If you want to live, you have to move! As people grow older, their physical condition tends to decline. Elderly people should maintain daily activities, even light ones are helpful. In addition, there is a positive correlation between exercise and longevity, and a British study found that exercise can keep the immune system young and efficient. Experts recommend 9 types of exercise suitable for the elderly, and remind the public to maintain regular exercise habits to improve muscle strength, activate the brain, and prevent dementia.
Chen Yijun, a physical therapist at Nantou Hospital, said that the elderly over 65 years old should maintain daily activities and reduce the time spent sitting, lying down and immobile. In fact, any type of activity is better than inactivity, even light ones can help.
The so-called light activities must have “moving” movements, such as: getting up to make a cup of tea, moving around the house, walking slowly, cleaning, making the bed or room, standing posture, etc.
There are many benefits of exercise!Aerobic exercise,strength trainingall important
In addition, it is recommended to maintain the habit of regular exercise. In the elderly who exercise regularly, the thymus that produces immune T cells is significantly larger than that of the elderly who do not exercise, and is even comparable to that of young people.
Chen Yijun explained that the benefits of exercise for the elderly include: strengthening the immune system, strengthening bones, improving balance, activating brain connections, preventing dementia and improving cognitive function, etc.
Sports are divided into four categories with equal importance, namely aerobic exercise, muscle strength training, balance exercise,softnesssports.
Aerobic exercise is mainly aimed at training overall health and endurance; strength training can strengthen muscles and bones, balance exercises can strengthen muscles that maintain balance and prevent falls; flexibility exercises can increase the range of motion and reduce stiffness.
The World Health Organization recommends accumulating at least 150 minutes of moderately strenuous exercise per week, including 3 balance and fall prevention exercises, and 2 muscle strength training sessions to improve muscle strength, balance and flexibility, and reduce the risk of falls.
Cardio is easy! Dancing, riding a bike is a lot of fun
Moderate-intensity aerobic exercise will increase the heart rate, increase the number of breaths, and the body will feel warmed up. Common moderate-intensity aerobic exercise includes:go quickly, water aerobics, biking, slow dancing, doubles tennis, pushing the lawnmower, hiking and more.
If you can still speak but can’t sing during exercise, it means that your exercise has reached the level of moderate intensity.
Lots of options for strength training!Tai Chi, yoga are great
In addition to aerobic exercise, it is recommended to add muscle strength training, which can be performed on the same day or on different days of aerobic exercise, depending on your own health and ability. To achieve the effect of strength training, you should exercise to the extent that you need a short rest before continuing to exercise.
Whether at home or in the gym, there are many ways to train such as: shopping bags with weights, yoga, Pilates, Tai Chi, lifting weights, using resistance bands, push-ups, gardening activities such as: digging and shoveling wait.
9 Exercises for Seniors! Good choice for brisk walking and swimming
The following are the nine sports that the therapist recommends for the elderly:
1. Brisk walking (aerobic exercise)
Compared to jogging, it is low-intensity aerobic exercise that increases heart rate and muscle use. Brisk walking is a better option for people with weak knees or ankles.
2. Stationary Bike (Cardio)
It’s a great form of cardio that won’t hurt your joints.
3. Swimming (aerobic exercise)
Supported by the buoyancy of the water, it is a good exercise for those with arthritis and osteoporosis. The resistance provided by the water will have a muscle strength training effect. Even if you can’t swim, you can also move in the water.
4. Squat (strength and balance training)
5. Tai Chi (balance, flexibility training)
6. Arm weights (strength training)
Strengthens the upper back and shoulders.
7. Fitness gymnastics (muscle balance training)
8. Stretch
Stretches all muscles to maintain flexibility and prevent joint stiffness.
9. Yoga (flexibility, balance, strength training)