2023-09-28 15:26:58
Regular exercise is one of the main recommendations of experts if you want to have good health. This habit is as important as eating a balanced diet and a diet rich in vegetables and fruits.
However, not all exercises are for everyone, nor for all ages. It is important to keep in mind that as the years go by, the body’s conditions change and therefore older adults need to exercise differently.
Information from the Mapfre Foundation indicates that although it is true that the aging process cannot be stopped, continued physical activity slows it down, provides greater autonomy to older adults and, as a consequence, increases their quality of life during this very important stage.
Physical activity is decisive to improve the condition of older adults. | Photo: Royalty free
Regular exercise also prevents the development of cardiovascular conditions and may provide bone and muscle, metabolic, cognitive and psychosocial benefits. Some of the exercises recommended for older people are, for example, resistance and strengthening exercises.
Aerobics
Among the resistance options are aerobics. The World Health Organization suggests 150 to 300 minutes a week of moderate aerobic activity or 75 to 150 minutes of vigorous aerobic activity, two days a week of muscle-strengthening activity, or multicomponent activity sessions in which Work together on strength, flexibility, coordination or balance.
Muscle strengthening is key in advanced age. | Photo: picture-alliance / dpa
Strengthening
Strengthening muscles helps maintain balance and prevent falls and fall-related injuries. However, it is important to start with small weights or low-level resistance bands and gradually increase the difficulty.
Some muscle-strengthening exercises focus on lifting weights, raising your arms overhead, doing push-ups, lifting your own body weight, and using a resistance band, for example.
Hikes
Walking at medium and high intensity is recommended in any exercise plan for adults over 60 years of age. A publication from the magazine Mejor con Salud, written by Josberth Benítez Colmenares, refers to research that has shown its benefits during old age, ranging from muscle strengthening and improving aerobic capacity, to balance and balance.
Swimming
Yoga is a healthy practice for older adults. | Photo: Thomas M. Barwick INC
Yoga
Yoga, especially chair yoga, is good for adults who have balance problems, back pain, vertigo or poor flexibility. Better with Health indicates that although the intensity of chair yoga is lower than traditional yoga, evidence suggests that it is useful for improving quality of life and physical endurance in older adults.
The importance of health
However, before practicing any exercise it is important to take into account the state of health, since as the body ages it is prone to conditions that limit the amount of activity that can be performed during the day.
Some of the most common conditions are the following, according to Mejor con Salud.
Back and neck pain.
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