Sport in old age: the best modalities

The practice of physical activity prevents the appearance of diseases in the elderly and the elderly. contributes to the maintenance of your well-being.
Physical exercise has undeniable benefits for all ages, from the youngest to the youngest. old people. That’s why, in this post, we present the best sports modalities for the elderly.

Benefits of sports:

Proper physical activity promotes physical health:

  • Reduces the risk of cardiovascular disease.
  • Prevents or helps to reduce hypertension.
  • Prevents or helps to reduce cholesterol.
  • Prevents obesity.
  • Prevents type II diabetes.
  • Helps prevent some types of cancer, such as colon cancer.
  • Reduces the risk of osteoporosis and, consequently, of fractures.
  • It improves some respiratory diseases, such as Chronic Obstructive Pulmonary Disease.

And it also promotes psychological health:

  • Increases the capacity for reasoning and memorization.
  • It confers resistance to stress.
  • It reduces the tensions that accumulate during the day.
  • Enhances the quality of sleep.
  • Improves self-esteem.
  • When practiced in groups, it reduces isolation.

Sport in old age: more suitable exercises

Adjusting exercises to the individual’s abilities and needs is essential, regardless of age. In the case of those who practice sport in old age, there are other cares to be taken, especially if physical activity has not been a constant throughout life.

Duration:

Exercises should be done regularly and continuously: 3 times a week, 40 to 60 times a week. minutes per session.

Warming up:

It should be about 10 minutes, accompanied by stretches, and done before the activity: it is you can walk, go up and down stairs, ride a bicycle in moderation, or, including, but not limited to, activities such as gardening. Dance is another great way to do this. approximation.

Modalities:

1. Hiking and trekking

One hour a day is enough to reduce the risk of cardiovascular disease, improving motor coordination and initiating a change of sedentary lifestyle habits to other healthier ones.

2. Swimming

Swimming is an activity with a reduced impact on the joints and allows for a greater impact on the joints. range of motion, being indicated for treating diseases such as arthritis and osteoarthritis. Works on blood circulation and breathing, helping to reduce shortness of breath of air.

3. Race

Running 30 minutes a day, five days a week, improves breathing and balance. In this warm-up and stretching are essential for the muscles to be in good shape. prepared for physical activity and avoid injuries.

4. Bicycle

Not only does it work on balance and the aerobic part, but it also strengthens the muscles of the thighs, the legs and, specifically, the twins – very important for the autonomy of the elderly. It’s Do not forget to wear a helmet and gloves to ensure the safety of the practitioner.

Deja un comentario