The best exercises most appropriate to the third age,and such as hiking, swimming, or stretching exercises have many benefits, such as relieving the pain of arthritis, strengthen the muscles and joints and prevent the onset of injuries and chronic diseases such as diabetes or high blood pressure, for example.
The exercises should be practiced 3 times per week and under the guidance of the doctor and a physical trainer, because some of them may be contraindicated, according to the physical fitness of the elderly. In this way, the best exercises for the elderly include:
The walks, and to promote social interaction, strengthen the muscles and joints and improve the heart rate. During the walk, it is important to keep your back and your shoulders upright and use some comfortable running shoes with cushioning.
The elderly should begin with short trips and increase the distance hiking for 30 to 60 minutes, about three times per week. Before and after hiking, it is very important to stretch to avoid injury. Here are some stretching exercises to walk.
Swimming is one of the best exercises for the elderly because it helps to lengthen and strengthen the muscles and joints of the body, without any injury or without causing a large impact on joints, which is detrimental at this age.
In addition, swimming helps to relieve the pain caused by arthritis, prevent bone loss and decrease the risk of diseases such as diabetes or hypertension, for example.
Cycling is also a good choice of exercise for seniors because it helps to strengthen joints, especially the knees, ankles, and hips, in addition to help strengthen the muscles of the legs and abdomen.
In addition, cycling also helps to lower blood pressure and relieve the pains caused by arthritis. See more benefits of biking and who care if you should have.
The stretching, and improve flexibility and blood circulation, also improve the range of motion, thus favoring the achievement of activities of daily living such as tidying up the house or cooking, for example.
In addition, the stretching exercises help to decrease stiffness of the joints and muscles, and to avoid the appearance of lesions. Check out some stretching exercises for the elderly.
5. Water aerobics
In the aerobics, all the muscles of the body are exercised and the water favors the relaxation of the joints, relieving pain, and developing the strength and endurance of the body. In addition, the water aerobics improves the heart rhythm and the health of the lungs..
The yoga varies strength exercises with balance exercises, helping to improve posture, stability and flexibility of the body, in addition to help stretch and tone up the muscles and relax the joints.
Pilates helps to stimulate the blood circulation and increases flexibility and strength, favoring the coordination of movements. In addition, it also helps to improve posture and relieve stress.
The elderly should stop doing the exercises if you start to feel a severe pain, should consult the doctor to do tests, to identify the diagnosis and perform the treatment, if necessary, to continue to practice the exercise without risks to health.