Improving posture, maintaining muscle mass, strengthening bones and prevention of chronic diseases, are some of the advantages of performing physical activity in elderly adults.
Exercise is essential for people’s health. Although, it is an important habit for each stage of life, when it reaches 60 years can make a difference. One of the factors is that it helps improve mobility and prevents heart disease and injury.
In the Third agenatural changes in the body, such as the decrease in muscle mass and bone density, increase disease vulnerability. The Pan American Health Organization (PAHO) It emphasizes that Physical activity helps to counteract These effects, for example thanks to exercises such as walking or swimming, which help strengthen the heart and blood vessels, which reduces the risk of hypertension and stroke.
Besides, Help control body weight and Increase muscle strength and resistancethanks to activities such as weightlifting.
The benefits of doing strength exercises
There is stigma that it is not recommended that older people do strength exercises, however, this is not. The European Sports School states that the practice of strength exercises in people over 60 years promotes a series of benefits such as Improve posture, maintenance of muscle mass, strengthening bones and prevention of chronic diseases.
In this way, increasing force has advantages such as keep the muscles, take care of the bones and avoid falls. For this reason, specialists recommend working with light weights, elastic bands, or body weight itself for Achieve results. In addition, they claim that adequate food, especially protein rich, is key to muscle development at any age.
Exercise at 60 years
The ideal routine for over 60 years
Specialists suggest that adults over 60 years of age do two and three sessions Force a week, at least one day of rest between each training.
This frequency allows muscles to recover and adapt optimally, which helps avoid injuries and favors the Gradual progress. Each session must last between 30 and 45 minutes, enough time to work the main muscle groups without overloading the body.
At the same time, it is recommended that the routine begin with a heat entry of approximately ten minutes where you can include walking, moving your arms and legs or performing soft joint movements. Then it is proposed to select between five and seven exercises that include movements such as squats, wall flexions, heel elevations, machine press in machine or rowing with elastic bands.
Exercises
Each of these exercises must be carried out in one or two series of 10 to 12 repetitionswhere increase the difficulty progressively depending on the physical abilities of each individual.
Finally, it is important to note that, if you feel pain Or discomfort, it is recommended to stop and, if scale, consult a specialist. The most important thing is to take care of health and exercise safely.
Chronic disease prevention
During aging physical activity is a key tool for preventing chronic diseases. According to OPS, Perform at least 150 minutes of moderate activity a week can:
- Reduce the risk of type 2 diabetes. Exercise improves insulin sensitivity and regulates blood glucose levels.
- Prevent osteoporosis. Activities that support weight, such as walking, strengthen bones and reduce the risk of fractures.
- Decrease the probability of heart disease. An active lifestyle improves cholesterol levels and regulates blood pressure.
- Mitigate symptoms of existing chronic diseases. In those who already suffer from conditions such as osteoarthritis, exercise can relieve pain and improve mobility.
- Reduce the risk of depression and anxiety. It favors the liberation of endorphins, which promote emotional well -being.
- Stimulates social interaction. Participating in walking groups or dance classes encourages interpersonal relationships.
- Improves sleep quality. The movement during the day helps regulate sleep cycles, facilitating night rest
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.
