Benefits of physical activity for the elderly
A personal observation ...
In this article I will try to list a whole series of benefits that a senior can achieve by practicing regular physical activity. You have known for a long time that getting around is good for the spirit and the body, but then why not do it ?!
Talk to your doctor, try to convince someone of your age and get started. Walk, cycle, turn to a fitness center or do any other physical activity but start.
Physical activity is a medicine, put it on your head and keep it in mind.
Emerging from traditional canons, physical activity is not synonymous with fatigue, sacrifice, physical activity is synonymous with health and well-being.
And the most important result will not be represented by the lost kg, but by the centimeters earned. You got it right, it's not about losing inches but gaining them, in the most important point, for you and for us, in your smile.
First question, why?
Some benefits of exercise:
dilation of the vessels of the heart, which improves cardiac output;
improvement of strength, muscular endurance and motor coordination.
improved circulation, decreased blood pressure, bone reinforcement,
improvement of physical and psychological balance which allows to remedy the accelerated pace and the stresses of modern life.
Physical activity helps to maintain or reach the ideal weight, promoting weight loss. It improves self-esteem and can be a strong means of socialization.
Lastly, physical activity is an independent factor for human health: it means that physical activity alone is able to reduce the risk of mortality from any disease . Thus, for example, a smoker who practices physical activity is much less likely to die than a smoker who does not perform physical activity.
Second question, what should we do?
Devote at least half an hour or an hour three times a week to a methodical training, preferring cross-country sports that require a dynamic effort: running, cycling, running, mountaineering, rowing, cross-country skiing, swimming. A good walk three times a week may suffice.
Spending much more active weekends on the physical plane is more sedentary than your life.
In any case you MUST ALWAYS and ALWAYS consult your doctor before undertaking any physical activity program .
Physical exercise and hypertension
It has long been shown that the degree of fitness is inversely proportional to blood pressure levels.
The effectiveness of regular physical activity on blood pressure reduction in patients with mild / moderate hypertension has been the subject of numerous studies.
These studies have shown that regular exercise (biking, swimming, jogging, walking or their combinations) can significantly reduce resting pressure levels.
| Average reduction in blood pressure induced by regular exercise in patients with mild or moderate arterial hypertension. (Kokkinos PF. Et. Coron Art Dis 2000) | |
| REDUCTION OF SYSTEMIC ARTERIAL PRESSURE | 8-10 mm Hg |
| REDUCTION OF DIASTOLIC ARTERIAL PRESSURE | 7-8 mmHg |
For it to be effective the physical exercise must be of mild or moderate intensity (<70% of VO2max).
It has been shown that a mild exercise lasting 30-60 minutes is the most effective method against hypertension.
As far as the frequency of training is concerned, it is advisable to perform at least 3 weekly sessions. Finally, to get more benefits from the practice of physical activity try to follow these tips:
FIND OR KEEP YOUR IDEAL WEIGHT
CHECK THE ARTERIAL PRESSURE REGULARLY
FOLLOW A HEALTHY AND BALANCED FOOD REGIME
Exercise and metabolic syndrome
The metabolic syndrome is characterized by the presence in the same individual of different diseases or conditions that together represent a serious cardiovascular risk factor. If at least 3 of these conditions are present it is possible to speak of metabolic syndrome:
diabetes also in its initial forms
Obesity, particularly when the waistline is greater than 102 cm in men and 88 cm in women
Arterial hypertension
an excessive level of fat in the blood (triglycerides and cholesterol)
some coagulation disorders
This condition is reversible with diet and exercise. A regular training program is in fact able to act on each of the individual risk factors, decreasing significantly.
Physical activity in gyms: some precautions
Below is a list of all the precautions to keep in mind should you decide to do physical activity in a gym:
Breathing: it is essential to exhale during the active phase of the movement and breathe in during the passive phase of the movement. Ask your instructor to teach you the correct breathing mechanics during training.
If you have cardiovascular problems, try to avoid anaerobic exercises (especially for the arms) and use very heavy loads, because this type of exercise causes an increase in thoracic and arterial pressure. The correct breathing technique can be useful to reduce the risks of this type of training.
If you have back problems, avoid running and / or jumping on hard ground.
Pay attention to hyperextension of the neck and lateral flexion; these exercises, if carried out in a very slow and controlled manner, can bring great benefits; on the contrary sudden movements in this area can cause serious damage to the cervical joints.
During the abdominal toning exercises, maintain the correct position of the cervical tract (in line with the bust) with the help of the hands.
Attention to postural education: learn to lift your weights with straight chest and flexed knees, not with legs extended and back flexed
Beware of exaggerated bust torsions, especially with overloads due to the risk of vertebral fractures which are particularly likely in osteoporotic subjects and women in the post-menopausal period.
Beware of problems caused by carpal tunnel syndrome, try to avoid hyperflexion or hyperextension of the wrists, especially under load.
Avoid all those exercises that can cause joint friction like the passage of the upper limbs in abduction-extrarotation (slow behind or lat machine behind)
Attention also to the hyperflexion of the knee under load (leg extension)
Always perform stretching exercises at the end of the session. Try asking your trainer to teach you some relaxation techniques including abdominal breathing.
