In general, as we get older our life becomes more sedentary, we exercise less. In addition, with age the bones lose resistance, that is, they become weaker and our muscles lose their elasticity. For this reason, when we get older it is so important to have an active life. Exercise improves our heart function, blood pressure, lipid profile, reduces the risk of ischemic heart disease, as well as improves our bone density by reducing the probability of breaking bones or suffering falls.
Types of exercises
If during confinement physical activity has been reduced or almost nil, it is best to start slowly, choosing those exercises that work best for us, with which we feel most comfortable, and gradually incorporate new ones. It is very important not to hurt yourself. To start a routine, you can combine different types of exercise throughout the week: resistance, strength, balance, flexibility or stretching.
- Endurance or aerobic exercises: This type of exercise is characterized because they are regular exercises that must be repeated for a while and maintain a certain intensity in the exercise.
We can include: walking, dance or aerobics (adapted), swimming, cycling or pedaling, rowing, climbing stairs - Strengthening or bodybuilding exercise: These exercises strengthen the muscles and strengthen them. They help improve metabolism and control sugar and cholesterol.
We can include: arm lifts with or without weights, shoulder flexion, bicep, tricep, knee, hip and plantar flexion flexion and stretches.
- Balance exercises: they are slow exercises that seek to maintain position. Tai-Chi is a very healthy discipline for older people since it combines balance and resistance exercises. These exercises help improve balance thus reducing the likelihood of falls.
We can include: walking along a straight line, walking on tiptoe or with your heels, going up or down stairs, balancing on one foot, etc. - Flexibility exercises: These exercises are aimed at improving major muscle groups and joints. They are slow exercises that stretch the muscles, however, you have to be very careful because with age you lose flexibility and elasticity and it is very easy to injure yourself. It is better to start small. The habitual practice of the exercise will favor the improvement of the muscles.
We can include: stretching of the tendons of the thigh, the calves, the ankles, triceps, quadriceps, wrist; shoulder, hip and back rotations.
On the other hand, if you prefer to do activities in company, you can plan brisk walks, with moderate intensity. This exercise is also very healthy because it activates the muscle group of the lower body of the body and encourages social relationships. Or you can also play tennis, golf, running, cycling, as long as you play sports on a regular basis.
It is best to plan the week combining exercises from all groups. Start little by little and as we notice that our body accepts more effort, increase the time or the amount of exercises.
