The best exercises for seniors such as walking, swimming or stretching exercises have many benefits such as relieving arthritis pains, strengthening muscles and joints and preventing the onset of injury and the onset of chronic diseases such as diabetes or high blood pressure, for example. example.
The exercises should be practiced 3 times a week and under the guidance of the doctor and a physical trainer, because some exercises may be contraindicated according to the physical conditioning of the elderly. In this way, the best exercises for the elderly include:
1. Hiking
The walks, besides promoting social interaction, strengthen muscles and joints and improve heart rate. During the walk, it is important to keep your back and shoulders erect and wear comfortable, cushioned sneakers.
The elderly should start on short courses and increase the distance to take walks of 30 to 60 minutes, three times a week. Before and after walking, it is very important to stretch to avoid injury. Here are some stretching exercises for walking.
2. Swimming
Swimming is one of the best exercises for seniors because it has many benefits, such as stretching and strengthening the muscles and joints of the body, preventing the onset of injury, alleviating pain caused by arthritis, preventing bone loss and reducing the risk of diseases such as diabetes or hypertension, for example.
3. Cycling
Cycling is also a good exercise option for seniors because it helps strengthen joints, especially those of the knees, ankles and hip, in addition to helping strengthen the muscles of the legs and abdomen.
In addition, riding a bicycle helps lower blood pressure and relieve pain caused by arthritis.
4. Stretching
Stretching, in addition to improving flexibility and blood circulation, improves the range of movements, favoring the activities of daily living such as tidying up or cooking, for example.
In addition, stretching exercises help decrease stiffness in joints and muscles and prevent injury. Check out some stretching exercises for seniors.
5. Hydrogeology
In water aerobics, all muscles of the body are exercised and water promotes relaxation of the joints, relieving pain and developing the strength and endurance of the body. In addition, water aerobics improves heart rate and lung health.
6. Yoga
Yoga varies strength exercises with balance exercises, helping to improve posture, stability and flexibility of the body, in addition to helping to stretch and tone the muscles and relax the joints.
7. Pilates
Pilates helps to stimulate circulation, increase flexibility and strength, favoring coordination of movements. In addition, pilates helps improve posture and relieve stress.
The elderly should stop exercising if they start experiencing severe pain and should consult their physician for tests, identify the diagnosis, and perform treatment if necessary to continue exercising.
See too:
- 5 exercises for seniors to do at home
- Functional gymnastics
- What the elderly should eat to lose weight
Physical activity for the elderly
