Active Activities For The Elderly Can Help Build Muscle And Resist Aging

With the increase of age, the lifestyles of many elderly friends are also changing. The elderly are discouraged from outdoor activities, and the good habits of outdoor activities are lost. The amount of daily activity is greatly reduced, which will make many elderly people feel unable to walk, stand for long, or carry things, and their physical strength is significantly reduced, which affects the health of elderly friends and reduces the quality of life.

In the World Health Organization's "Global Recommendations on Physical Activity for Health", physical activity is divided into age groups, and recommendations for exercise for people over 65 years old are given: exercise should be stable, at least 3 days a week for balanced exercise and Fall prevention activities.

The following exercise methods can be selected by elderly friends according to their physical conditions, and they can exercise without leaving home.

  Aerobic exercise

Cardio is the cornerstone of most workouts. Any physical activity involving large muscle groups that raises your heart rate is aerobic. Better aerobic capacity allows the heart, lungs, and vascular system to more easily transport oxygen throughout the body, allowing older adults to better perform activities of daily living and cope with life's challenges.

Older friends can practice like this:

From top to bottom, from easy to difficult: sit and step, raise your legs in place, and run in place.

Frequency: It is recommended for seniors over 65 years of age to do at least 150-300 minutes of moderate-intensity aerobic activity per week, or at least 75-150 minutes of high-intensity aerobic activity per week, or a combination of the two.

Strength training (resistance exercise)

Muscle mass and volume begin to decrease from around the age of 35, and become more pronounced after the age of 75. Muscle exercise is a "renewable energy source" regardless of age. The World Health Organization recommends moderate- or higher-intensity muscle strength training for older adults, preferably involving all major muscle groups.

Older friends can practice like this:

From top to bottom: seated ankle pump, seated knee extension, heel raise, squat up, hip bridge, if the strength is insufficient, squat up can be changed to chair stand up, repeat each action 30-50 times.

Frequency: Moderate or higher-intensity muscle-strengthening activities 2 or more days per week for additional health benefits.

balance training

Anyone, especially the elderly, can benefit from balance training. Balance training 3 or more days a week can enhance functional ability and prevent falls.

Older friends can practice like this:

Stand on one foot, alternating sides, hold for 3-60 seconds on each side.

Frequency: 3 days or more per week, moderate or higher intensity balance function training.

flexibility training

Flexibility is an important aspect of physical health. Stretching increases flexibility and improves range of motion in joints, helping older adults move more freely, maintain good posture, and prevent sports injuries.

Older friends can practice like this:

From top to bottom: stretch the chest and back, stretch the back of the thigh, stretch the arms and back, stretch the calf muscles, and hold for 20 seconds on each side of the chest, back and lower body movements.

Frequency: It is recommended to stretch 2-3 days a week. Moderate or higher intensity flexibility training 3 or more days per week.

Tips

Elderly people need to do head ups and downs carefully, and exercise should be gentle, slow, and gradual;

Before strenuous exercise, warm-up should be fully prepared; after strenuous exercise, it is recommended to relax and organize;

Wear well-fitting, elastic, and lightweight clothes when exercising; indoor activities are recommended when the ambient temperature is too high or too low, and fans or air conditioners should be used moderately if necessary;

Timely replenishment of water can help perspiration and maintain normal body temperature, and the temperature of drinking water should be appropriate;

If you engage in strenuous exercise, consider sports drinks to help replenish the sodium, chloride and potassium lost through sweating. Drinking sugary drinks and alcoholic beverages is not recommended, as they can accelerate fluid loss;

Learn to listen to the voice of the body, if there is discomfort, you need to adjust the exercise intensity or suspend the exercise in time;

Elderly people with underlying diseases such as cardiovascular, respiratory, endocrine and metabolism need to be extra careful when exercising.