Physical activity after 50: Best exercises

Physical activity after 50: Best exercises

Section 1: The importance of physical activity after 50

1. Physiological changes and the need for adaptation: With age, natural physiological changes, such as a decrease in muscle mass (sarcopenia), deterioration of bone density (osteoporosis), a decrease in the flexibility of joints and a slowdown in metabolism, occur. These changes can lead to increased fatigue, worsening equilibrium and coordination, as well as an increase in the risk of chronic diseases. Physical activity plays a key role in mitigating these processes, allowing to maintain and improve physical form, functionality and general quality of life. Starting from 50 years, it is extremely important to adapt the training mode, taking into account the individual characteristics of health and physical training.

2. Prevention of chronic diseases: Regular physical exercises have been proven to reduce the risk of developing many chronic diseases, which often become more common after 50 years. These include cardiovascular diseases (coronary heart disease, stroke, hypertension), type 2 diabetes, osteoporosis, some types of cancer (colon cancer, breast cancer) and Alzheimer disease. Physical activity helps to maintain healthy weight, normalizes the level of cholesterol and blood sugar, strengthens the cardiovascular system and improves cognitive functions.

3. Psychological well -being: Physical activity has a significant positive effect on mental health. Exercises contribute to the release of endorphins, neurotransmitters, which have anesthetic and improving the mood of the effect. Regular training helps reduce stress, anxiety and depression, improve sleep and increase self -esteem. In addition, participation in group classes or sports teams can contribute to the socialization and sense of community, which is especially important for people experiencing social isolation.

4. Maintaining independence and functionality: One of the main goals of physical activity after 50 years is to maintain functionality and independence in everyday life. Exercises help maintain strength, flexibility and balance, which is necessary to perform such tasks as walking, climbing the stairs, lifting weights, dressing and bathing. Regular training allows you to remain active and independent for many years, reducing the need for outside help.

5. Improving the quality of life: In general, physical activity after 50 years significantly improves the quality of life. It allows you to enjoy your favorite activities, travel, spend time with family and friends, feel energetic and healthy. An active lifestyle contributes to a positive attitude to life, increases self -confidence and improves overall well -being.

Section 2: The main types of exercises and their advantages

1. Aerobic exercises (cardio):

   • Definition and types: Aerobic exercises, also known as cardio, increase heart rate and improve the work of the cardiovascular system. They include walking, running, swimming, cycling, dancing, aerobics and classes on an elliptical simulator.
   • Benefit: Improve the cardiovascular system, reduce blood pressure, help control the level of cholesterol and blood sugar, help to burn calories and weight loss, improve mood and sleep.
   • Recommendations: It is recommended to devote at least 150 minutes a week of moderate intensity to aerobic exercises either 75 minutes a week of intensive intensity of aerobic exercises, or combinations of both. Divide activity into several short sessions during the week (for example, 30 minutes five times a week).
   • Examples of exercises:
     • Fast walking: Start from 10-15 minutes and gradually increase time and speed.
     • Swimming: A great option for people with joint problems, since water reduces the load on them.
     • Cycling: Start with short trips through a flat area and gradually increase the distance and complexity.
     • Dancing: A fun and effective way to improve the cardiovascular system and coordination.
     • Scandinavian walking: The use of special sticks allows you to use more muscles and reduce the load on the joints.

2. Strength exercises (training with weights):

   • Definition and types: Power exercises are aimed at strengthening muscles and bones. They include training using free weights (dumbbells, bar), simulators, elastic ribbons or their own body weight.
   • Benefit: Increase muscle mass and strength, improve metabolism, strengthen bones, reduce the risk of osteoporosis, improve posture and balance, and facilitate the implementation of everyday tasks.
   • Recommendations: It is recommended to engage in strength training at least twice a week, working out all the main muscle groups (legs, back, chest, shoulders, arms). Perform 8-12 repetitions of each exercise.
   • Examples of exercises:
     • Squats: Exercise to strengthen the muscles of the legs and buttocks.
     • Push -ups: Exercise to strengthen the muscles of the chest, shoulders and triceps. It can be performed from the wall, from the knees or in full amplitude.
     • Pulling up on the crossbar (or thrust of the upper block): Exercise to strengthen the muscles of the back and biceps. You can use an elastic tape to relieve.
     • Back of dumbbells lying: Exercise to strengthen the muscles of the chest and triceps.
     • The craving of dumbbells in inclination: Exercise to strengthen the muscles of the back and biceps.
     • Planck: Static exercise to strengthen the muscles of the cortex.
     • Rise on socks: Exercise to strengthen the muscles of the lower leg.

3. Exercises for flexibility (stretching):

   • Definition and types: Flexibility exercises are aimed at increasing the range in the joints and improving muscle elasticity. They include static stretching (holding the posture for 15-30 seconds), dynamic stretching (performing movements in full amplitude) and yoga.
   • Benefit: Improve flexibility, reduce the risk of injuries, facilitate muscle tension, improve posture and coordination, and promote relaxation.
   • Recommendations: Stretch daily or at least several times a week. Focus on the main muscle groups (shoulders, back, legs). Exercise after warming up muscles.
   • Examples of exercises:
     • Stretching of popliteal tendons: Sitting on the floor with straight legs, lean forward, trying to reach your toes with your hands.
     • Stretching of quadriceps: Standing, bend the leg at the knee and pull the heel to the buttock, holding the foot with your hand.
     • Stretching of the pectoral muscles: Stand up at the doorway and put your hands on the jamb, then lean forward, feeling a stretch in the chest.
     • Shoulder stretching: Get one hand behind the back from above, and the other from below, trying to connect your fingers.
     • Stretching of the calf muscles: Stand facing the wall, put one leg back and lean forward, resting your hands on the wall.
     • Turning Turning: Standing or sitting, smoothly turn the body to the right and left.

4. Exercise of equilibrium:

   • Definition and types: Equilibrium exercises help improve stability and coordination, reducing the risk of falls. They include standing on one leg, walking along the line, using a balancing board or pillow, as well as tai-chi.
   • Benefit: Improve balance, reduce the risk of falls, strengthen stabilizers muscles, and improve coordination.
   • Recommendations: Turn on the balance exercises in your training program several times a week.
   • Examples of exercises:
     • Standing on one leg: Stand on one leg for 30 seconds, then change your leg. First you can hold on to a chair or wall.
     • Walking along the line: Go in a straight line, placing one leg in front of the toe of the other.
     • Tai-you: Meditative practice that improves balance, coordination and flexibility.
     • Using a balancing board or pillow: Standing on a balancing board or pillow, try to maintain balance.
     • Weight transfer from one leg to another: Standing straight, slowly tolerate body weight from one leg to another, controlling balance.

Section 3: Training programs for people over 50

1. Warm up and hitch:

   • Importance: The warm -up prepares the body for physical activity, increasing the flow of blood to the muscles and increasing body temperature. The hitch helps to gradually reduce heart rate and relax muscles after training.
   • Warm examples:
     • Light cardio activity (walking in place, swinging hands and legs) for 5-10 minutes.
     • Dynamic stretching (circular movements with hands and legs, tilts) for 5-10 minutes.
   • Examples of the hitch:
     • Light cardio activity (walking at a slow pace) for 5-10 minutes.
     • Static stretching (holding each post for 15-30 seconds) for 5-10 minutes.

2. Program for beginners:

   • Target: A gradual increase in physical activity and improving the general physical form.
   • Schedule:
     • Monday: Walking (30 minutes) + stretching (10 minutes)
     • Tuesday: Rest
     • Wednesday: power exercises (using your own weight or light dumbbells)-squats (10-12 repetitions), push-ups from the wall (10-12 repetitions), bar (30 seconds), climbing socks (15-20 repetitions) + stretching (10 minutes)
     • Thursday: Rest
     • Friday: walking (30 minutes) + equilibrium exercises (10 minutes)
     • Saturday: Rest
     • Sunday: Active vacation (nature walk, swimming, dancing)
   • Important comments: Start with a small number of repetitions and gradually increase them. Listen to your body and do not overdo it. If necessary, consult a doctor or physiotherapist.

3. Middle -level program:

   • Target: Increased strength, endurance and flexibility.
   • Schedule:
     • Monday: Power Exercises (using dumbbells or simulators)-squats (12-15 repetitions), bench press in lying (12-15 repetitions), craving dumbbells in inclination (12-15 repetitions), lunges (12-15 repetitions for each leg), strip (45 seconds) + stretching (10 minutes)
     • Tuesday: Running with a coward (20-30 minutes) or cycling (30-40 minutes)
     • Wednesday: Rest
     • Thursday: power exercises (using dumbbells or simulators)-empty traction (light weight, 10-12 repetitions), pull-ups on the crossbar with an assistant (or thrust of the upper block, 12-15 repetitions), bench press above the head (12-15 repetitions), exercises on the press (15-20 repetitions) + stretching (10 minutes)
     • Friday: swimming (30-40 minutes) or dancing (45-60 minutes)
     • Saturday: Equilibrium exercises (15 minutes) + yoga (30 minutes)
     • Sunday: Active rest (hiking to the mountains, skiing)
   • Important comments: Use greater weight or resistance in power exercises. Increase the intensity and duration of cardio training. Continue to pay attention to stretching and equilibrium exercises.

4. Program for an advanced level:

   • Target: The maximum development of strength, endurance and flexibility.
   • Schedule:
     • Monday: Power Exercises (using a bar or simulators) – squats (5×5), deadlift (5×5), bench press (5×5), rod of a bar in an inclination (5×5) + stretching (15 minutes)
     • Tuesday: Interval training (for example, running with alternating fast and slow areas) (30-40 minutes)
     • Wednesday: rest or light cardio activity (walking, swimming)
     • Thursday: power exercises (using a bar or simulators)-bench press (5×5), pull-ups on the crossbar (maximum number of repetitions), push-ups on the bars (the maximum number of repetitions), press exercises with burden (15-20 repetitions) + stretching (15 minutes)
     • Friday: long cardio training (running, cycling, swimming) (60-90 minutes)
     • Saturday: Yoga (60 minutes) or Pilates (60 minutes)
     • Sunday: active rest (sports games, participation in competitions)
   • Important comments: Use large weight or resistance in power exercises. Turn on pliometric exercises (jumping) for the development of explosive power. Be sure to devote time to restoration and sleep. If necessary, consult a coach or sports doctor to draw up an individual training program.

Section 4: Special exercises and adaptations

1. Osteoporosis exercises:

   • Target: Strengthening bones and reducing the risk of fractures.
   • Recommendations: Perform strength exercises with moderate weight, as well as exercises with shock load (walking, running, jumping), taking into account individual characteristics. Avoid exercises with sharp flexion and twisting of the spine. Consult a doctor or physiotherapist to develop a safe and effective training program.
   • Examples of exercises:
     • Squats: Strengthen the bones of the legs and hips.
     • Push -ups: Strengthen the bones of the arms and shoulders.
     • Rise on socks: Strengthen the bones of the lower leg.
     • Walking: Exercise with a shock load that strengthens the bones of the legs and spine.
     • Dancing: A fun and effective way to strengthen the bones and improve coordination.

2. Arthritis exercises:

   • Target: Reducing pain and stiffness in the joints, improving the functionality and range of motion.
   • Recommendations: Perform exercises with a low shock load (swimming, walking, cycling) to strengthen muscles around the joints and improve blood circulation. Perform flexibility exercises to maintain the range. Avoid exercises that cause severe pain. Consult a doctor or physiotherapist to develop an individual training program.
   • Examples of exercises:
     • Swimming: Water reduces the load on the joints.
     • Walking: Start with short walks and gradually increase time and intensity.
     • Cycling: Strengthens the muscles of the legs without load on the joints.
     • Flexibility exercises: Soft stretch marks to maintain the range in the joints.
     • Isometric exercises: Strengthening the muscles without movement in the joint (for example, holding the leg in a straightened position).

3. Diabetes exercises:

   • Target: Monitoring the level of blood sugar, improving insulin sensitivity, reducing the risk of cardiovascular diseases.
   • Recommendations: Perform aerobic exercises (walking, running, swimming, cycling) and strength exercises to improve blood sugar and increase muscle mass. Regularly control blood sugar during training. Consult a doctor or endocrinologist to develop an individual training program.
   • Examples of exercises:
     • Walking: An effective way to reduce blood sugar.
     • Power exercises: Improve insulin sensitivity and increase muscle mass.
     • Swimming: Strengthens the cardiovascular system and reduces blood sugar.
     • Dancing: A fun and effective way to improve blood sugar levels.

4. Adaptation for people with disabilities:

   • Target: Maintaining physical form and improving the quality of life, despite physical restrictions.
   • Recommendations: Work with a physiotherapist or ergotherapist to develop an individual training program that takes into account your specific needs and opportunities. Use adaptive equipment and training methods. Focus on exercises that you can perform safely and efficiently.
   • Examples of adaptations:
     • Using a stool to perform exercises: Sitting on a chair, you can perform exercises for the arms, shoulders, back and press.
     • Using elastic tapes: Elastic ribbons provide resistance for strength exercises and can be adapted for people with limited mobility.
     • Classes in the pool: Water reduces the load on the joints and facilitates the exercise.
     • Use of support for support: Support simulators help maintain balance and perform exercises with greater safety.

Section 5: Safety and precautions

1. Consultation with a doctor: Before starting any new training program, you need to consult a doctor, especially if you have any chronic diseases or health problems. The doctor will help to determine which types of exercises are safe and effective for you, and will give recommendations on the intensity and duration of training.

2. Correct technique for performing exercises: It is very important to perform exercises correctly to avoid injuries. If you are not sure of the correct technique of performing the exercise, contact the coach or physiotherapist to receive instructions. Start with a small weight or resistance and gradually increase it as your strength and technology improves.

3. Heating and hitch: Always perform a warm -up before training and a hitch after it. The warm -up prepares the body for physical activity, and the hitch helps to gradually reduce the frequency of heart contractions and relax the muscles.

4. Gradual increase in load: Do not try to do too much too quickly. Gradually increase the intensity and duration of training as your physical shape improves. Listen to your body and give him time to restore.

5. Hydration: Drink enough water before, during and after training to avoid dehydration.

6. Proper nutrition: Balanced nutrition plays an important role in maintaining health and physical form. Use enough protein to restore muscles, complex carbohydrates for energy and healthy fats to maintain hormonal balance.

7. Sleep and rest: Sufficient sleep and rest are necessary to restore muscles and prevent overtraining. Try to sleep at least 7-8 hours a day.

8. Continuation of training in pain: Do not train through pain. If you felt pain, stop training and rest. If the pain does not pass, consult a doctor.

9. Using the correct equipment: Wear comfortable clothes and shoes that support your legs and provide shock absorption.

10. Attention to the environment: Be attentive to the environment during open -air training. Avoid training in hot weather or in conditions of air pollution. Use sunscreen and a headdress to protect from the sun.

Section 6: Motivation and maintenance of activity

1. Setting goals: Set up realistic and achievable goals. For example, you can set a goal to walk 30 minutes a day five times a week or engage in strength training twice a week. When you achieve your goals, this gives you a sense of satisfaction and motivates to continue training.

2. Search for support: Find friends, family members or colleagues who also want to engage in physical activity. Engage together, support each other and motivate each other.

3. The choice of classes to liking: Choose the types of physical activity that you like. If you hate to run, do not force yourself to run. Try swimming, dancing, yoga or other types of activity that bring you pleasure.

4. Inclusion of activity in everyday life: Integrate physical activity in your daily life. Instead of traveling on the elevator, climb the stairs. Instead of sitting at the computer all day, take breaks for warm -up and stretching. Walk during a lunch break.

5. Variety: Make diversity in your training so as not to get bored. Try new types of activity, change the routes of walks or running, use different simulators.

6. Reward: Reward yourself for achieving your goals. For example, after a month of regular training, you can buy a new sportswear or go to a spa.

7. Tracking progress: Track your progress to see how you improve. You can use a fitness tracker, an application for a smartphone or just keep a training diary.

8. Positive attitude: Keep a positive attitude and do not be discouraged if you have failures. Remember that the main thing is to continue to move forward.

9. Listening to music or audiobook: Make training more pleasant by listening to your favorite music or audiobooks.

10. Remember the advantages: Remember the advantages of physical activity for your health and well -being. Regular training will help you stay healthy, energetic and independent for many years.

Section 7: Alternative types of activity

1. Yoga: Yoga is an ancient practice that combines physical exercises, breathing techniques and meditation. It helps to improve flexibility, strength, balance, coordination and relaxation. There are various yoga styles that are suitable for people with different levels of physical training.

2. Pilates: Pilates is a system of exercises that is aimed at strengthening the muscles of the bark, improving posture and flexibility. It helps to improve body control and reduce the risk of injuries.

3. Tai-you: Tai-chi is a Chinese practice that includes slow, smooth movements and breathing techniques. It helps to improve balance, coordination, flexibility and relaxation.

4. Qigun: Qigun is a Chinese practice that combines physical exercises, breathing techniques and meditation. It helps to improve health, vital energy and spiritual well -being.

5. Scandinavian walking: Scandinavian walking is a type of physical activity that includes walking using special sticks. It helps to use more muscles than ordinary walking, and reduce the load on the joints.

6. Gardening: Gardening is a great way to stay active in the fresh air. It helps to strengthen muscles, improve flexibility and relieve stress.

7. Dancing: Dancing is a fun and effective way to improve the cardiovascular system, coordination and mood. There are various dance styles that are suitable for people with different levels of physical training.

8. Swimming: Swimming is a great type of physical activity for people with joint problems. Water reduces the load on the joints and allows you to perform exercises with less pain.

9. Volunteering: Volunteering is a great way to remain active and help other people. There are various volunteer capabilities that require physical activity, such as working in an animal shelter, cleaning parks, or food delivery to those in need.

10. Active hobbies: Find the active hobbies that you like, such as hiking, cycling, kayaking or mountaineering.

Section 8: The role of nutrition in maintaining physical activity

1. Protein: Protein is necessary for the restoration and growth of muscles after training. Use enough protein during the day, especially after training. Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes and nuts.

2. Carbohydrates: Carbohydrates are the main source of energy for the body. Use complex carbohydrates, such as whole grains, vegetables and fruits, to maintain energy during training.

3. Fat: Healthy fats are necessary to maintain hormonal balance and health of the cardiovascular system. Use healthy fats such as olive oil, avocados, nuts and seeds.

4. Vitamins and minerals: Vitamins and minerals are necessary for the health and functioning of the body. Use a variety of fruits and vegetables to obtain the necessary vitamins and minerals.

5. Hydration: Drink enough water during the day, especially during training. Dehydration can reduce your performance and increase the risk of injuries.

6. Pre -training nutrition: Use a light snack with carbohydrates and protein 1-2 hours before training to provide energy and prevent hunger.

7. Nutritional nutrition: Use protein and carbohydrates after training to restore muscles and make up for glycogen reserves.

8. Avoid processed products: Avoid the use of processed products, fast food, sweet drinks and other unhealthy products.

9. Individual needs: Consider your individual needs and preferences when drawing up a power plan. Contact a nutritionist to obtain individual recommendations.

10. Regularity: Adhere to a regular diet and do not skip food meals.

Section 9: Modern technologies and physical activity

1. ** Fitness-track