One of the recipes for longevity has long been considered exercise. They help keep the body in a tone, give a charge of cheerfulness and good mood. All details about physical education in the elderly, read in this article
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Physical education of people of different ages, professions, lifestyle can have a powerful prophylactic effect capable of significantly reduce the incidence of many types of diseases and extend active longevity.
A sedentary lifestyle leads to muscular weakness and the emergence of a number of diseases - congestive phenomena develop in the body, slows blood flow in vessels, suffer from lack of blood supply to the most important organs and tissues. The need for movement was very figuratively said by the Chinese doctor Hua, who lived in the second century. NS.: «If the door handle often moves, it does not rust and the person - if he moves a lot, then does not sick».
A person can and should be engaged in physical education since his infiltration and ending with a deep old age. In old age, muscle tone is weakened, it means that physical exercises are all the more necessary. The weakening of the muscular tone leads to a deterioration in the metabolism, a decrease in the lumbar bend of the spine, and over time - to the onset of limiting mobility not only the spine, but also joints.
The effect of exercises on the body
Exercise has a beneficial effect on the body. Under their influence, bone and muscular systems are strengthened, the amplitude of the mobility of the joints increases.
Deep and rhythmic respiratory movements help proper blood circulation, providing great impact on heart activities. If a person is constantly alone, it circulates only 55-75% in vessels, the rest of it is delayed as a reserve in the liver, spleen, bone marrow. Only with the muscular load almost all the blood enters the bloodstream, delivering the cells and tissues an additional portion of oxygen, therefore, improving their metabolism.
Daily gymnastics should be the same habit as teeth cleaning. Morning gymnastics contributes to the transition from passive state after sleeping to the active working.
After gymnastics, cool shower are useful, pouring 2-3 buckets of cold water or wiping the body with cold water with a subsequent rubbing hard towel or self-massage. Wasten starts from the neck, then transferred to the shoulders, hands, chest, belly, back and legs. Movements directed from the periphery to the heart. In the summer, good after gymnastics swim in the river, lake or sea.
Even after short-term water procedures under the influence of cold water, the vessels of the skin are narrowed, and they contain up to 30% of the whole blood of a person. Part of this blood as if «Obtained» In the internal organs and the brain, thereby increasing the transportation of nutrients and oxygen to them. Increased metabolism, a vigor and a good mood come back to person.
Elderly, massage and self-massage are very useful, having beneficially affecting the nervous system and the life functions that are most weakened with age. Massage need to make clean hands on clean skin, muscles and bundes of joints should be relaxed. Massage and self-massage are contraindicated with inflammatory and purulent processes and eczema.
Walking - the most natural state of a person. It is beneficial to the state of health, useful at any age, especially the elderly. Folk wisdom says: «Walk to walk - long live». Dosed walking can be prescribed even the weaker patients, since the right, calm walking almost does not tire a person, strengthens the metabolism, blood circulation, improves breathing, train muscles. During walking, the nervous system is resting and toned.
Rhythm steps in the first 2-3 months of classes - 60-80 per minute, in the future - 80-100. It is necessary to start from a distance of no more than 2-3 kilometers. No need to forget about rest.
The jogging has many fans who, given the usefulness of the run, adhere to the maiden «Running from infarcity», but there are also opponents who consider the race are harmful. So, run or not run?
It is difficult to give an unequivocal answer, since in each case not only age, but also a health condition. There are a number of diseases (cardiovascular diseases, brainwater disorders and T. D.), when running contraindicated. But where the slow run is useful, it is one of the prevention of diseases arising from hypodynamia.
For training sessions, you can choose a glade in the woods, a park alley, a stadium, yard. Do not forget about the training suit and comfortable low-heeled shoes. Before running it is impossible to eat and drink (you can eat 2 hours after running). It is recommended before running a small warm-up for 3-5 minutes - make some exercises for hands, legs, torso.
Slightly tilting the body, relaxing the shoulders, bending the hands in the elbows, start running. The length of the step 50-70 centimeters, step is needed on the entire foot, breathe exactly, rhythmically, breathing not to delay.
At the beginning of training, you can confine ourselves to running short distances from 100 to 400 meters, including elements of short-term walk in a slightly accelerated pace. And after a few months of training, it is possible to increase the duration of the run, without losing sense of measure. Do not forget about self-control - the increase in the pulse should not exceed 50-60% of the initial value. After running you need to go to walk, make several respiratory movements, foot massage. You can take a warm shower.
Not contraindicated in the elderly aged bike. The cycling areas in the picturesque area create an emotional climb, a good mood.
Skiing - Beautiful view of the rest. Learn this sport is not late and in 60-70 years. You only need to master the walking technique. At walking on skis, almost all muscles take part, the capillaries expand, and this, in turn, has a positive effect on the metabolism.
Beautiful view of outdoor activities for the elderly is rowing, fishing, game in town, crocket, badminton, tennis.
All these sports should be combined with hardening the organism - water treatments, solar and air baths - increasing the body's resistance in the fight against diseases and adapting it to the conditions of the external environment.
In hot time, the best clocks for sunbathing - from 8-9 in the morning to hour. Undesirable to sunbathe an empty stomach or immediately after eating. Take sunny baths gradually, starting with 5 minutes, increasing daily duration of staying in the sun for 5 minutes, and bring to 1 - 1.5 hours. It is advisable before and after the sunny bath to take an airbag in the shade.
Best sunbathing in motion - walk, play ball, badminton. Before taking the tanning, it is advisable to smear the skin with special oil for sunburn. During sunbathing, the head must be covered with a white hat, handkerchief.
After receiving the solar or air bath, a refreshing shower acts or bathing. Especially well affect the body of sea bathing, which increase the metabolism, increase the body's tone, positively affect the nervous system.
So, stop, engage in gymnast and sports, just do it reasonably, according to the advice of the doctor, and most importantly - gradually and constantly! be healthy!
