Physical activity at 60: what to choose?

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Physical activity at 60: what to choose?

I. Understanding the physiology of aging and its influence on the choice of activity

A. Changes in the cardiovascular system:

1. Reducing the maximum heart rate (heart rate): With the age of the hearth, it naturally decreases. This means that the heart cannot fight as quickly as in youth. Formula for the approximate calculation of hearth: 220 – age. However, this is only an approximate value, and individual differences can be significant. It is important to consider this when planning cardio training and determining the target zones of the pulse. The intensive loads achieved due to the pulse frequency can be less achievable, so the emphasis should be shifted to other factors, such as the shock volume of the heart and the effectiveness of the contractions.
2. Reducing the elasticity of blood vessels: The vessels with age become less elastic, which leads to an increase in blood pressure and an increase in the risk of cardiovascular diseases. Physical activity, especially aerobic exercises, can help improve the elasticity of blood vessels and reduce blood pressure. It is important to start training with a low level of intensity and gradually increase the load, controlling blood pressure.
3. Reducing the stroke volume of the heart: The shock volume of the heart, that is, the amount of blood, thrown out by the heart in one contraction, can also decrease with age. This means that the heart has to work more intensively in order to provide the body with the necessary amount of oxygen. Regular training, especially cardio, can help improve the shock volume of the heart and increase the efficiency of the cardiovascular system.
4. Increased risk of arrhythmia: With age, the risk of the development of arrhythmias, heart rhythm disturbances increases. Before starting intensive training, you need to consult a doctor in order to exclude serious heart problems. It is important to choose types of activity that do not cause excessive load on the heart and do not provoke arrhythmia.

B. Changes in the musculoskeletal system:

1. Reducing muscle mass (sarcopenia): Sarcopenia is an age loss of muscle mass and strength. It begins at about 30 years and progresses with age. Sarcopenia leads to a decrease in physical performance, an increase in the risk of falls and fractures, as well as to a deterioration in metabolism. Power training is a key factor in the fight against sarcopenia. They stimulate muscle growth and increase strength.
2. Reduced bone density (osteoporosis): Osteoporosis is a disease characterized by a decrease in bone density and an increase in risk of fractures. With age, bones become more fragile and prone to injuries. Weed exercises and weights with weights help strengthen the bones and reduce the risk of osteoporosis.
3. Changes in the joints (arthritis/arthrosis): Arthritis and arthrosis are joint diseases characterized by inflammation and degeneration of cartilage. They lead to pain, stiffness and limitation of mobility. It is important to choose types of activity that do not have an excessive load on the joints. Low shock load exercises, such as swimming, walking and cycling, can be useful for maintaining joint health.
4. Reducing flexibility and mobility: With age, the flexibility and mobility of the joints and muscles decreases. This can lead to restriction of movements and an increase in the risk of injuries. Regular stretching and flexibility exercises help maintain the mobility of the joints and muscles.

C. Nervous system and coordination:

1. Reduced reaction speed: With age, the reaction rate slows down. This can increase the risk of falls and injuries. Exercises that require coordination and balance, such as tai-chi and yoga, can help improve the reaction rate and reduce the risk of falls.
2. Balance deterioration: Balance deteriorates with age. It can also increase the risk of falls. Balance exercises, such as standing on one leg and walking along the line, can help improve balance and reduce the risk of falls.
3. Reducing propriocetic: Propriocument is a sense of body position in space. With age, propriocasculation can deteriorate, which can lead to clumsy and increase in the risk of injuries. Exercises for balance and coordination help to improve proprioscope.

D. Metabolic changes:

1. Reducing metabolism: With age, the metabolic rate decreases, which leads to an increase in weight and increasing the risk of the development of metabolic syndrome. Physical activity helps to increase metabolic rate and maintain healthy weight.
2. Sensitivity to insulin: With age, insulin sensitivity decreases, which increases the risk of type 2 diabetes. Physical activity helps to improve insulin sensitivity and reduce the risk of diabetes.
3. Changes in the hormonal background: Changes in the hormonal background occur with age, which can lead to various health problems. Physical activity can help to balance hormonal background and improve the overall state of health.

II. Types of physical activity and their advantages for people aged 60+

A. Aerobic exercises (cardio):

1. Walking: Walking is the simplest and most affordable type of aerobic activity. It does not require special equipment and can be performed almost anywhere. Walking improves the functioning of the cardiovascular system, strengthens bones, reduces blood pressure and improves mood. It is recommended to start with short walks and gradually increase duration and intensity. Scandinavian walking, using special sticks, can increase the load on the upper body and improve the general physical shape.
2. Swimming: Swimming is an excellent type of aerobic activity with a low shock load on the joints. It is ideal for people with arthritis or other problems with joints. Swimming strengthens the muscles, improves the functioning of the cardiovascular system, increases flexibility and reduces stress.
3. Cycling: Cycling is another type of aerobic activity with a low shock load on the joints. It strengthens the muscles of the legs, improves the functioning of the cardiovascular system and increases endurance. You can engage in a bicycle on the street or in a room on an exercise bike.
4. Dancing: Dancing is a fun and effective way to improve physical shape. They strengthen muscles, improve the work of the cardiovascular system, increase coordination and flexibility, and also improve mood. There are various types of dancing, such as zumba, salsa and ballroom dancing, which are suitable for people of different ages and level of training.
5. Aquaerobika: Aquaerobics is a type of aerobic activity that is performed in water. Water creates resistance, which increases the load on the muscles, but at the same time reduces the shock load on the joints. Aquaerobica is suitable for people with arthritis, obesity and other health problems.

B. Strength exercises (training with weights):

1. Exercises with your own weight: Exercises with its own weight, such as push -ups, squats and a bar, are a great way to strengthen muscles without the use of additional equipment. They strengthen the muscles of the arms, legs, back and bark. It is important to perform exercises correctly to avoid injuries.
2. Exercises with dumbbells: Exercises with dumbbells allow you to train various muscle groups. You can perform exercises for biceps, triceps, shoulders, back and legs. It is important to choose dumbbells of suitable weight and perform exercises correctly in order to avoid injuries.
3. Exercises on simulators: Trainers allow you to train certain muscle groups in isolation. They can be useful for people who want to strengthen certain muscles or recover after an injury. It is important to correctly configure the simulator and perform exercises correctly to avoid injuries.
4. Exercises with elastic ribbons: Elastic tapes are a convenient and portable tool for strength training. They provide resistance that helps strengthen muscles. Elastic tapes can be used to train various muscle groups.

C. Exercises for flexibility and stretching:

1. Static stretching: Static stretching is a type of stretching in which the muscle is held in a stretched position for a certain time (usually 15-30 seconds). It helps to increase the flexibility and mobility of the joints. It is important to stretch the stretch slowly and smoothly, without causing pain.
2. Dynamic stretching: Dynamic stretching is a type of stretching in which the muscle is stretched in motion. It helps to warm up the muscles before training and improve flexibility. It is important to perform dynamic stretching slowly and controlled.
3. Yoga: Yoga is a set of exercises that includes stretching, strength exercises and breathing exercises. It helps to improve flexibility, strength, balance and coordination, as well as reduce stress. There are various types of yoga, such as Hatha Yoga, Vignaca Yoga and Restorative Yoga, which are suitable for people of different ages and level of training.
4. Pilates: Pilates is a set of exercises aimed at strengthening the muscles of the bark, improving posture and flexibility. It helps to improve the balance, coordination and awareness of the body.

D. Balance and coordination exercises:

1. Standing on one leg: Standing on one leg is a simple exercise that helps improve balance. You can start in short periods and gradually increase time.
2. Walking along the line: Walking along the line is an exercise that helps improve balance and coordination. You can use the line on the floor or draw a line on the ground.
3. Tai-you: Tai -chi is a type of Chinese gymnastics, which includes slow and smooth movements. It helps to improve balance, coordination, flexibility and strength, as well as reduce stress.
4. Exercises of Bosu: Bosu is a hemisphere that is used for balance and coordination exercises. You can perform various exercises on the Bosa, such as standing on the Bosom, squatting on the Bosom and push -ups to the Bosom.

III. Creation of an individual physical activity program

A. Assessment of the current level of physical training:

1. Consultation with a doctor: Before starting any program of physical activity, it is necessary to consult a doctor in order to exclude the presence of contraindications and get recommendations for choosing types of activity and intensity of training. The doctor can evaluate the state of the cardiovascular system, the musculoskeletal system and other organs and systems.
2. Assessment of physical functionality: You can assess physical functionality to determine the current level of physical training. This may include tests for strength, endurance, flexibility and balance. For example, you can measure the number of push -ups that you can execute, or the time during which you can stand on one leg.
3. Accounting for medical indications: It is important to consider all medical indications and contraindications when choosing types of activity and intensity of training. For example, if you have arthritis, then you should avoid exercises with a high shock load on the joints. If you have cardiovascular diseases, then you should control the pulse and blood pressure during training.

B. Determining the goals of physical activity:

1. Weight loss: If your goal is to reduce weight, then you should focus on aerobic exercises, such as walking, swimming and riding a bicycle. It is also important to observe a healthy diet and create a calorie deficit.
2. Muscle strengthening: If your goal is to strengthen muscles, then you should focus on strength exercises, such as exercises with your own weight, exercises with dumbbells and exercises on simulators. It is important to increase the load gradually and perform exercises correctly in order to avoid injuries.
3. Improving flexibility: If your goal is to improve flexibility, then you should focus on stretching and flexibility exercises, such as static stretching, dynamic stretching, yoga and pilates. It is important to stretch the stretch slowly and smoothly, without causing pain.
4. Balance improvement: If your goal is to improve the balance, then you should focus on balance and coordination exercises, such as standing on one leg, walking along the line, Tai -chi and exercises to the Bosom.

C. The choice of types of activity corresponding to interests and capabilities:

1. Interest in activity: It is important to choose the types of activity that are interesting to you and give pleasure. This will help you adhere to training program in the long run.
2. Availability of activity: It is important to choose the types of activity that are available to you at the place of residence and in time. For example, if you do not have a pool near the house, then swimming may not be the best choice.
3. Physical capabilities: It is important to choose the types of activity that correspond to your physical capabilities. For example, if you have problems with the joints, then you should avoid exercises with a high shock load on the joints.

D. Development of a training plan:

1. Training frequency: It is recommended to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity. You can distribute this time for several days a week.
2. Training intensity: The intensity of training should correspond to your level of physical training and goals. It is important to start with a low level of intensity and gradually increase the load.
3. Duration of training: The duration of training should correspond to your level of physical training and goals. It is important to start with short training and gradually increase time.
4. A variety of training: It is important to diversify training in order to avoid overwork and injuries. You can alternate various types of activity and exercises.

E. Principles of progression and adaptation:

1. Gradual increase in load: It is important to gradually increase the load so that the body adapts to training and there is no overwork and injuries.
2. Rest and recovery: It is important to give the body enough time to relax and recovery after training. It is recommended to sleep at least 7-8 hours a day.
3. Listen to your body: It is important to listen to your body and do not overstrain. If you feel pain or discomfort, then you should stop training and relax.

IV. Safety and precautions

A. Warm up and hitch:

1. Warm up: A warm -up is necessary to prepare the body for training. It helps to warm up the muscles, increase blood flow to the muscles and prepare the cardiovascular system for the load. The warm -up should include light aerobic exercises, such as walking in place and swinging arms and legs, as well as stretching exercises.
2. Hitch: The hitch is necessary to gradually reduce the intensity of training. It helps to reduce the pulse and blood pressure, as well as reduce muscle tension. The hitch should include light aerobic exercises and stretching exercises.

B. Correct technique for performing exercises:

1. Teaching technique: It is important to learn the correct technique of performing exercises in order to avoid injuries. You can contact a coach or use video tutorials.
2. Using mirror: When performing exercises with weights, you can use a mirror to control the implementation technique.
3. Observation of sensations: It is important to observe your sensations and stop the exercise if you feel pain or discomfort.

C. Pulse control and blood pressure:

1. Determination of the target zone of the pulse: It is important to determine the target zone of pulse for aerobic training. This is the pulse range in which training is most effective and safe.
2. Measurement of pulse and blood pressure: It is important to measure the pulse and blood pressure to, during and after training in order to control the condition of the cardiovascular system.
3. Appeal to a doctor with deviations: If you notice any deviations from the norm in the pulse or blood pressure, you should consult a doctor.

D. Hydratation and nutrition:

1. Drink enough water: It is important to drink enough water before, during and after training, to avoid dehydration.
2. Healthy nutrition: It is important to observe a healthy diet in order to provide the body with the necessary nutrients for training and recovery.

E. Avoiding overtraining:

1. Listen your body: It is important to listen to your body and do not overstrain. If you feel fatigue, pain or discomfort, then you should relax.
2. Sufficient rest: It is important to give the body enough time to relax and recovery after training.
3. A variety of training: It is important to diversify training in order to avoid overwork and injuries.

F. Using appropriate equipment and clothing:

1. Comfortable clothes and shoes: It is important to wear comfortable clothes and shoes for training.
2. Using protective equipment: If necessary, use protective equipment, such as a helmet and knee pads.
3. Equipment check: Before using the equipment, it is necessary to make sure of its serviceability.

V. Motivation and maintenance of interest in physical activity

A. Setting realistic goals: It is important to set realistic goals so as not to be disappointed and not lose motivation.

B. Search for a training partner: Training with a partner can be more motivating and funny.

C. Joining a group or club: Joining a group or interest club can help you find new friends and maintain motivation.

D. Tracking progress: Tracking progress can help you see the results of your training and maintain motivation.

E. A reward for achievements: A reward for achievements can help you maintain motivation.

F. A variety of training: A variety of training will help you avoid boredom and maintain interest in physical activity.

G. Remember the advantages: Remember the advantages of physical activity for your health and well -being.

VI. Adaptation of the program of physical activity to special health conditions

A. Arthritis:

1. Low shock load exercises: Choose exercises with a low shock load on the joints, such as swimming, walking and cycling.
2. Strengthening the muscles around the joints: Strengthen the muscles around the joints to provide them with support and stability.
3. Stretching and flexibility: Perform stretching and flexibility exercises to maintain joint mobility.
4. Consultation with a physiotherapist: Consult a physiotherapist to develop an individual exercise program.

B. Osteoporosis:

1. Weight exercises: Perform weight exercises to strengthen the bones.
2. Exercise exercises: Perform burial exercises to increase bone density.
3. Balance Exercise: Perform balance exercises to reduce the risk of falls and fractures.
4. Consultation with a doctor: Consult a doctor to determine a safe level of load.

C. Cardiovascular diseases:

1. Cardio-training: Perform cardio training, such as walking, swimming and cycling to improve the work of the cardiovascular system.
2. Pulse control and blood pressure: Control the pulse and blood pressure during training.
3. Gradual increase in load: Gradually increase the load to avoid overloading the cardiovascular system.
4. Consultation with a cardiologist: Consult a cardiologist to determine a safe level of load.

D. Diabetes:

1. Regular physical activity: Regular physical activity helps to improve insulin sensitivity and reduce blood sugar.
2. Control over blood sugar: Control the blood sugar before, during and after training.
3. Proper nutrition: Observe proper nutrition to maintain a stable blood sugar.
4. Consultation with an endocrinologist: Consult an endocrinologist to develop an individual training and nutrition program.

E. Other chronic diseases:

1. Consultation with a doctor: Consult a doctor to develop an individual training program that takes into account your health features.
2. Adaptation of exercises: Adapt the exercises to your capabilities and restrictions.
3. Listen to your body: Listen to your body and do not overstrain.

VII. Examples of physical activity programs for people aged 60+

A. Program for beginners:

1. Walking: 30 minutes walk 3-5 times a week.
2. Exercises with your own weight: 10-12 repetitions of squats, push-ups from the wall and rise for socks 2-3 times a week.
3. Stretching: 10-15 minutes of stretching after each training.

B. Middle -level program:

1. Walking or cycling: 45 minutes of walking or cycling 3-5 times a week.
2. Exercises with dumbbells: 10-12 repetitions of biceps, triceps, shoulders, back and legs 2-3 times a week.
3. Yoga or Pilates: 30-45 minutes of yoga or Pilates 1-2 times a week.

C. Program for an advanced level:

1. Burning or Swimming: 30-45 minutes of running or swimming 3-5 times a week.
2. Exercises on simulators: 10-12 repetitions of exercises on simulators for various muscle groups 2-3 times a week.
3. Tai-chi or dancing: 45-60 minutes of tai-chi or dance 1-2 times a week.

VIII. Resources and support

A. Doctors and physiotherapists: Contact a doctor or physiotherapist to obtain individual recommendations and develop a training program.

B. Fitness centers and clubs: Join the fitness center or club to gain access to equipment and classes under the guidance of a coach.

C. Online resources: Use online resources such as websites and applications to get information about physical activity and find exercises.

D. Support groups: Join the support group to get motivation and support from other people who are engaged in physical activity.

E. Programs for the elderly: Learn about physical activity programs for the elderly in your area.

IX. Food supplements and vitamins (with caution and after consulting a doctor)

A. Protein: Protein is necessary for the restoration and growth of muscles. Take protein additives if you do not get enough protein from food.

B. Creatine: Creatine helps to increase strength and endurance. Take creatine supplements if you are engaged in strength training.

C. Vitamin D: Vitamin D is necessary for the health of bones. Take vitamin D additives, especially if you live in the region with a lack of sunlight.

D. Calcium: Calcium is necessary for the health of bones. Take calcium additives if you do not get enough calcium from food.

E. Omega-3 fatty acids: Omega-3 fatty acids are useful for the health of the heart and brain. Take additives with omega-3 fatty acids.

IMPORTANT! Before taking any food additives and vitamins, you need to consult a doctor in order to exclude contraindications and avoid side effects. Do not take additives in large doses.

X. Psychological aspects of physical activity

A. Reducing stress and anxiety: Physical activity helps reduce stress and anxiety.

B. Improving mood: Physical activity helps improve mood and increase energy level.

C. Improving self -esteem: Physical activity helps to increase self -esteem and self -confidence.

D. Improving cognitive functions: Physical activity helps to improve cognitive functions, such as memory and attention.

E. Socialization: Physical activity can provide opportunities for socialization and communicating with other people.

F. Overcoming fear and uncertainty: Overcome fear and uncertainty and begin to engage in physical activity.

Physical activity of 60 years and older is an important element of a healthy and full longevity. The right choice of activity, compliance with safety principles and regular training will help you maintain health, improve the quality of life and enjoy every day. Remember that it’s never too late to start!