From this article you will learn:
Why morning exercises are so useful for older people
To whom is it contraindicated
How to start a set of exercises for the elderly
Will exercise help older people fight constipation
What will be useful charging for older people to lose weight
Have you noticed that there are more elderly people on the streets who take daily walks, do Nordic walking, even run? Everyone chooses an occupation for himself. Someone sits on benches and competes in complaints about their sores, while someone leads an active lifestyle. Of course, not a single person wants to live out his life as a ruin, so exercise for the elderly is of great interest today. Our article will help you master the basic exercises.
Why is morning exercise so useful for older people?
Since there has been mankind, there have been physical exercises. It is impossible to imagine a primitive man who does not know how to run fast, climb trees, throw stones. Otherwise, he would have died out without escaping from a predator, without catching prey, without protecting himself and his fellow tribesmen.
The frescoes of ancient Egypt are replete with images of gymnastic exercises. The words of Mikhail Lomonosov “try in every possible way to be in the movement of the body” are relevant in our time. Many, especially older people, remembered the wonderful industrial gymnastics of the 60s of the last century.
Physical exercises are very natural in youth, but by the age of 40-50 they completely disappear from our lives. Elderly people feel the lack of vivacity, tone, their movements become slow, awkward. Old age has nothing to do with it. Lack of movement weakens our muscles, ligaments, joints. Without charging, our nervous system weakens, it becomes difficult for it to control our movements. Elderly people have a stoop, shuffling gait.
Even the simplest morning exercise for the elderly has an invaluable effect on the body, and not a single tablet can replace it. Old age should not become a hindrance to simple gymnastics. You need to move, strengthen your health, live actively and for a long time.
Daily exercise for the elderly, if performed according to special rules, strengthens the nervous system, blood vessels, and trains the heart. Gymnastics will keep your posture, gait, reduce excess weight, improve metabolism and, of course, create a cheerful, workable mood.
With the help of the simplest exercise for the elderly from all ailments, you can improve breathing, help the movement of blood and lymph, and, which is especially important in old age, strengthen the immune system. Exercising every day helps to fight the weakening of inactive muscles in order to avoid their atrophy. It's no secret that a sedentary lifestyle is a direct path to disease. Elderly people, already burdened with a mass of ailments, are doomed to physical inactivity. What a charge! We know elderly people who are forced by fate and illness not to leave their apartments or hospitals for years. Bedridden due to many consequences and complications, they suffer without active physical exertion. It turns out a vicious circle: the immobility of the elderly provokes deterioration, and the disease stops movement. Even a bedridden elderly patient, of course, under the supervision of the attending physician and the help of caring relatives, is prescribed physical exercise. Immobility can lead to the development of thrombosis and sepsis. Charging for such elderly people is often just their salvation. We sometimes do not notice that every day we move a lot, walk up stairs, sit down, raise our hands, bend over. Charging in the understanding of many is peppy dance moves to cheerful music. Why not, if your body requires just such physical activity. But in our article we are talking about exercises for the elderly, calm, feasible, thoroughly working out muscles and joints. And most importantly, bringing undoubted benefits.
So, if you still doubt the need for daily morning exercises, then we remind you that it:
Tones the nervous system.
Improves metabolism, especially the body of the elderly after 60 years.
Trains the heart, blood vessels and respiratory system.
Improves the quality of motor skills, prevents osteoporosis.
Prevents constipation and venous thrombosis.
Increases immunity.
The body, filled with energy from feasible physical exercises, the joy of vigorous exercise will drive away depression, anxiety, and maintain clarity of mind.
Who is contraindicated in charging in old age
But the most important thing, in our opinion, is to know to whom exercise after 60 years will be harmful. Is it contraindicated for all older people? We can rejoice, there are none! However, if you have a high temperature or a serious condition with pain, inflammation in the acute period or internal bleeding, then no one will think of doing gymnastics. Leo Tolstoy at the age of 82 made daily horse rides of 20 miles, performed drill exercises, exercises. Have we become weaker? Indeed, new diseases have appeared since then, but medicine does not lag behind. So she warns: consult with your doctor who accompanies you in the treatment of a chronic disease. An elderly person should refrain from morning exercises if he has just recovered from an infectious or viral disease. Let the body recover, but do not delay this process. If you have problems with blood pressure, then perform the charging movements smoothly, without sudden jumps and tilts. Trust me, striding will do you more good than running out of breath. There are no conditions for charging? We do not think that stepping on the spot or dancing to your favorite pleasant music will make it very difficult for you.
Physical exercise for the elderly and its principles
Charging for an elderly person will only be a joy when two principles operate. Firstly, those exercises are selected that will only benefit, and this was confirmed by the attending physician. Secondly, you can not force an elderly person to do physical exercises. Desire should come from himself, and movement should bring joy.
So, we start by telling and showing the elderly person all the exercises, not forgetting to simply and clearly explain what their benefits are. The number of repetitions of charging exercises and their load should be made uniform, the same, but take into account that its increase should take into account the strength of an elderly patient.
If possible, in exercises it is necessary to take into account all parts of the body that are not affected by diseases. If the exercise is uncomfortable for an elderly person and brings pain, then it should be replaced with a more gentle one. When performing a complex of physical exercises for the elderly after 60 years, it would be reasonable to have an instructor or a caring relative nearby. Carefully observe the condition of the elderly person, his reaction, positive attitude to classes. Let's remember:
If you notice that, while doing exercises, he is tired, he does exercises through force, or his mood suddenly deteriorated, then the exercises should be stopped.
Exercises that the patient performs himself, we will call active, charging will be called passive, if you help an elderly person to perform it, raise his hands, turn over, do shaking, rubbing.
Do not overdo it with time, 10-20 minutes is enough!
During physical exercise of an elderly person, watch his breathing: inhale arbitrarily, calmly, exhale deeper, without straining. The movements are smooth, at a calm pace. It is better to put a pillow under the head of a lying elderly person so as not to provoke a rush of blood to the head.
If an elderly person likes morning exercises, then you can increase the number of easy exercises and reduce the number of difficult ones. Do reps wisely, start with two reps, gradually work your way up to eight reps. Exercises for "left-right" should be the same.
It is no coincidence that exercises are called morning exercises, since the most effective exercises are in the morning, before breakfast, in a pleasant cool room. It is better to start charging with a calm walk, and if the size of the room does not allow, then on the spot. In between exercises, it is good to walk around the room.
How to start a set of morning exercises for the elderly
In our case, the truth “do no harm” is more relevant than ever, and in order not to harm our health, we always keep the work of the cardiovascular system under control, especially for the elderly. Let's learn how to determine the reserve of the heart.
What it is? This is your maximum heart rate (HR) minus your resting heart rate. The resting heart rate is easily calculated, but do not forget that the rest should last at least 15 minutes. Let's say you get 55 beats per minute. Record: heart rate at rest - 55.
Find the maximum heart rate (HR max.). To do this, subtract your age from the number 180. Suppose you are 65 years old, it turns out that 180 - 65 \u003d 115 beats per minute. Again, write down this number: the maximum heart rate is 115 beats per minute. This means that your heart rate during charging should not exceed 115 beats. Remember, an elderly person whose pulse has exceeded the maximum frequency needs to reduce the intensity of the load!
So, all the data is ready, we calculate the reserve of the heart. From 115 (this is the max heart rate), subtract 55 (this is the heart rate at rest), we get the number 60. This will be a 100% reserve. Why know him? And then, if up to 60 years a person can afford an increase in heart rate by 100%, then in old age (it is generally accepted that this is 60-70 years old) we use only 90%.
If you or your relatives are from 70 to 80 years old, then we use only 50%. For centenarians, and this is the age of more than 80 years, you can use no more than 40% of the heart resource.
You can't increase your heart rate right away. It is necessary to start with a load of no more than 20% of your calculated heart reserve. Like this? Let's use the previous example. The difference between the maximum frequency and the frequency at rest for a 65-year-old elderly man was 60 beats (100%). For the age of 65, it is recommended to use only 90%, which means that the pulse can increase by only 54 beats per minute. So, we consider further: 20% of 60 will be 12. In the first lessons, the pulse can increase by only 12 beats per minute. Do not be too lazy to calculate your values on a notepad sheet in order to refer to it during charging and control your condition.
Charging for the elderly: 27 exercises
Hang the motto in the most prominent place in the apartment: “Pep of spirit, laziness - retire, start the day with exercises!” There are many options for morning exercises. There are options for older people to solve problems with joint mobility, constipation, gerontological exercises to recuperate after illness. Elderly people love video exercises, where the instructor not only shows the exercise, but also comments on it. We suggest that you first understand and try to perform a set of exercises according to the description:
"Letter T"
Sit on a stable chair, this is important for an elderly person, put your feet comfortably, put your hands on your knees. At the expense of "one, two" - hands to the shoulders and to the sides, inhale. On the count of "three, four" - the opposite action: hands to the shoulders, to the knees. Keep your back straight. Repeat four times.
"Dance"
Grasp the seat of the chair with your hands, this will give stability. One, straighten the right leg, two, put it in place, three, straighten the left, four, put it in place. Repeat four times again.
"Shoulder circles"
Stand up steadily. Put your hands on your shoulders. We perform a large circle with elbows for four counts. Back - also in four counts.
"Leg to leg"
Grasp the chair seat with your hands. One, throw the right leg over the left, tighten all the muscles, inhale, two, return the leg to its original position, relax the muscles, exhale. If it is difficult for an elderly patient, then the legs at the knees can not be bent. Three, four, the same, but on the left foot. Again four times.
"Balloon"
Lie on your back, bend your legs comfortably at the knees, put your hands on your stomach. We perform diaphragmatic breathing: once - inhale through the nose, inflate the stomach; two - exhale slowly, lips - with a tube, pull the stomach into yourself. Monitor your well-being, as an elderly person may experience dizziness.
"Passing the Ball"
Put your legs together, spread your arms to the sides, hold the ball (or another object convenient for shifting) in your right hand. Inhale. Once, pass the ball to the left hand under the bent knee, exhale. Two, lie down on the starting position, inhale. Three, - pass the ball from the left hand to the right under the left knee, exhale. Four, get back in place, inhale. Repeat three times.
"Rolls"
We lie on the floor. Feet together, arms to the sides, in the right hand a ball (or any convenient object), inhale. Once, we transfer the straight right hand to the left with a roll of the body, we shift the ball to the left, exhale. Two, back without the ball, inhale. Three, - roll with a straight left hand with the ball, which we leave in the right hand, exhale. Four, come back, inhale. This charging exercise should be performed carefully by the elderly, as it knocks out breathing.
"Ball over head"
Performed lying down. Put your hands along the body, take the ball in the right. One, - the hands sliding along the floor through the sides rise behind the head, the ball is passed from the right to the left, if possible, we fix it only with a glance, inhale. Two, hands return along the floor to the body, the ball is already in the left hand, exhale, we pass the object in the above way. Repeat six times.
"Rotation"
Rotate the fists and feet inward for four circles, then back four circles. We hold our legs wider, and bend our arms at the elbows.
"Backstroke"
The legs are straight, the arms lie calmly along the body. Once, raise your right hand, put it behind your head, raise your left leg, sliding along the floor with your foot, at the knee, inhale. Two, back to the beginning, exhale. Three, - left hand behind the head, bend the right leg, inhale. Four, lie down at attention, exhale.
"Stone and cotton"
We lie quietly on the floor, legs together, arms along the body. Once, strain the whole body (brushes into fists, buttocks, feet pull on ourselves), inhale. Two, relax all the muscles of the body, exhale. And so six times. This charging exercise is unique for the elderly, and, despite its simplicity, has a powerful effect on the muscles.
"Star"
We lie quietly on the floor, legs together, arms along the body. One, - on the floor, take your right arm and left leg to the side, inhale. Two, bring back, exhale. Three, on the floor we take the left arm and right leg to the side, inhale. Four, come back, exhale. If the exercise is difficult for older people, then you can take the right leg and arm, respectively
The next set of exercises for our exercises for the elderly is lying on your stomach.
"Beach"
Bend your arms in front of you with a “shelf”, raising your head, look up. Once, turn your head to the right, lower it on your hands with your left side, relax, exhale. Two, come back, look up, inhale. Three, turn your head to the left, put it on your hands, relax, exhale. Four, come back, look up, inhale. Can be repeated four times.
"Boat"
Lying on your stomach, stretch your arms forward, legs together. Once, put your right hand on your buttocks. Two, left. Three, - raise your head, chest as high as possible, look forward. Four, we return our hands to their original position, stretching them forward, we relax. If possible, repeat three times. Attention: this charging exercise is difficult for an elderly person due to the load on the spine!
"Let's rest"
Bend your arms in front of you so that your head rests on your hands. Easily and naturally, alternately bend and unbend the legs at the knees.
"Airplane"
We stand, leaning on our knees and palms. One, right hand forward, left foot back, inhale. Two, maintaining balance, return to all fours, exhale. Three, - the left hand forward, and stretch the right leg back, inhale. Four, return to the starting position, exhale.
"Dragonfly"
The exercise is performed while standing on all fours. Once, take your right hand to the right side, turning your head, follow it with your eyes, inhale. Two, return your hand to the floor, exhale. Three, take your left hand to the left side, turning your head, follow it with your eyes, inhale. Four, put your hand on the floor, exhale. Attention: due to the difficulty of this charging exercise in maintaining balance, a safety net for an elderly person is necessary!
"Long Arm"
Lying on the stomach, we stretch forward, alternately changing either the right or the left hand. Once, - right as far as possible, the body helps, exhale. Two, the hand returns to its original position, the body relaxes, inhale. Three, the left hand stretches forward, exhale. Four, - hand in place, relaxation, breath. Repeat the exercise three times.
"Cat"
Get on all fours. Rest your palms and knees firmly on the floor. Once, bend your back as much as possible up, inhale. Two, bend your back down, exhale. Avoid sudden movements. Repeat four times.
"Affectionate doggy"
Get back on all fours. Rest your palms and knees firmly on the floor. Once, move your back as far as possible to the right, inhale. Two, curve the spine to the left, exhale. Avoid sudden movements, especially for older people who are over 70. Repeat four times.
"Rolls"
Sit on a chair, hold onto the seat with your hands to gain stability. The legs are bent at the knees at a right angle. Roll your feet from heel to toe and back. Repeat six times.
"Wings"
Sit on a chair, calmly place your hands on your knees. Once, raise your hands up through the sides, inhale. Two, we lower our hands back to our knees, leaning forward slightly, exhale. You can repeat five times.
Charging for the elderly with a stick
Exercise 1. "Lever"
Put a stick (gymnastic) on the floor, fix its end with your feet. Put your hands on top of the stick, spread your knees. Take a breath. Keeping your balance, slowly straighten your arms. Leaning on a stick, tilt the body forward so that the head is between the elbows. Slowly return to the starting position. Try, slowly, repeat six times. With a hardy vestibular apparatus, you can additionally rotate the upper end of the stick clockwise when tilting and counterclockwise when lifting.
Exercise 2. "Mill"
Sit on a chair. Take a stick, holding it horizontally between your palms. Once, turn the stick vertically, placing its lower end on your right thigh so that your right hand is at the top, inhale. Two, return the stick to a horizontal position, exhale. Three, the left hand goes up, and the lower end of the stick falls again on the left thigh, inhale. Four, - stick in a horizontal position, exhale. Repeat the whole combination four times.
Exercise 3
Try to press the stick with two elbows to your back, legs apart for stability. On a straight back, we roll the stick with our elbows up, inhale, trying not to lean down, then exhale.
Classic exercises for the elderly: video
Due to the weakness of vision and memory, some older people prefer to perform charging movements according to a special video. It is important not to chase after showing the exercises, but to quickly perform all the exercises, delving into their essence, in order to do everything correctly. An elderly person needs not only to choose a suitable charging video, but also to provide convenient access to it. Older people usually do not trust the equipment, do not remember how to turn off or turn up the volume. Therefore, for comfortable exercise, you need to teach an elderly person or help turn the desired charging video on and off.
What exercises does exercise for joints in the elderly consist of?
Joint problems can occur in both young and old. In any case, restriction of movement, pain, immobility of the joint makes life very difficult. Every morning you have to, as they say, resurrect. At first, feeling immobilized, it is awkward to get out of bed, move on bending legs, you can immediately forget about bending and squatting. Are you familiar with this condition? Then exercise, so necessary for older people with problem joints, is in front of you. We want to emphasize that this is exactly the morning exercises and exercises with which you need to start your day.
We woke up, stretched and right in bed, removing a very high pillow, we proceed to exercise for the joints, starting from top to bottom.
Neck exercises:
Tilts of the head with bending the neck back and forth: looked at your chest, slowly threw back your head, looked at the wall behind the head of the bed.
Continuing to lie down, turn your head to the right, look at your shoulder, then to the left, look at your left shoulder.
Without raising your shoulders, tilt your head to the right, try to reach your shoulder with your ear. Tilt your head to the left, trying to reach your left shoulder with your ear.
Be careful, especially for older people, do everything smoothly, sudden head movements can lead to dizziness.
Hand exercises:
We work out each joint of the phalanx of the fingers with light massaging movements. We unbend and bend each finger, not forgetting the thumb. We work in the "fist - palm" mode, straightening the fingers as much as possible, which can be difficult for older people.
The movement of the brushes in a circle, in one direction and the other. Elderly people often complain of pain in this particular exercise, so take your time or reduce the number of rotations.
For the next movement, you can sit down with your legs out of bed. We straighten our arms, trying to fully straighten the elbow joint. Didn't work the first time, try again.
If you are still lying, then the following body exercises just right. Sit up in bed, helping yourself with your hands. Lie down again. For older people, this charging exercise is best done with an assistant.
Sitting in bed, do not rush to get up, your leg joints, especially in older people, are not yet ready.
Leg exercises:
Lower your feet to the floor, play with your toes, squeezing and unclenching them.
It's time to stretch a very naughty ankle joint, gently making circles with the foot to the right and left.
Now it’s like in gymnastics: we pull socks.
Reverse movement of the feet, pull them towards you.
We work on the knee joints, which are most often disturbed in bad weather, especially for the elderly. We bend the leg at the knee, slowly unbend.
Now we can stand up, move our knees to the right and left, squatting a little.
Complete such a thorough lifting exercises for the hip joints: walking in place. Our morning exercises for the elderly with joint problems are over.
Does exercise help with constipation in the elderly
Constipation in the elderly is, unfortunately, common. However, it is important to know how to deal with them. Medicines can easily harm the body. Charging is exactly what will help you feel light again, get rid of the problem faster and make the body work without “falling asleep”. If you want to avoid constipation, try to do this therapeutic exercise for the elderly every day. It will be difficult - reduce the time slightly, but do not give up the exercises completely. Gradually, everything will return to normal, and charging once every two days will maintain your cheerful state.
Therapeutic exercise for constipation in the elderly advises:
Lying on your stomach, while inhaling, stretch, straining, your right arm and left leg. As you exhale, lower your leg, put your hand in front of you. Repeat with the left arm and right leg. You will feel your abdominal muscles tense up. Repeat 10 times.
Lying comfortably on your stomach, relax by slightly turning your hips. Feel how your back muscles relax.
Standing on all fours (reliance on your knees and palms), take your leg back, make a “swallow”, attach when exhaling. Each leg can swing 15 times. Do not forget about balance, which is difficult to maintain in old age.
The following exercise is very effective for constipation, but it must be done carefully, in the amount of 10 times. We are on our knees, palms are on the back of the head. Inhale, - in turn, the right hand takes out the left heel. Exhale - palm on the back of the head. The left hand also tries to reach the right heel.
Lying on the floor, bend your knees and place your hands under your head for comfort. Bend your knees to the right, exhale. We return, inhale.
Charging for the elderly to lose weight
Have you noticed how often women and men meet after 50 plus weight? And after 60, they don’t even try to change anything, dumping everything on the aging of the body and at the same time on a slow metabolism. “Yes, not a girl, stop fluttering!” - we often hear from women who feel older. Thus, older people, instead of supporting the aging body, add difficulties to it with their excess weight. Why it happens? The pace of life decreases, hormonal changes occur, muscle mass is replaced by fat. And then on the list:
Weight adds work to the heart and blood vessels;
The endocrine system fails;
Joints and bones wear out under the weight of kilograms.
The female body reacts differently to menopause, so many take hormonal complexes, which also slows down the metabolic process. Maintaining a normal weight in old age is not only possible, but necessary!
How can exercise help to cope with excess weight? A vigorous jumping up, washing, even a shower will undoubtedly wake up our body in the morning. But you need to shake it up with both muscle and joint work.
The algorithm of action looks like this: physical exercise increases blood flow, which means that the heart works better. Blood carries oxygen through the cells, and it helps to normalize metabolism, which in turn contributes to weight loss.
A running metabolism removes toxins, the skin is rejuvenated, the eyes become more radiant, an elderly person feels better and healthier.
A short time exercise to cheerful music with an open window gives a charge of vivacity and efficiency, which is explained by the production of endorphins - hormones of joy.
Physical exercise increases the flow of oxygen into the cells, which means that there is an improvement in the mental activity of a person and his memory.
No person who is already over 50 or 60 years old will refuse such a reward for the work done in practicing simple exercises for the elderly.
Let's get started quickly! I do not want to talk about women and men "older people", let's call them "ladies and gentlemen of elegant age." So, for them, classes are recommended for at least three hours a week. Let it be cardio loads and muscle stretching exercises (stretching). Yoga, Pilates qigong, swimming and cycling are also helpful. If you can, then you can take dumbbells in your hands for charging (no more than 2 kilograms). A great addition would be daily walks in the fresh air at a brisk pace. Many clubs have "Health Groups" for the elderly. This is communication, a common cause, positive motivation. If you are uncomfortable in a team, you need to attend at least a few classes in order to understand the technique of performing exercises with the help of an instructor.
Morning exercises for the elderly who want to become slim start with 10 minutes a day, with a gradual increase to half an hour.
Give access to fresh air and start your workout with walking, moving on to light running.
You will definitely lose weight, as you will have to regulate your food intake: charging only after one hour after eating, after charging exercises, you should go to the kitchen no earlier than half an hour.
Smoothly move from charging to household chores, do not immediately fall into a chair.
It's time for our morning routine! We increase the tone, we get a boost of energy for the whole day.
"Above". We rise on socks, hands through the sides up, touch the back of the palms. Repeat this five times.
"Outbursts". Feet shoulder width apart, arms to the sides. Lunge to the side on the left, then on the right leg.
"Turbine". Feet shoulder-width apart, hands on the belt, rotation of the body, slightly bending forward. Repeat all five times.
"Heron". Legs together, arms to the sides, pull the bent leg to the chest. Return to starting position. The same with the left leg. 10 times
"Mill". Charging exercise from childhood: legs together, arms to the sides, body tilted. Turns of the body with straight arms. 10 times.
"Bridge". Stand with your back to the wall, take a step away from it. Raise your hands up, bending back, touch the wall with your palms. Attention: for the elderly, an assistant's safety net is needed! Repeat eight times.
"Transitions". Lying on the floor, raise your right leg, lower it to the left, return to the starting position. Raise left, lower right, return to starting position. For stability, you can keep your hands in the “sideways” position. Repeat six times.
"Mahi". Feet shoulder width apart, arms to the sides. Having made a swing with the right foot, get the left palm, with the left foot - get the right palm. Attention: the elderly need caring safety net!. 10 times.
And here is a video with another complex for people aged 50+ (the trainer shows the movements and explains the possible nuances).
In our boarding houses we are ready to offer only the best:
- 1). lowering your shoulders down, tilt your head with your ear to your right shoulder
- 3). we move the head, without raising it, with the ear to the shoulder in the position to the left
- 1). Lowering your shoulders down, tilt your head with your ear to your left shoulder
- 2). we move the head in the lower position, that is, without raising, forward
- 3). we move the head, without raising it, with the ear to the shoulder in the position to the right
- 4).we move the head back to the tilted position
- one). extend arms straight forward with palms down
- 3). stretch your arms out in front of you
- one). extend arms straight forward with palms up
- 2). bend the elbows, lowering down; the hands are brought closer to the shoulders
- 3). stretch your arms out in front of you
- 4). lower straight arms down.
- one). bring the shoulders back
- 3). then we translate them forward, as if “connecting” to each other
- one). move shoulders forward
- 2). move them to the position up "to the ears"
- 3). then we start them back, as if “connecting” to each other
- 4). then we lower it down, so to speak, putting pressure on them, repeat the movement
- one). lean to the right
- 2). from position to side without straightening upmove to a forward leaning position
- 3). from the position of tilting forward, without straightening, we move to the position to the side to the left
- 4). from the position to the side to the left, without straightening up, we move to the position of the deflection back.
- one). lean to the left
- 2). from the position to the side, without straightening, we move to the position of the deflection back
- 3). from the position of bending back, without straightening, we move to the position to the side to the right
- 4). from the position to the side to the right, without straightening up, we move to the position of tilting forward.
- one). move the hips to the right
- 2). from the “right” position, move the hips to the “forward” position
- 3). from the “forward” position, move the hips to the “left” position
- 4). from the “left” position, “remove the hips back.
- one). move the hips to the right
- 2). from the “right” position, move the hips to the “back” position
- 3). from the “back” position, move the hips to the “left” position
- 4). from the “left” position “remove the hips to the “forward” position
- activates the work of the muscular and ligamentous apparatus;
- increases blood circulation and blood supply to organs and systems;
- metabolism is accelerated, decay products are more efficiently excreted;
- immunity increases;
- gas exchange increases, tissues are supplied with oxygen, energy processes are launched;
- efficiency, vitality, mood increase, well-being improves.
- healing and strengthening of the heart and blood vessels. Walking makes the blood move faster, lowers cholesterol and the risk of atherosclerosis;
- improvement of well-being, nervous and mental tension, chronic fatigue disappear;
- activation of acupuncture points on the feet, and, as a result, improvement of the processes of digestion and bile secretion, facilitation of defecation and cleansing of the body.
- Sit on a bed or chair, stretch your legs. Pull the toes towards you, hold them in this position for 5-10 seconds, then relax. Pull the toes away from you, similarly linger, relax the feet.
- Raise the right and left hands alternately above the head (10 times); then, raise the legs above the floor (to the possible height), alternately, 10 times.
- "Bridge" - emphasis on the palms and feet, bend the body, linger for a few seconds. Exercise is recommended to be done on the bed, so as not to hurt yourself in case of a fall.
- To stretch the muscles of the neck, you need to lower your head and rotate it from side to side. Muscles should not be tense, breathing should be even.
- Keep your head straight, bend to your shoulders, trying to reach your shoulder with your cheek as much as possible.
- Head rotation clockwise and counterclockwise (4 times each).
- Starting position - hands on the shoulders, elbows bent. Circular rotations of the elbows forward and backward.
- Bend your arms at the elbows (palms pointing up), rotational movements of the arms back and forth.
- Tilts forward - backward, performed on inspiration, at the moment of tilting the arms are spread apart. Performing back bends, you need to bend your back as much as possible.
- Starting position - heels together, toes - to the sides, hands - at the waist. Perform shallow squats (half squats) for 4 counts. Knees during the exercise are bred to the sides.
- Perform deep squats while simultaneously making rotational movements with your hands.
- Starting position - sitting, legs apart. While inhaling, tilt to the right leg, trying to reach the foot, then take the starting position and repeat the tilt to the other leg.
- Starting position - legs together, stretched forward. While inhaling, stretch your fingertips to your toes, then take the starting position and repeat again.
- Starting position: the right leg is straight, extended forward, the left leg is bent, the fingers are pressed into the thigh of the right leg. While inhaling, stretch to the toes of the right foot, exhale, change the position of the legs, repeat.
- Starting position - sitting, knees bent. While inhaling, try to put your bent knees on the floor, tilting them to the right, tilt your head to the left at the same time (and vice versa).
- Starting position - sitting, knees bent. Stretch the right leg up, then tilt, trying not to bend, to the left, again - up and lower. Repeat with the left leg.
- Old age - 60 - 70 years;
- Senile age - 70 - 80 years;
- Long-livers are over 80 years old.
- Tremor of the limbs.
- Increased reaction time.
- Weakness of the muscles - extensors of the thigh and lower leg.
- Orthostatic hypotension (a sharp drop in blood pressure with a rapid change in body position from the initial lying position to a standing position.
- Visual and hearing impairments.
- Shifting the center of gravity forward.
- The cervical-diaphyseal angle has been changed (from blunt it becomes straight), which reflexively affects cerebral circulation.
- In men, it is difficult to bring the legs together, in women, on the contrary, it is difficult to spread the legs apart, which makes it difficult to stabilize when losing balance.
Round-the-clock care for the elderly by professional nurses (all staff are citizens of the Russian Federation).
5 meals a day full and diet.
1-2-3-seater placement (for recumbent specialized comfortable beds).
Daily leisure (games, books, crossword puzzles, walks).
Individual work of psychologists: art therapy, music lessons, modeling.
Weekly examination by specialized doctors.
Comfortable and safe conditions (comfortable country houses, beautiful nature, clean air).
Gymnastics for the elderly can be done both fast and slow. On this page, I offer you both options. Choose the one that best suits your personality and temperament. If you think that this is not enough load for your body, then go to the page "Improving gymnastics for everyone!".
The first version of gymnastics for the elderly
The second version of gymnastics for the elderly
Let's start with the exercises.
The first group of exercises. Neck.
I advise you to perform all exercises in a standing position, placing your feet “shoulder-width apart”. This does not prevent people with insufficient stability from doing it while sitting.
1.1. turning the head to the right and to the left. Make sure your head doesn't tilt back. The movement is done with the chin to the shoulder. The head remains in a straight position and the gaze is directed straight ahead. If you feel that your eyes seem to squint slightly, then this is the first sign of an incorrect movement. Keep your head and neck in a position perpendicular to the floor. The movement is performed 4 times.
1.2. We tilt our heads forward. The back remains upright. The head seems to hang in front of the body, directing the gaze to the toes. Then he calmly returns to his original position.
1.3. We tilt our head back. Having heard that this movement is often not recommended for the elderly, I have to tell you the following: “Approach this movement with caution. If you are not sure that you will stay on your feet and not fall, then it is better to sit down or just skip it, proceeding to the next one. This goes for any exercise. Do exactly as much as your body allows you. ”In general, there is nothing difficult to perform in it, and if you are in good physical shape, then you can easily handle it!
1.4. Head tilt to the right and left. The initial position of the body is saved. The shoulders are deliberately lowered and, as it were, “fixed below”. We tilt our head to the right, as if trying to reach our lowered shoulder with our ear. We return the head to its original position. We repeat in the opposite direction, that is, to the left, lowering the head, as low as possible, to the shoulder. And once again return to the starting position
1.5. The next movement is circular. The head seems to roll over the body. Of course, this is only figuratively speaking. For most people, it does not reach the body. But the desire in motion is to roll your head.
The movement is repeated at least 2 times in the rhythm of the music you have chosen.
The movement is repeated at least 2 times in the rhythm of the music you have chosen.
Second exercise group. Fingers and hand.
2.1. Fingers. There is such an expression "open fingers like a fan." So, we open our fingers with a “fan”. Now we bend only the phalanges of the fingers, without clenching the hand into a fist. Then we unbend our fingers. At the same time, some tension is felt in the hand. The movement is repeated at least 8 times in the rhythm of the music you have chosen.
2.2. Fingers from the “fan” position move to the “in a bunch” position. The phalanges of the fingers do not bend. . The movement is repeated at least 8 times in the rhythm of the music you have chosen.
2.3. The hand gathers into a fist and with a fairly quick movement, almost like a “flash”, they move to the “fan” position. The movement is repeated at least 8 times in the rhythm of the music you have chosen.
2.4. The next movement resembles the “unscrewing” of a light bulb. Imagine that your light bulb has burned out and you need to replace it. We unscrew the burnt out bulb with the help of 8 circular movements with our fingers and, replacing it with a new one, screw it in the opposite direction with the same number of movements. With the correct execution of the exercise, a pleasant tension is felt in the fingers.
The third group of exercises. Wrist.
3.1. With the right hand we grab the left hand near the wrist. This fixes the position of the left hand. Bend the wrist up and down 8 times, right and left 8 times, rotate clockwise 8 times, rotate counterclockwise 8 times.
3.2. With the left hand we grab the right hand near the wrist. This fixes the position of the right hand. Bend the wrist up and down 8 times, right and left 8 times, rotate clockwise 8 times, rotate counterclockwise 8 times.
3.3. We repeat this series simultaneously with both hands without “fixing” the hands. We bend the wrists in the direction up and down 8 times, right and left 8 times, rotating movements clockwise 8 times, rotating movements counterclockwise 8 times.
3.4. Let's do a little stretch. Place your right hand on the back of your left hand. Bend your hands at the wrists so that the right hand is pointing up and the left hand down. In this position, we push our hands towards the center. The feeling of "stretching" should remain a pleasant sipping, and not turn into pain.
3.5. We change hands. Place your left hand on the back of your right hand. Bend your hands at the wrists so that the left hand is pointing up and the right hand is pointing down. In this position, we push our hands towards the center. The sensation of "stretching" should remain a pleasant sipping and not turn into pain.
4th exercise group. Elbows.
Stretch your arms to the sides at shoulder level parallel to the floor. We “fix” the position of the forearm and elbow relative to the body. Movement occurs only in the elbows.
4.1. We bend the arms extended at the elbows. Thus, the hands, describing a semicircle, stop above the shoulders. Then they return to their original position again, describing the upper semicircle. The movement is repeated at least 8 times in the rhythm of the music you have chosen.
4.2. The next movement is a bit unusual in terms of muscle sensations. The fact is that we, leaving the forearms and elbows fixed, describe the lower part of the semicircle with our hands. The direction of the hand when moving should be like a pendulum. The semicircle is perpendicular to the floor. The movement is repeated at least 8 times in the rhythm of the music you have chosen.
4.3. After the first two semicircles, upper and lower, we connect them into one and describe a circle. The elbows should remain in the same place. Rotation occurs at the elbow joint. The forearm actively helps to keep the elbow in a fixed position. We do 4 rotations in one direction and in the other.
4.4. This movement also works the elbow joints, but is usually done to give the arms a little rest before moving on to the next exercise. Starting position: hands down
The movement is repeated at least 4 times in the rhythm of the music you have chosen.
The movement is repeated at least 4 times in the rhythm of the music you have chosen.
4.5. This movement for many is one of the most unpleasant sensations. Many perceive it as very painful and prefer not to do it. In fact, the fact is that in everyday life we never use it. It resembles "twisting the arms" in the shoulder joint. We stretch the arm in a straight position at a free height. Having fixed the body as much as possible, we begin to turn, or rather, turn the arm all the way in one direction, and then in the other. The movement is repeated at least 2 times in the rhythm of the music you have chosen. Then we do the same with the other hand. Then we make a movement alternately replacing one hand with the other.
Fifth group of exercises. Shoulders.
5.1. standing position, feet shoulder-width apart, arms freely lowered. Raise your shoulders all the way up, as if trying to reach your ears. With the same zeal, we lower our shoulders down. Here we need to put a little pressure on the shoulders in such a way as to make them work in an unusual direction for us. The movement is repeated at least 4 times in the rhythm of the music you have chosen, after which it is performed with the alternation of the right and left shoulders.
5.2. moving the shoulders back and forth. The movement is performed at the natural level of the shoulders, without raising or lowering them. First, as if we are trying to connect the shoulders to each other in front, and then, we will bring them all the way back, as if we want to connect them from behind behind our back. The movement is repeated at least 4 times in the rhythm of the music of your choice, after which it is performed with alternation.
5.3. circular movements of the shoulders forward:
The movement is repeated at least 4 times in the rhythm of the music of your choice, after which it is performed with alternation. circular movements of the shoulders back:
The movement is repeated at least 4 times in the rhythm of the music of your choice, after which it is performed with alternation.
Sixth group of exercises. Tilts.
6.1. W the whole body is involved here. The weight of the body freely passes from one leg to another, while moving the hip joint as freely as possible to the left and right. The body, making the tilt to the left and right, observes the correct direction of the tilt. Very often, instead of leaning to the side, we lean forward, almost without realizing the difference. Remember that when leaning to the side, we have a certain sensation of contracting one side and stretching the other. If these sensations are not present, then, most likely, the direction of the slope is not correct. When tilting, as if we are trying to “touch the floor”, well, or at least to the knees. And in general, who can go where. The movement is repeated at least 4 times in the rhythm of the music you have chosen.
6.2. this slope is quite simple to explain. We tilt the body forward, trying to reach the floor with our fingers, then we rise and slightly, as far as the body allows, bend back in the back. Notice I said in the back, not in the neck. You don't have to tilt your head back. Head and eyes are straight ahead. At first, as a rule, many people think that I am “mocking” or “mocking” older people who are engaged in a group. But after a few sessions, you can see the difference. And some admit to being able to do things they haven't done in years, like tying their shoelaces without lifting their foot to a higher surface or support. Don't be afraid of your possibilities! Don't try to go on strike. Do what you can. You yourself will be surprised! The movement is repeated at least 4 times in the rhythm of the music you have chosen.
6.3. circular movements in an incline. We move our body in a circle along all the lower points of the two previous exercises.
The movement is repeated at least 4 times in the rhythm of the music you have chosen.
The movement is repeated at least 4 times in the rhythm of the music you have chosen.
Seventh group of exercises. Hip
This group of movements is for the hip joint. It may not sound very interesting, but, as I noticed, everyone's favorite part of the lesson. It is perceived more as dance than as gymnastics. Starting position standing, feet shoulder width apart. In this movement, unlike the previous ones, we try to “fix” or “fix” the upper body and work only the lower, that is, the hip joint.
7.1. move the hips to the left and right on straight legs 4 times, then bend the knees and perform the same movements to the right and left, but on bent legs.
7.2. We “push” the hip part forward and, “remove” it back. We perform the movement 4 times on straight legs. Then this movement is repeated 4 times on bent legs.
7.3. circular movements of the hip part.
The movement is performed 4 times on straight legs and 4 times on bent legs. Repeat the movement in the opposite direction
The movement is performed 4 times on straight legs and 4 times on bent legs.
Eighth group of exercises. Legs.
8.1. Raise and lower your knee in front of you. Try to raise your knee as high as possible, but all the time based on what your body allows you to do. The movement is performed 4 times, after which we immediately move on to another movement, since these two movements must be performed in the same bundle. The next movement, the so-called "throw" of the leg. We straighten the leg at the knee and calmly tear it off the floor, lifting it up. Without stopping at the top, we lower down. The movement is repeated 4 times. Monitor the tension of the working leg in the knee. This small bunch is performed on both legs in a rhythm that is convenient for you.
8.2. raise to the side 4 times the leg bent at the knee, after which we straighten the knee and raise the straight leg 4 times. The direction of the raised leg is very important here. If you think about it, sometimes in life we have to lift our foot forward, but very rarely to the side. That is why, by itself, the leg will not go there. It must be directed and with every movement to follow the right direction. The ligament is performed on both legs in a rhythm convenient for you.
The ninth group of exercises. Feet
9.1. rise on straight legs “on toes”, then calmly lower your heels to the floor. Do the movement 4-8 times, depending on your desire.
9.2. slightly bend your knees. rise “on your toes” on your legs bent at the knees and return to the starting position without straightening your knees. Repeat the movement 4 or 8 times, depending on your desire. If an exercise gives you some muscle pleasure, don't be afraid to do more of it.
Tenth group of exercises. "Cogs"
This group of exercises is called “cogs” by me for a reason. Firstly, because this is the last group in this Gymnastics for the Elderly complex. And, of course, at the end of the lesson, as a rule, many get tired. And the name of the exercise group “cogs” with a diminutive accent (and not “screws”, for example), gives a feeling of lightness to both movement and mood.
Starting position: stand straight, feet shoulder-width apart.
10.1. turn of the head to the right and to the left. Only the head turns. The shoulders remain in the same place where they were in the original position of the body. Be sure to see what is in the direction where you looked. The movement is repeated at least 4 times in the rhythm of the music you have chosen.
10.2. we continue to turn our heads, connecting our shoulders. At the same time, the hips do not participate in the turn, maintaining their original position. The movement is repeated at least 4 times in the rhythm of the music you have chosen.
10.3. continue turning, using the whole body. Only the feet remain motionless. Be sure to see what is in the direction you are facing. The movement is repeated at least 4 times in the rhythm of the music you choose
10. 4. put your hands in a position, as when running, bent at the elbows; hands are gathered into a fist. Legs shoulder width apart. Head and eyes straight ahead. We turn the hip part to the right and left at the fastest pace for your body. Do not overdo it! At the end of the workout, I advise you to take a deep breath, raising your hands through the sides up, and exhale, lowering your hands.
And then smile at your, for someone, maybe the first victory.
Gymnastics for the elderly: 20 simple exercises
Adaptive gymnastics for the elderly by Pavel Smolyansky - 21 exercises for middle-aged and older people. The task of gymnastics is to adapt the body to everyday stress, regulate the work of the cardiovascular, autonomic, neuromuscular systems, strengthen the musculoskeletal system, create a good mood for middle-aged and older people.
All exercises must be performed with a smile and to the music.
Breathing exercise.
Starting position (ip) - standing, feet shoulder-width apart, arms freely lowered. We raise our hands through the sides up, inhale through the nose, lower our hands - exhale through the mouth. The diaphragm works, the shoulder blades are reduced and divorced. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and don't stress.
1. Head tilts
I. p. - standing, legs slightly wider than shoulders, hands on the belt. Tilt your head left, right, down, left, right, down. Middle-aged and elderly people are not recommended to tilt their heads back. Depending on age, you can perform 5 to 7 repetitions of this exercise.
2. Shoulder rotation
I. p. - standing, legs slightly wider than shoulders, hands to shoulders. Rotational movements in the shoulder joint forward and backward. 4 turns forward, 4 back. We repeat 5-7 times.
Everyone regulates the volume and intensity of the exercise performed by himself. If you are under 62, you can do more repetitions.
3. Circular rotation of the pelvis
I. p. - standing, legs slightly wider than shoulders. We perform circular rotations first to the left at the expense of one-two-three-four, then to the right - five-six-seven-eight ... We do 5-7 repetitions. You don't have to bend over or bend over.
4. Warm up for the knee joints
I. p. - standing, legs wider than shoulders, slightly crouched, hands on knees, keep your back straight.
We bring our knees together, we breed at the expense of one-two-three-four. 3 repetitions. Finished the exercise - sat down on a chair.
5. Squeezing-unclenching brushes
I. p. - sitting on a chair, legs slightly apart. We stretch our hands forward, clench and unclench our fists counting from 1 to 8, only the hands work. 3 repetitions. We add speed. 3 repetitions. And 2 more repetitions as quickly as possible.
They shook their hands, leaning back in the chair.
Breathing exercise.
6. Forward bends
I. p. - standing, legs slightly wider than shoulders, arms lowered. We do 2 springy slopes for each leg. At the expense of 1-4 we lean forward, then to one leg, at the expense of 5-8 - forward, to the other leg. Straightened up, hands on the belt, slightly bent back. You don't have to tilt your head.
When bending over, do not force yourself to reach the floor. The knees can be bent. Those who can only do 3-4 reps can stop there, those who can do more, do 6-7 reps.
7. Exercise "Swimming"
I. p. - standing, legs slightly wider than shoulders, arms lowered. "Swim" crawl. On the count from 1 to 4, the hands go forward, then back. The range of motion should be maximum. When the body has been kneaded by the previous exercises, this is done easily. The upper shoulder girdle receives the load.
8. Exercise "Scissors"
I. p. - sitting on a chair, legs in weight. We breed, bring them together crosswise to the count from 1 to 4. Then, in turn, we raise and lower them up and down. We do 6-8 repetitions. You can hold onto the back of a chair. So we are working on the press.
9. "Boxing match"
I. p. - standing, in the hands - small dumbbells or half-liter plastic bottles of water.
We stand in a boxing stance, the body does not bend either forward or backward, legs shoulder-width apart, stretch the right arm forward, the left bent and behind the right. The exercise is carried out at different speeds. The first round is reconnaissance in combat. On the count from 1 to 8, we throw one or the other hand forward, do 3 repetitions, the second round - a little faster, on the count from 1 to 8, three repetitions. And the final round is the shortest and most effective: very quickly we throw out hands to the count of up to 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.
10. Sipping
I. p. - sitting on a chair. We take a children's ball in the form of a hedgehog, but you can perform the exercise without it. (The exercise is more difficult to perform with the ball.) Hands with the ball - in the lock, pull them forward, turn the palms outward, stretch until a crunch. Hands, bending at the elbows, on themselves, the hands turn inward, we straighten the arms at the elbows - the hands outward. We perform on the account from 1 to 8. We do 5-6 repetitions. After the end of the exercise, twist the brushes closed in the lock to the left and right.
Breathing exercise.
11. Exercise with an expander
(A rubber expander is sold at any pharmacy.) I. p. - standing, legs slightly wider than shoulders. We raise our hands up, stretch the expander, wind it up behind the head, release our hands - the expander is in front of the head. We perform on the account from 1 to 8. All the muscles of the upper shoulder girdle participate in this exercise. The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.
12. Pulling the knees to the chest
I. p. - sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. We bend the right knee, pull it to the chest, hold it with the hand for 2 seconds, lower the leg. We perform the exercise on the account from 1 to 8. The same with the left knee. We do 8-12 repetitions. This exercise removes the stomach.
Breathing exercise.
13. Tilts to the side
I. p. - standing, legs slightly wider than shoulders, in the hands - dumbbells. We lean to the left - we raise our right hand and wind it up behind the head. We lean to the right - raise the left hand and wind it up behind the head. In each direction, we do slopes 2 times counting from 1 to 8.
14. Retraction and rotation of the feet
I. p. - sitting. We take off our shoes. We stretch our legs and hold the canopy. Hold on to the back of a chair. Pull the toes of the feet towards you, pull them away from you. We do not lower our legs. We make an effort. We do 6-8 repetitions, and then circular rotations with the feet inward, then outward.
Breathing exercise.
15. Lunges with twist
I. p. - standing, leaning on the back of a chair. We take a step forward with the right foot, squat, bend the knee, the left leg is extended back and rests on the floor. Then turn, change legs and arms, all the time we lean on the back of the chair. Second hand on the belt. This helps keep your back straight. The body is perpendicular to the floor, do not slouch, do not bend. One, two - turn, three-four - turn. We repeat 6-8 times.
16. Push-ups from the back of a chair
I. p. - standing, facing the back of the chair. We bend-unbend the arms at the elbow joint under the weight of our own body. The back and legs are on the same straight line. We rest on the floor with toes. When young people push up from the floor, they should lift 80% of their weight. It is difficult for older people. From a chair, they lift 18-20 kg at most.
This exercise must be performed carefully and briefly. Someone in the past could have had a fracture, someone had weak hands.
We count from 1 to 8. We make one call.
17. Self-massage
I. p. - sitting, legs slightly apart, hands on knees. With your fingertips, applying a little effort, massage the back of the head in a circular motion. We rise above - to the parietal region. Then we massage the forehead above the eyebrows - from the center to the temples. We go down a little lower - to the superciliary arches. We stroke the face from the nose to the temples. Gently rub whiskey in circular motions. Massage the nose with two or three fingers. We go from the wings to the bridge of the nose. Then massage the cheeks and chin in circular motions. And now - light pats under the chin. Let's move on to the foot massage. The most important thing is that we ourselves regulate what efforts we will make.
We massage the calf muscles with both hands from the bottom up, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then lightly hit the muscles with the edge of the palm. We do everything with a smile.
18. Tilts to the knee
I. p. - sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, holding the leg with your hands. Slowly bend over and hold this position for a few seconds. We change legs. We repeat the slopes 2 times. Now we have the muscles of the back and pelvis working. You may feel tension in your lower back.
Breathing exercise.
19. Body turns
I. p. - standing, hands on the belt, legs shoulder-width apart, feet turned toes inward. Turn the body left and right 2 times counting from 1 to 8. Do 6-8 repetitions.
20. Walking on straight legs
I. p. - standing, legs slightly wider than shoulders. Hands behind the back, bent at the elbows, hands at the waist. We rise on toes and slightly set aside one leg to the side. This is how penguins walk at the South Pole. We perform the exercise on the account from 1 to 8. We do 6-8 repetitions.
21. Relax
In conclusion - take a pose that will allow you to completely relax. I. p. - sitting on a chair. The legs are extended, the arms hang relaxed, we tilt our head forward, we sit like this for 30-40 seconds, listen to music and relax.
Note: Charging takes approximately half an hour. If you are under 65, you can do it longer - up to 40-45 minutes. People over 70 do not recommend doing it for more than half an hour. After 75 years, it is enough to work out for 25 minutes. After charging, it is good to take a contrast shower.
Our reference
Pavel G. Smolyansky - athletics coach, worked with the Russian national athletics team and the national team of the Republic of Guatemala. In Russia, his pupils became champions of the Russian Federation 11 times in middle and long distance running, three times they won European Cups among sports clubs. In Guatemala - set 23 national records
Physical activity in old age is very important: only by moving you can stay in good shape. We are not talking about high physical activity, but walking and specially designed articular gymnastics for the elderly at a calm pace should be in the arsenal of every person who has stepped over his sixtieth birthday, but has not put an end to his life.
About the benefits of walking
Walking refers to moderate activity that does not cause discomfort or pain. If possible, it is worth replacing short-distance public transport with walking at a measured pace.
Age should not be a reason for refusing to walk, go shopping, visit public places, meet friends.
Walking has a comprehensive effect on the body:
Walking involves many muscle groups, relieves spasms and excessive tension, which has a positive effect on the health and condition of the musculoskeletal system.
Read also
We have been told about the benefits of physical activity since childhood: sport develops strength and endurance, shapes the figure and tempers ...
The result of systematic moderate physical activity will be:
Gymnastics for the elderly
Complex number 1 - warm-up
The exercises of the complex are recommended for warming up, they can be performed both after waking up and during the day. No need to overstrain, everyone is free to choose the intensity of physical activity. It should bring pleasure and a little fatigue, not pain and discomfort.
Gymnastics allows you to stimulate not only physical, but also mental health, maintain thought processes, memory at the usual level.
Breathing during exercise should be even, deep.
Complex No. 2 - main
Exercises for women
Healthy knees: exercises from Tatyana Lisitskaya
We offer you a mini-workout to stabilize the knee joint and strengthen the muscles that surround it. It will help get rid of knee pain, avoid injuries or rehabilitate after them.
The knees are one of the most fragile parts of our body. If you're experiencing pain in your knee joints, for example when you're climbing stairs, it's time to strengthen your knees with exercise.
Half toe raises
Place your feet slightly wider than your pelvis, bend your knees slightly, place your palms on your hips, slightly tilt your body forward. At a slow pace, stand on your toes and then lower your heels.
Control the position of the knees: they should be exactly above the feet. Perform 2-3 sets of 8-10 reps.
Lunges to the side
Stand up straight, place your palms on your hips. Bending your knees, lunge to the right. Then, without straightening your knees, lunge to the left and transfer your body weight to your left leg. Make sure that the knee of the supporting leg is kept exactly above the foot.
Perform 2-3 series 4-6 times in each direction.
Stretching the quadriceps and anterior thigh
Bend the leg back, lifting the heel to the buttocks, grab the foot with your hand. Try to keep your knees together.
Feel the stretch in the front of your thigh muscles. Concentrate on the ankle of the skating leg for better balance.
If you find it difficult to balance, hold on to the back of a chair. Hold the pose for 8-10 seconds, then switch legs. Do 2-3 sets.
Bend your leg forward, bringing your knee up to your chest, and grab your shin with your hands. Make sure that the hip joints are in line, keep the torso straight. Hold the pose for 8-10 seconds, then switch legs. Do 2-3 sets.
"Martin"
Stand up straight and raise your hand up. Bending at the hips, lean forward to parallel with the floor and lift your leg back also to parallel with the floor. Look down, try to keep the body, arm and leg in line.
Concentrate on the ankle of the skating leg for better balance. You can hold on to the back of the chair, releasing the support from time to time. Hold the pose for as long as you can. Then pause for a minute and repeat with the other leg.
If you are confidently standing in the “swallow”, perform the “swallow” in a semi-squat: slightly bend the knee of the supporting leg.
Leg raise with dumbbell
You will need a chair, a dumbbell (or a water bottle), and a belt. Fasten one end of the belt to the dumbbell, and the other, after 20-30 cm, to the ankle.
Place a chair next to the mat, lie on your back, raise your legs and put your shins on the seat, throwing a dumbbell over it.
As you exhale, straighten your leg with a dumbbell in the knee joint, while inhaling, bend again, but do not touch the chair. Repeat at a slow pace 8-10 times on each leg.
This mini-workout takes no more than 15 minutes. Do it three to four times a week. I wish you success!
Preventive gymnastics
One of the options for preventive gymnastics is presented in the video, if you wish, you can choose the appropriate exercises and form your own complex:
The pace of exercises and their intensity are selected individually, depending on the physical condition. Both should be increased gradually, reduce the load in case of fatigue or poor health, but, if possible, exercise regularly.
Surely, many understand that sitting idle, the problem will not be eliminated, but only like a snowball, it acquires volumes. What is the key to good health? Physical activity!
I came across a wonderful course by an experienced specialist who helps to eliminate the problem with the joints. If you are worried about the joints, then rather here
I really want each of you to clearly realize that you don’t need to write everything off for age and so on! Don't you want to extend your life and improve your health so that you can spend more time with loved ones and do what you love?
If you are suffering from joint pain, then you must understand that the pain will not go away on its own. And good gymnastics is a great medicine.
BUT! It is also important to understand that not all exercises will be beneficial, many of them may not only not help, but in most cases harm and exacerbate the problem.
Therefore, the right approach and the choice of a competent and professional specialist are important here.
Do not try to get rid of the problem by inaction and swallowing a handful of pills. It will only aggravate your health. Prove to everyone that age is not a sentence of time!
Older people face social challenges
health problems,
lack of attention from the people around. Let's clarify the names of the age:
In old age, as a rule, there are many different chronic diseases accumulated throughout life. An aging body gradually loses its ability to produce hormones of "youth" - sex hormones, as well as adrenal hormones, which reduce the likelihood of exacerbations of previously transferred diseases.
There is no doubt that any disease leaves some consequences. In youth, this is not so noticeable, and with age, due to atrophy of organs and the extinction of their functions, the body can hardly cope with stress, immunity decreases, a person gets tired quickly, chronic diseases often worsen, which often have an atypical course with insufficiently pronounced symptoms. Something always hurts. Some women tend to think they have been jinxed. But there is no one to blame.
Life goes on, and you need to strive to improve and strengthen the body, maintain self-care skills, do not let yourself relax: try to do your homework, keep your home clean and tidy and the hygiene of the body, monitor your appearance, be neat and collected (thought out) in order to rationally carry out the necessary things and save time and energy, which with age “flies” faster and faster.
Therapeutic exercise is necessary for the elderly. Indeed, with such most common diseases as osteochondrosis of the spine, osteoporosis of bones, arthrosis, vegetative - vascular dystonia, sleep disorders, hypertension, diseases of internal organs, metabolic disorders and other diseases, the body needs compensation (adaptation to internal and external conditions that are important for health and longevity).
Skeletal changes in osteoporosis.
When selecting physical activity for the elderly, we take into account that the metabolism is reduced, the content of under-oxidized decay products is increased (fatigue, overwork should not be allowed);
there are changes in the skeleton, an increase in tone and a decrease in muscle strength, posture and gait are disturbed due to a shift in the center of gravity;
possible disorders of cerebral circulation, encephalopathy, problems with coordination of movements and balance;
there may be prolapse of internal organs, urinary incontinence;
reduced vital capacity of the lungs, dystrophy of the heart muscle.
Elderly patients have limited movement of the eyeballs (especially upward), have to turn their head, and may feel dizzy.
We must remember about age-related changes in the psyche. With age, pre-existing character flaws are exacerbated. Emotional lability appears (tearfulness, capriciousness, grouchiness), apathy, there is a reluctance to engage in physical education.
Due to the constant feeling of fatigue and ailments, it can be difficult for older people to exercise. And yet you need to force yourself to overcome the malaise and, starting with the simplest exercises, gradually increase your physical activity. Physical exercise is an excellent means of preventing body disorders, and therapeutic exercises for the elderly improves the quality of life in many diseases, increases self-confidence and improves mood.
Control of the cardiovascular system is very important in order to avoid myocardial infarction.
Required to define heart reserve. To do this, you need to calculate the maximum allowable heart rate during exercise and heart rate at rest for 1 minute.
HR (heart rate) maximum \u003d 180 - age.
For example, age 62. Maximum heart rate \u003d 180 - 62 \u003d 118 (beats per minute).
Using a stopwatch, we calculate the pulse rate at rest (after 15 minutes of rest) for one minute. Let's say 84 beats per minute.
RS (heart reserve) \u003d maximum heart rate - resting heart rate.
PC = 118 - 84 = 34 beats per minute (100%). This means that the pulse during physical activity should not be higher than 118 beats per minute. And you need to know the reserve of the heart because for people over 60 years old, you should not give a load of 100%.
In old age (60-70 years) we use up to 90% of the heart reserve.
In senile (70 - 80 years) - up to 50%.
Long-livers have no more than 40%.
We approach this gradually, starting with the load
20% individual heart reserve.
So, for example, at the age of 62 years, the reserve of the heart with a resting heart rate of 84 beats per minute is 34 beats per minute - this is 100%.
In the first sessions of therapeutic exercises, you can allow an increase in heart rate by 20% - in this example, by 7 beats per minute.
And in the future, after gradual adaptation to physical activity, it is possible to allow an increase in heart rate up to 90% of the reserve of the heart - in this example, by 30 beats per minute.
So, in this example, at the age of 62 years and with a heart rate at rest of 84 beats per minute in the first lessons, we allow an increase in heart rate by 7 beats per minute (= 91 beats per minute), gradually increasing the load, we allow heart rate to 90% of the heart reserve (by 30 bpm). Heart rate will be up to 114 beats per minute.
Now take a sheet of paper and a pen, a clock with a second hand, sit in a chair for 15 minutes to rest.
one). Write how old are you.
2). Now subtract this figure from 180. Write: "The maximum heart rate is ...".
3). Count the pulse rate for 1 minute by the second hand and write this figure like this: “The pulse at rest is ...”.
4). Calculate the heart reserve using the above formula. (HR (heart reserve) = maximum heart rate - resting heart rate). Write this number.
You can regulate the load from 20% to 90% of the heart reserve by controlling the pulse during exercise.
Lessons by small-group method in the polyclinic.
For older people, classes in a small group method are useful, since this involves communication with peers, which is very popular with older people. But you can do it yourself at home.
Exercises for all muscle groups are used.
The density of classes is 50 - 60%. The rest of the time is used for counting the pulse, showing exercises, changing the starting position, static breathing exercises.
The duration of the lesson is no more than 30 minutes 2-3 times a week.
All starting positions are allowed, but ref. the standing position should not prevail.
Exercises with sharp turns and inclinations are excluded. Dmovements are smooth, the pace is slow.
Be sure to include exercises for balance and vestibular functions.
It is necessary to know what factors predispose to imbalance and sudden falls in the elderly.
Falls must be avoided, since osteoporosis can lead to bone fractures and other injuries when falling from a height.
Therapeutic exercises for the elderly carried out only when satisfactory condition of the patient.
Contraindication to exercise in a group is urinary incontinence and a categorical refusal of physical education.
CONTINUED IN THE NEXT POST.
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