Exercise in the elderly

Exercise in the elderly

It is difficult to specify the age in which began the decline of the human body, better known as aging. The way in which we come to senior citizens, and the vitality with which we face it, depend on many factors such as genetics, lifestyle that we have taken, the type of work, food, etc.
When you reach this stage in life people may have, at last, time that before not to carry out various activities, including physical exercise.
Sport is vital at any age, children, adults or elders, provided this is done taking the necessary precautions and choosing the most suitable for each age and condition.

Changes that occur in the body

Our body undergoes several changes as time goes on, that affect each person differently. We can see how are the first wrinkles on the skin, how hair turns white, and the morphology of the body and weight vary.
Several studies have shown that one of the first changes that can be seen in the body after a certain age is the lack of agility to move, due to the decreased ability of movement of the joints, together with a decrease in height.
Other changes related to the passage of the years are:
· The loss of body balance.
· The change in the way of walking.
· Decrease in speed walking.
· Smaller capacity to rise quickly from a seat.
· Loss of muscle mass.

Why do exercise in the elderly

The promotion of the practice of sport among the elderly is essential to decrease the effects of aging, and safeguard the ability to move these people, since one of the factors characteristic of old age is, precisely, the decrease in physical activity.
The elderly must stay active in their daily lives. Many people have a dynamic life without exercise, because they do it with daily tasks such as shopping, cleaning the House, etc. Thus having an appropriate level of activity.
The benefits that sport can bring to the elderly, also result in benefits to society, because they contribute to significantly reduce the costs in health and health care.

Have cases where there are to exercise

There are various pathological States where training serves for muscle strength which is basic, running in the background the aerobic workout.
States that the exercise would be suitable are:
· Severe arthritis.
· Joint limitation in mobility.
· Limb amputation.
· Patients with locomotion problems.

Benefits of the physical exercise in the elderly

Thanks to exercise during the third age can obtain many benefits in a variety of areas of the body, so can comment:
· It increases the overall sense of well-being.
· It controls the body's weight.
· It lowers body fat.
· Reduces the risk to develop various pathologies such as: heart disorders, hypertension.
· It decreases stress and insomnia.
· It improves the physical and psychological health in general.
· It strengthens the concept of self-esteem and body image.
· Help control the level of lipids, blood sugar, etc.
It is good to know that most of these beneficial effects is achieved with a practice regular physical exercise, returning to the previous state when you stop making them.

Recommendations for exercise in the elderly

Most recommended sports in the third age

There are many physical exercises appropriate for everyone at any age, provided they do not carry out excessive in terms of weight or tension load, both general and localized.
The most notable issue is to know incorporate physical activity into lifestyle that seniors, have sports offering joy and fun, that is the best way to practice them correctly is looking for that and feel at ease.
Age should not be an obstacle to practice sport, already that much more time and effort invested in conserve and increase your ability to move, most will enjoy greater independence and social life.
Most suitable physical activities for seniors are:
· Walk.
· Bicycling outdoors or static.
· Dance.
· Swimming.
· Yoga.
· Taichi.
· Low-impact aerobics.
· Aqua fitness (gym in water).

Frequently asked questions

Is enough sport for one elderly person just walking?
There are several studies that show that when a person walks at a brisk, desire and energy three days per week, approximately for half an hour, it slightly improves bone mineral density of the column
We recommend exercise strength in older people?
Yes, it is advisable to work on it, because thus it increases mobility and makes them more independent when it comes to engage in their daily chores.

Precautions to practice sport

General physical exercise in moderation does not represent any risk for people of the third age. The problem arises when one interprets differently the term "moderate".
At this stage of life, there are certain risk factors that must be considered:
· The existence of a cardiovascular risk, since it may be possible to appear any anomaly when exercises are done suddenly and without control.
· The possible presence of osteoporosis, already this pathology is characterized by a loss of bone mass, which makes the bones more porous, so they have increased risk of breakage. In these cases the practice of aerobic exercise sudden like running, jogging, volleyball, soccer, basketball is not recommended...

Should I see a doctor before you start any exercise?

As a general rule alterations resulting from old age are due to the sedentary way of life or as a result of chronic diseases which possess, therefore should be examined carefully before prescribing an exercise. It is convenient that the doctor is the first person that evaluates through the medical history of the person, the ability to perform physical exercise, recommending thus most suitable for their age and personal conditions.
It is advisable to see a doctor regularly at least about two times a year and always to present any anomaly.
Not all sports are suitable to certain ages, therefore there will be limitations in this regard.

Article contributed for educational purposes