Physical exercise for the elderly. Exercises for the elderly: complex and tips

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Fitness classes are very useful not only for young people, but also for people much older. So, you can safely start training. You are provided with a charge of vivacity and harmony of the body with the soul. Today we will tell you about a storehouse of magic called gymnastics for the elderly.

Three secret gymnastic exercises for the elderly

Yes, you heard right, gymnastics. Do you think it's all fiction? Get those bad thoughts out of your head. People even over 70 go in for sports, keeping themselves in good shape.

As long as the soul dances and sings, you do not get old! Remove all "can't" from your life path. They don't exist! Sitting on the couch, you can miss a precious life. She deserves to be appreciated...

Not even a wheelchair is an excuse for giving up sports! After all, you can perform some elements while sitting. Strengthening your muscles and fighting spirit. You are now accompanied by many helpers. Magazines, TV specials.

There are a lot of great video lessons in gymnastics for the elderly. You can choose a convenient complex and follow it. We will push you a little on the right path, and then, believe me, you will figure it out!

There are three secrets for the elderly that you need to know and apply in life.

A couple of the main secrets of the youth of your body

The first exercise is chair push-ups. (ten times, no more)

Second - squat (about ten times according to the standard)

Third, leg raises (preferably when making lifts, hold them at least a little in the air)

By doing these seemingly simple exercises every day for half an hour, you will notice an unsurpassed result very soon! The main thing here is not to be lazy. Then everything will come out.

The appearance of a woman always worries, so that she does not speak. But dear grandmothers, age is not a sentence to your beauty! It is necessary to accept your years with honor and dignity. Show them they can't take away your charm.

To help in this useful matter as much as possible, we will bring to your attention special for women that help rejuvenate the body and spirit.

A woman can and should be beautiful at any age

First, water procedures. They are the same aerobic exercise as exercise bikes, but with minimal stress on the joints. You will make your muscles remarkable and take your endurance to a higher level. And the extra weight, but you will forget about it altogether!

Secondly, it will improve the condition of not only muscles, but also bones. It's called circuit training. Includes about five exercises. Start it with squats, then continue the complex with push-ups, then lunges, and squats for dessert. Also by doing data, you improve the functioning of your heart!

Third, yoga as a sport for the elderly. The right can take its place in our list. I can’t imagine how many supporters of this technique there are all over the earth. But not so little! It is difficult to name the best method of recovery. With the help of yoga, you tone not only the physical state of the body, but also spiritual balance.

For the elderly - "Tai chi". In China, it is no surprise to play sports. It all happens there, of course. People have great respect for the spiritual and physical condition. The old method of tai chi is the healing of the whole organism, increasing immunity and working capacity. By adhering to this set of exercises, you prolong your life, full of health and smiles.

Another interesting way to improve your life doubly!

Also, when performing the “tai chi” complex, special music is needed. Delicate sounds of a flute or something similar to it. This will certainly create the necessary mood for you, which will lead to maximum concentration in the lesson.

Tai chi contains a list of exercises to strengthen the muscles of the legs. Helps a person to automatically maintain balance and equilibrium. It's so important for older people. With age, the muscles weaken, and the mobility of the joints becomes extremely small. Therefore, older people constantly suffer from falls. But if you do it twice a week, you can prevent it.

We want to offer you our dear friends a magnificent method that fills you with vitality. Please pay your attention to the basic articular gymnastics for the elderly.

Good health, the result of a lot of work on yourself

Before everything, be sure to do a light workout. Just some 10 minutes! Knead all the joints, and then proceed to the main complex. If you don’t spend time on this, then there simply won’t be any benefit from the program that I will describe to you later.

The main set of exercises for the joints

Lie on your back, always with straight legs. Then, bending one leg at the knee, put the other on the knee and do the slopes.
The second exercise is performed again on the back. Bend your legs at the knees, spread them apart as close to the floor as possible. Stretch as far as you can.
Stand up straight, lean on the wall with your hands. Rotate the leg in part of the pelvic area.

Lie down on the floor, do not bend your legs and start lifting both legs up. Try to fix them for a couple of seconds in an elevated position.
Roll over on your stomach, hands under your head. Spread them back, lift the body. Raising it more, you bend your back deeper. And this leads to better results.
Position - on the back, lying down. Do pull-ups of bent knees to the chin.
This exercise is for the neck. Tilt the head in turn, then to the left, then to the right shoulder. Try to get your ear to it. Then do forward and backward bends.
Lastly, sit down on a chair. Twist the body, while trying to reach further and further.

Gymnastics for an elderly person should not seem like something difficult and intimidating. There are plenty of sparing options for sports for people with any physical disabilities. The main desire, as well as faith in yourself, and you will succeed. Be sure to consult your doctor before taking any action. Each person, of any age, has his own contraindications and you must be extremely careful not to harm yourself.

Therapeutic exercise is very important for the elderly, because it allows you to prolong life and activity. At a respectable age, people are prone to many chronic diseases. The young organism had sufficient strength and simply did not allow them to manifest themselves.

In old age, unfortunately, this is not possible. But do not despair. You can successfully resist them even at this age. And a special set of exercises will provide significant assistance in this. Read about carbohydrates.

Optimal physical activity

For an elderly person, intense physical activity is contraindicated. But physiotherapy exercises are necessary. It will help maintain the level of physical activity, which will certainly only benefit. Physiotherapy exercises for an elderly person will be a feasible burden and will bring many benefits.

Why do the elderly need physiotherapy exercises

Skeletal muscles must be maintained in constant tone.
It is very important that the blood is saturated with oxygen. At this age, this is extremely necessary, since the volume of the lungs is reduced, resulting in oxygen deficiency. This has a negative impact on the human condition.
The system of the heart and blood vessels is trained. But it is not necessary to be too zealous, not forgetting about age.
It is an excellent way to prevent the occurrence of atherosclerotic phenomena. There is an expansion of blood vessels, which favorably affects the state of blood flow through the vessels.
The intestines begin to work better, increasing their peristalsis.

Approximate set of exercises

The complex below consists of several commonly available lightweight exercises.

"Pendulum" - performed in a standing position. The muscles of the neck relax, and the head tilts to the right and left. The head makes unhurried movements like a pendulum.
The exercise is performed from the same starting position. The head is alternately placed on each shoulder. It doesn’t matter if nothing happens right away, increase the amplitude gradually.
The head is thrown back and rotational movements are made.
The location of the brushes are the shoulders. The arms are bent at the elbow joint and spread apart. If the exercise is performed 5 times in each direction, then this is quite enough.
Bend your arms at the elbows and spread them apart. Simulate a situation in which you want to hug someone.
It is necessary to take a maximum breath and arch your back. In this position, you need to linger a little. Then exhale and straighten up.
Hands on the belt, socks are divorced. The legs should be slightly bent at the knee joints. In this position, half-squats are performed.
The legs are kept together. Performing a low squat. At the same time, circular movements are performed with the hands. It is enough to make several such approaches. At first, this exercise may be difficult for some. Don't worry, things will get better little by little.

The use of such a set of exercises will provide an elderly person with the necessary physical activity. If you do them daily, then after a while you can feel much better.

The general condition will noticeably become cheerful, various diseases will be less disturbing. Interest in life will awaken again, and everything around will be perceived with a positive attitude.

Everyone knows the axiom “movement is life”. Indeed, in order to live, one must constantly move at any age. The issue of movement for pensioners is especially acute: you don’t have to go to work, you can watch all the series in a row and there are many reasons not to get up from the couch: there are a lot of sores. However, one must move in order to live qualitatively, to have a clear mind,. And it doesn’t have to be a set of any physical exercises. But wellness does not hurt at all.

The main problem of older people is the feeling of their uselessness in society. It is important during this period to find supporters for yourself, do what you love, master a computer, communicate on social networks. It is worth starting to do morning exercises. It will cheer up, vitality, give optimism and cheerfulness for the whole day.
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What will you get?

Awakening in the morning is the transition from a sleepy state to active activity. The whole organism must switch to a new mode. At a young age, this transition occurs quickly within a few minutes. With age, this transition is stretched over time, which negatively affects the state of internal organs.

In order for the organs to wake up faster and start working in the daytime mode, morning exercises are needed. Its purpose is to activate the nervous system by transmitting impulses from the muscles to the brain. The more muscles involved in the morning warm-up, the faster the transition will occur. Therefore, in gymnastics for those over 50, exercises are selected that stimulate all processes in the body. These exercises will help strengthen and maintain the mobility of the ligaments and joints, maintain a beautiful posture, make up for the lack of movement, increasing muscle tone.

Conditions for gymnastics

In order for the intestines to start working and remove toxins and toxins, you need to drink a glass of warm water.

Ventilate the room before gymnastics to saturate the cells with oxygen.

Do not overdo it, you should get joy and, not fatigue and a desire to lie down again.

Clothing should be comfortable.

Practice calm breathing.

After class, it is good to take water procedures.

Morning exercises for the elderly

This complex should cover all muscle groups.

Sitting on a chair, look down, up, right, left, then make a few rotational movements with your eyes. Perform all movements first with raised and then lowered eyelids. Movement should not be abrupt. After the end of the exercise, in a circular motion of the fingers, it is easy to stroke the eyes, and then blink them.
And now, without changing the position 10 times, strongly squeeze the eyelids.
In a sitting position, slowly turn your head 5-6 times to the sides, fixing your eyes on a certain point.
IP (starting position) standing, feet shoulder-width apart, arms along the body. Inhale, put your foot back on the toe, arms up and bend. Exhale - IP. Now do the same with the other leg. Repeat 5-6 times.
IP - legs wider than shoulders, arms in front. Inhale, turn the torso to the side, arms to the sides too. Exhale - IP. Repeat on the other side.
IP - standing, spread your legs wide, hands on your belt. When inhaling - swing to the side with the foot, exhaling - IP. And now move to the other side. Repeat 5-6 times.
IP - standing. Perform swings back alternately with your legs.
IP - standing, arms bent to the shoulders. When inhaling, bend in the back, spreading your arms to the sides. Exhale - IP.
Get on all fours. Inhale - straighten your left leg, do not bend your arms. Exhale - IP. Do the same with the right leg.
Lying on blue, arms and legs spread apart. Inhale - turn around so that you clap your right palm on your left. Exhale - IP. Now run on the other side. Repeat several times.
IP - standing. Step in place with your hips high.
This morning exercise will help the body wake up faster. You need to do it in any form, without rushing. Do all exercises smoothly and without straining. It is important to control your breathing. You can adjust the complex and add exercises as you wish.

We hope that the exercises will give you pleasure and energize you for the whole day.

The benefits of walking

Of course, during the day you need to choose the time and walk in the fresh air. It is necessary to walk at any age in winter and summer, regardless of the weather. The walk should last at least an hour. Useful walking at a fast pace.

What is the benefit of walking?

Firstly, an excellent load on the muscles of the neck, back, lower back, the activity of internal organs is activated, the blood supply to the body improves, oxygenation of tissues and all cells occurs, metabolism increases, immunity increases. Walking helps to improve the functioning of the digestive system, cope with constipation. In a word, walking increases vitality, reduces fatigue syndrome, improves mood, is good.

Combining morning exercises for the elderly with intensive walking, you will significantly improve the quality of life. It is important to increase the load in training. But be careful, everything is good in moderation!

Remember that gymnastics can be done by everyone: at any age and disease. Health to you!

ATTENTION:

Traditional medicine recipes are most often used in combination with conventional treatment or as an addition to traditional treatment. Any recipe is good after consultation with a specialist.

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Exercises for pensioners can be not only physical, but also moral, supporting their spirit and mood. Retired people and men and women often lose all interest in life. The consequence of self-doubt, loneliness, mental instability and poor contact with the outside world is not only excessive consumption of alcohol and smoking, but also excessive consumption of drugs. After all, many retired women take handfuls of medicine. But the main factor of such behavior is fear. Elderly people are tormented by the fear of loneliness, war, illness, old age, fear for the future of the country and youth. In the information field surrounding an elderly person, there are so many horrors and fears that a person with poor health and advanced age cannot find his way to himself, and most believe that they do not live, but survive.

Pensioners live life from series to series, they know everything that is going on in the world, but they do not know their neighbors, they listen to debates on TV, but do not want to talk with relatives and friends. The more we become passive contemplators of what is happening, the more we move away from real life, we withdraw into ourselves in our little world. How to break this ? After all, it greatly undermines our lives on a mental and physical level.

Conduct a self-analysis of your life, analyze your anxieties and fears, determine for yourself a goal for the near future. Relax, you won't even notice that all our muscles, hearing and sense of smell are constantly in tension. And if you pay attention, then it is. Lie down on the floor or on the sofa, stretch your legs and arms and analyze how tense our arms, legs, head are. Gradually release them, relax, then release your thoughts. Lie down thinking about the good.

To learn how to manage yourself, you need to systematically engage in auto-training, it will take only 10 minutes a couple of times a day. Within a few weeks, you will be able to establish peace of mind. In time, you will stop , but you will start making plans for the future.

Retired women should not withdraw into themselves, psychologists advise to communicate more, not to interrupt contacts with acquaintances and relatives, but to expand and maintain them. If there is no possibility for personal meetings, you need to communicate by phone or write postcards and letters as before, having written a letter, a person released a burden from his soul, now this is all, unfortunately, in the past. Of course, you need to communicate only with those who deliver positive emotions, showing respect for the problems of the interlocutor.

Having mastered the auto-training exercises, you can move on to exercises for morning exercises. Physical education is recommended for older people to maintain health. Physical education can be done by people of all ages, provided that health allows. You can do light runs and play team sports that allow retirees to socialize. It should be noted that retired women attend sports sections and swimming pools more often than men. At home, you can perform feasible muscle-strengthening exercises designed for your health.

Therefore, we offer a set of exercises for morning exercises for retired women who have poor physical fitness, but with a cheerful spirit. When doing exercises, we follow our breathing, we inhale through the nose, inhaling deeply, and exhale slowly through the mouth. Charging time is 15 minutes. Performing the exercises, we monitor the well-being, if something is not right, the classes should immediately be stopped and proceed to water procedures.

1st starting position standing. Hands to the shoulders, up - inhale, lower the hands down through the sides slowly - exhale, repeat 5 times;

2nd stand straight, cross your arms, spread your arms to the sides and swing your legs to the side, to the starting position, swing the other leg. Perform 5 times with each leg.

3rd starting position sit on a chair hands, on the belt. We turn the body to the left, with the withdrawal of the hand to the side with the palm up, we take a breath. We return to the starting position - exhale. Perform 5-6 times in each direction.

4th starting position sit on a chair with your back to the back of the chair, arms resting behind, stretch your legs. Raise the leg, bent at the knee, straighten and lower it to the bottom, return to its original position. Breathing is even, perform 6 times with each leg.

5th starting position - emphasis, standing with your hands on the back of the chair. We bend our elbows so that the chest touches the back of the chair, while simultaneously moving the leg back and up, we inhale, return to the starting position - exhale. Let's do it if possible.

6th, we will complete the exercise by calm walking on the spot.

Such simple physical activity will not harm women of any age and will be affordable for women in retirement. After charging, you will feel much more cheerful, and your mood will improve.

The pace of all exercises should be quite moderate at the beginning and faster when the body copes and gets used to it. After intense exercise, you need to take small breaks for a few seconds. Avoid sudden movements, only smooth and calm, especially for older men who take up exercises without calculating their strength, and then their joints and muscles hurt.

Exercises for older men are specially designed to keep them healthy, these morning exercises are designed for retired men who want to lead an active, healthy lifestyle.

1st starting position - standing hands on the belt. Rise on your toes, take your elbows back, inhale, return to the starting position - exhale. Run 8 times.

2nd starting position, standing arms forward and to the sides, palms down. Raise the right leg and reach for the palm of the left hand, do the same with the left foot to the right hand. Run 8 times.

3rd starting position, standing legs apart, feet parallel, arms up, fingers in a fist. Perform torso bending forward without bending your legs, arms back, open your fists. Return to starting position. Run 7 times.

4th starting position of the leg shoulder width apart, arms to the sides. Perform springy torso to the right, right hand behind the back, lunge with the left foot, bending at the knee, left hand up, return to the starting position. Perform tilts gently repeat in each direction 6 times.

5th standing, raise your arms forward and to the sides, arms forward and down back. Raise your hands up, take your foot back to the toe, put your foot down, lower your hands down and back. Breathing is even, movements without delay are performed 6 times.

6th, make an emphasis lying down, rest your hands on a table, window sill or chair. Bend your arms, touching the support with your chest, raise one leg and inhale, pull out to the starting position, exhale. Perform slowly, 6-7 times with each leg.

7th jumps in place, arms bent at the back at the elbows, perform 60 seconds, then move to steps in place, move to walking around the room with deep breathing.

After charging, check the heart rate, count the pulse, it should not exceed 110-120 beats per minute. All advice for women and men of pensioners is based on medical literature and is aimed at healing and prolonging life, do not try to get tired when doing exercises, you should get a charge of vivacity, not fatigue.

One of the main causes of joint diseases in the elderly is physical inactivity. You want to move as little as possible, and you don’t have to make any special efforts for anything. You don’t have to go to work, shops are nearby, and many people have a car to travel to the country. All these conveniences create serious problems for the joints. The release of joint fluid is significantly reduced, the joint becomes inflamed, arthritis, arthrosis and other extremely unpleasant diseases begin. And gymnastics for the elderly will help to avoid this. Simple exercises will increase joint mobility and help reduce the risk of most diseases caused by physical inactivity.

Gymnastics for the elderly is a set of simple exercises that help speed up blood circulation, normalize metabolic processes, and make joints more mobile. Class time is no more than an hour, while the exercises are performed slowly, most of them are done sitting or lying down. All this helps to avoid heart problems, severe stress on muscles and joints, increased pressure and other side effects of conventional gymnastic complexes that are not intended for people of age.

Gymnastics for the elderly - what you need to know before starting classes

Gymnastics for the elderly is designed for people over 50, as well as for those who have joint diseases - arthritis, arthrosis, osteochondrosis and others. People with a weakened heart muscle can also do it, since there are no strong loads, the effect is achieved by the regularity of classes, and not by their intensity.

How to restore joint flexibility? Exercise for the elderly

Elbow Exercises: in a sitting position on a chair or standing, lower your hands down and relax them. Shoulders parallel to the floor. We clench our hands into a fist (not much) and begin rotation at the elbow. First slowly, then faster. The first two classes we do 5 rotations in different directions, then we increase the number to 20 repetitions.

Shoulder exercises: while standing, rotate the right and left hands alternately. First - clockwise, then - counterclockwise. To perform the exercise correctly, you need to achieve heaviness in the hands. We also do 5 approaches at the beginning of classes, gradually increasing them to 20.

Foot exercises better to do sitting. On a chair, with a straight back, raise the leg so that the thigh is parallel to the floor. Rotate the foot clockwise and counterclockwise, 5 times in one direction and 5 times in the other. We do the exercise alternately with the left and right legs. The number of approaches is gradually increased to 20.

Exercises for the knee joints. Standing, we bend our legs a little, put our palms on the kneecaps. Rotate your knees clockwise and counterclockwise. As in previous movements, we start with 5 approaches, gradually bringing them up to 20.

Additionally, you can do spine exercises- stretching lying on the floor, gymnastics for the neck, but these exercises should be carried out only after consulting a doctor. The neck and spine are fragile and painful places, and in some diseases their activity is contraindicated.

Gymnastics ends with stretching. Gently stretch our legs while sitting on the floor, reach our toes with our hands, try to spread our hips as wide as possible. We tilt the body forward with springy movements gradually developing the muscles of the pelvis and stretching the tendons. When we have reached the maximum possible stretching, we freeze for a few seconds, fixing the result.

Performing gymnastics every other day and bringing the time of classes up to an hour, you will get the necessary gentle load on the body, which will help restore life support systems, increase joint mobility, elasticity of tendons and muscles.

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