid boredom, vary training and try new types of activity. This will help you remain interested and motivated.
  • Set the goals: Put the goals that you want to achieve with physical activity. This can be an increase in muscle mass, weight loss, improved flexibility, or simply maintaining health. Write down your achievements and mark progress.

V. Security and prevention of injuries

Security is a priority in physical activity in old age. It is necessary to observe precautions in order to avoid injuries and get maximum benefit from training.

• 5.1. General precautions:

  • Consultation with a doctor: Before starting any new physical activity program, it is important to consult a doctor, especially if there are any chronic diseases.
  • Gradual increase in load: Start with small loads and gradually increase them as physical preparation improves.
  • Warm up and hitch: Before the start of each training, it is necessary to warm up to prepare the muscles and joints for the load. After training, a hitch should be done to gradually reduce the frequency of heart contractions and prevent muscle soreness.
  • Correct technique for performing exercises: It is important to perform exercises correctly to avoid injuries. If necessary, contact the fitness instructor for teaching the right technique.
  • Listen to your body: It is important to listen to your body and stop if you feel pain or discomfort. Do not continue training through pain.
  • Moisturization: Drink enough liquids during and after training to avoid dehydration.
  • Clothes and shoes: Wear comfortable clothes and shoes that provide good support and depreciation.
  • Safe atmosphere: Do in a safe atmosphere where there are no obstacles and slippery surfaces.

• 5.2. Prevention of falls:

  • Balance improvement: Balance exercises (for example, Tai-chi, standing on one leg) improve balance and reduce the risk of falls.
  • Strengthening the muscles of the legs: Power training for the muscles of the legs (for example, squats, rises on socks) improve stability and reduce the risk of falls.
  • Visual verification: Check your vision regularly to make sure that you see the surrounding objects well and avoid obstacles.
  • Safe atmosphere of the house: Eliminate the dangers in the house, such as slippery carpets, poor lighting and disorder. Install the handrails in the bathroom and toilet.
  • Using auxiliary means: Use a cane or walker if you need additional support.

• 5.3. Prevention of other injuries:

  • Avoid sudden movements: Avoid sudden movements and weight lifting, especially in the wrong pose.
  • Proper warm -up: Proper warm -up prepares muscles and joints for the load and reduces the risk of injuries.
  • Correct hitch: The correct hitch helps to gradually reduce heart rate and prevent muscle soreness.
  • Stretching: Stretching increases flexibility and reduces the risk of sprains and other injuries.
  • Consult a doctor when injury: If you are injured, consult a doctor to receive medical care.

VI. Food and hydration for active elderly people

Proper nutrition and hydration play an important role in maintaining health and physical activity in old age. Older people need sufficient calories, protein, vitamins and minerals to maintain muscle mass, bone density and overall health.

• 6.1. Basic principles of nutrition:

  • A variety of nutrition: Eat a variety of food to get all the necessary nutrients.
  • Sufficiently calories: Older people need sufficient calories to maintain muscle mass and energy level. However, excess calories should be avoided so as not to gain excess weight.
  • Sufficient amount of protein: Protein is necessary to maintain and restore muscle tissue. It is recommended to consume at least 1 gram of protein per kilogram of body weight per day. Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes and nuts.
  • A sufficient amount of fiber: Fiber helps maintain the health of the digestive system and control the level of blood sugar. Good sources of fiber include fruits, vegetables, whole grain products and legumes.
  • Restriction of saturated and trans fats: Saturated and trans fats can increase blood cholesterol and increase the risk of cardiovascular diseases. Try to limit the consumption of these fats.
  • Restriction of added sugar: Added sugar can lead to a set of excess weight and increase the risk of type 2 diabetes. Try to limit the consumption of added sugar.
  • A sufficient amount of vitamins and minerals: Older people may need additional vitamins and minerals such as vitamin D, calcium, vitamin B12 and folic acid. Consult a doctor to find out what vitamins and minerals you need.

• 6.2. Hydration:

  • Drink enough liquids: Older people often experience a decrease in a sense of thirst, so it is important to drink enough fluids during the day, even if you do not feel thirst. It is recommended to drink at least 8 glasses of water per day.
  • Drink during and after training: Drink water during and after training to avoid dehydration.
  • Avoid sweet drinks: Sweet drinks can lead to a set of excess weight and increase the risk of type 2 diabetes. Try to avoid the use of sweet drinks, such as carbonated drinks, juices and sports drinks.

• 6.3. Food additives:

  • Consult a doctor: Before taking any food additives, consult a doctor. Some food additives can interact with medicines or be harmful to health.
  • Vitamin D: Vitamin D is necessary to maintain bone density and prevent osteoporosis. Many elderly people experience vitamin D, so it can be useful to take vitamin D.
  • Calcium: Calcium is necessary to maintain bone density and prevent osteoporosis. It is recommended to consume enough calcium with food or take calcium additives.
  • Creatine: Creatine can help increase muscle mass and strength. It is especially useful for the elderly who are engaged in strength training.
  • Protein: Protein additives can help increase protein consumption and support muscle restoration after training.

VII. Motivation and maintenance of an active lifestyle

Motivation and maintenance of an active lifestyle can be a difficult task, especially in old age. It is important to find ways to remain motivated and adhere to the physical activity program in the long run.

• 7.1. Setting goals:

  • Set realistic goals: Set up realistic goals that you can achieve using physical activity. This can be an increase in muscle mass, weight loss, improved flexibility, or simply maintaining health.
  • Break big goals into small ones: Break big goals into small, more controlled steps. This will help you remain motivated and not feel depressed.
  • Track your progress: Track your progress and mark your achievements. This will help you see how far you have advanced and remain motivated.
  • Reward yourself: Reward yourself for achieving goals. It can be something small, for example, a new outfit for training or a trip to the cinema.

• 7.2. Creating a supporting environment:

  • Engage with friends or family: To deal with friends or family can be fun and motivated. Agree on joint walks, classes in a fitness center or dancing.
  • Join the support group: Join the support group for the elderly who are engaged in physical activity. This can be a great way to get acquainted with new people and get support.
  • Find a fitness instructor: Find a fitness instructor who specializes in working with elderly people. The instructor can help you develop a safe and effective training plan and provide you with motivation and support.
  • Tell us about your goals: Tell your friends and family about your goals in physical activity. This will help you remain responsible and get support.

• 7.3. Finding pleasure in physical activity:

  • Choose the types of activity that you like: Choose the types of activity that you like to enjoy training and maintain motivation. If you don’t like running, do not force yourself. Try other types of aerobic activity, such as walking, swimming or dancing.
  • Varie your training: To avoid boredom, vary training and try new types of activity. This will help you remain interested and motivated.
  • Listen to music or watch TV: Listen to music or watch TV during training to make it more pleasant.
  • Engage in nature: Engage in nature to enjoy fresh air and beautiful views.

• 7.4. Overcoming obstacles:

  • Identify obstacles: Identify the obstacles that prevent you from engaging in physical activity. It can be things such as a lack of time, fatigue, pain or fear of injury.
  • Develop a plan for overcoming obstacles: Develop a plan for overcoming obstacles. For example, if you do not have enough time, try physical activity for 10-15 minutes a day. If you feel fatigue, try physical activity in the morning when you have more energy. If you are afraid to get an injury, consult a doctor or fitness instructor to get recommendations on a safe and effective training plan.
  • Be flexible: Be flexible and ready to adapt your training plan for changing circumstances. If you are sick or injured, relax and give your body time to restore. When you feel better, gradually resume training.
  • Do not give up: Do not give up, even if you experience difficulties. Remember the benefits of physical activity for health and quality of life. Continue to move, and you will definitely achieve your goals.

By implementing these guidelines and adapting them to individual circumstances, older adults can enjoy the many benefits of physical activity, maintain their independence, and improve their overall quality of life. Remember to always prioritize safety and consult with healthcare professionals to ensure that exercise programs are appropriate and effective.