Physical activity brings considerable improvements to the quality of life, mobility and autonomy of the elderly.
Old age It is not just a healthy option: it is almost a necessity to ensure quality of life, mobility and well -being. When the 60s pass, the body tends to lose muscle mass, bone density and strength, which raises the risk of falls, fractures and loss of autonomy.
However, who They combine cardiovascular exercises with force exercises They manage not only to stay active, but to extend the years of functional life with less dependence. But it is not enough to walk, swim or do yoga: adding strength training allows stimulating bones and muscles specifically, in addition to provoking improvements in sleep, metabolic control and general balance.
Exercises
Force exercises: the benefits of adding it to your training
Strength training for over 60 years allows to counteract sarcopeniathat is, the progressive loss of mass and muscle capacity that accompanies the passage of time. When working with moderate resistances, it is possible to maintain functionality for everyday activities (getting up, loading objects, climbing steps).
In addition, this type of exercise has Direct effects on bones: The applied tension stimulates the operation, helping to conserve or even gain bone mineral density, which reduces the risk of osteoporosis and fractures.
Another key benefit is the Improvement of sleep: Recent studies show that strength training tends to overcome aerobic exercise in terms of rest of rest in the elderly, thanks to hormonal regulation, stress reduction and better body recovery.
The best strengthening exercises for over 60 years
According to specialists there is no ideal exercise for strengthening, but a routine must be carried out by combining different activities to train as many muscles as possible, always adapting to the needs and possibilities of each person. Among the most recommended are:
- Squatillas: Especially useful for strengthening legs and buttocks, they help improve balance and ability to move safely.
- Wall flexions: An adapted version of traditional flexions to work arms, shoulders, chest and core, with lower load and risk.
- Heel elevations: Good exercise for calves, with direct impact on stability, strength when walking and prevention of falls.
- Lateral elevations with dumbbells: Highly recommended for over 65: they help with the mobility of the shoulders, the posture and prevention of falls. Ideally, use low weights (1 to 3 kg) to preserve the technique and avoid overloads.
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.
