With old age, some mobility problems that can be perfectly prevented with exercises arrive.
For older adults, have an exercise routine It is not simply an optional recommendation, but a key tool to enhance health. As we age, problems such as the decrease in lung capacity, the stiffness of the joints, the loss of muscle mass and a slower metabolism become more common.
Within the different forms of training, Cardiovascular (or aerobics) occupy a central place because they act directly on the heart, lungs and circulatory system. By sustaining the heart and respiratory rhythm, These exercises improve physical resistancefacilitate the body to deliver oxygen and nutrients to the muscles, and help maintain vital functions with less effort.
Walk
Resistance exercises: what are its benefits in older adults
Cardiovascular exercises are also called “resistance” and are The most accessible to older adults. They also bring great benefits such as improving cardiovascular and respiratory health because they force the heart to pump more blood and to bring more oxygen to the body. With regular training, the heart is strengthened, lung capacity is improved and blood circulation is optimized.
This way, blood pressure is reducedthe arteries are strengthened, improves the pulmonary gas exchange and decreases the load on the circulatory system.
On the other hand, It serves for chronic disease prevention and control. These activities help control or reduce the risk of conditions such as type 2 diabetes, obesity, certain heart disease and some types of cancer. In addition, they contribute to maintaining a healthy weight, improving cholesterol levels, increasing bone density indirectly by allowing greater mobility, and decreasing inflammation.
All this also impacts mood, reduces symptoms of depression or anxiety, improves sleep and allows older adults to be more independent in their daily activities.
Activities that improve your resistance
These are some of the most recommended aerobic activities to improve resistance in older adults, and that usually adapt well to different levels of physical condition:
- Fast walks: It is one of the most accessible forms of aerobic exercise. The speed, duration and terrain can be adjusted to increase the difficulty.
- Swim or aerobic exercises in water: Being in the water the impact on joints is reduced, which makes it ideal if there are joint discomforts. In addition, the whole body is worked.
- Bicycle: Either outdoors or using static bike. Improves cardiorespiratory capacity without overloading your knees too much if done with proper technique.
- Climb stairs or slopes: Increases cardiovascular effort naturally, strengthens legs and improves lung capacity by demanding greater recruitment of large muscles.
- Active domestic tasks, gardening, dance: Everyday activities that can raise heart rate if they are carried out with energy, perseverance and intervals, contribute to improve resistance without the need for a “formal training”.
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.
