With a good training, a balanced diet and a fitness life, age is just a number and well -being can prolong.
A regular training routine It can mean more mobility, autonomy, strength and resistance. This is vital at any age, but when old age is approaching it is even more important. Doing physical activity can regularly prolong physical and mental well -beingfighting the early appearance of unfavorable diseases or psychological conditions.
According to the World Health Organization, Ideally, at least, between 150 and 300 minutes of exercises Cardiovascular a week to combat the appearance of hazards of this nature, while achieving greater balance and autonomy to move and prevent falls, which are so harmful in old age.
LISS training
Fundamental training for a fitness life in older adults
Anyway, for those who want to take their training beyond and feel optimal, there are several aspects to take into account. Resistance, strength, mobility and flexibility. All are important if the objective is to prolong physical and mental well -being, improve sleep quality, reduce symptoms or appearances of chronic diseasess, you strengthen bones and muscles, etc.
Among the most recommended training for older adults, we can highlight those of low impact, strength and mobility.
Low impact
Arrival The elderly, low impact exercises are highly recommended, because through them you can take care of the body in the face of the danger of injuries, especially in joints and bones. Among the activities that can be carried out are Light walks or soft jogging, bicycle, swimming or yoga. The latter provides flexibility and strength when using the full body to exercise.
Mobility
Probably, the exercises that most favor the elderly are those of mobility. These can help conserve flexibility and agility, so that daily tasks can be easier and more pleasant. Among the most recommended are:
- Neck stretching: It consists of gently bowing your head to the right, left, forward and behind keeping each position for 15 to 30 seconds. In this way the voltage in the neck and top of the back is relieved.
- Shoulder rolls: Rolling the shoulders back and forward with controlled movements, rigidity is reduced and mobility increases.
- Hip rotations: supported somewhere or standing, it consists of making circular movement with the hip to relieve tensions of the low back zone.
- Knee extensions: Sitting, a completely widespread leg should be lifted and sustained for a few seconds, this strengthens the quadriceps and improves the flexibility of the knee.
Force
These types of exercises can be performed with the body weight, with dumbbells or even elastic bandsfor greater security. Among the most common are wall flexions, calves lifting, squeeze of shoulder blades inter alia. They can be done in repeated movements and strongly increase independence when performing activities, facilitating the day to day.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
