Exercise is beneficial for maintaining health and preventing diseases in all people, but middle-aged and elderly people benefit the most from physical activity and exercise. But observing the principles of exercise in old age is very important. It can be said that the only thing that can be done and at the same time add the same minutes and hours to a person’s life span is “doing physical activity and exercise”. So, people not only do not waste their time by doing exercise, but they also gain health and freedom from diseases for the remaining years of their lives. One of the most important tips for a healthy lifestyle for seniors is to exercise.
Exercise and physical activity are beneficial for both the cardiovascular system and maintaining the health of other body parts such as muscles and joints, brain health and lungs. In addition, exercise is also very beneficial for mental health and staying away from stress and depression. However, doing exercise and especially starting an exercise program in the elderly is accompanied by concerns. Am I exercising correctly? Whether the amount and intensity of exercise I do is beneficial for my health or whether I am harming my health by doing my exercise programs unprincipledly is always a concern and concern of everyone, especially the elderly. In this article from humanhealthmag, we try to answer these questions.
How to Start Exercising for the Elderly
Before exercising, the principles of exercise in old age should be followed, and the elderly person should definitely warm up their body for 5 minutes and then exercise, such as walking slowly and doing simple and light exercises, which are suitable for warming up and preparing the body. If the elderly have not exercised before, it is better to start exercising slowly and often start with exercises that are easier to do. Exercising slowly is more suitable for starting because they are less likely to hurt themselves and prevent physical pain at the beginning of exercise.
Walking is one of the most suitable exercises for starting exercise for the elderly, which can increase its intensity over time. Elderly people can also do gym exercises for seniors. The most important points to follow are:
- Warm up: Do stretching or walking slowly for about 5 minutes.
- Starting exercise: It is better for the elderly to start with exercises that are easy and safe for them.
- Gradual increase: Over time, you can increase the intensity and duration of your workouts.
Principles of Exercise in Old Age
As you get older, it’s best to never stop doing the activities you enjoy. However, as you reach old age, you should follow the principles of exercise in old age. You should also pay attention to some points that you may not have thought about much in your 20s. These points include the following:
- Do high-impact exercises with caution: Activities such as running or jumping that leave both feet off the ground for a moment are called high-impact exercises. This type of exercise can strengthen your bones and help maintain muscle strength. However, as you get older, the risk of joint problems and arthritis increases, and doing these types of exercises may cause injuries.
- Prioritize recovery: As you age, inflammation also increases dramatically. Therefore, you should pay more attention to recovery than before and have enough rest between workouts. In addition, do not forget to get enough sleep. Because it plays an important role in the recovery and healing of the body.
- Get more protein: Protein is one of the main ingredients that helps the body recover after exercise. As we age, the body needs more protein. Research results show that older people can maintain their muscle health well by consuming 1.5 grams of protein per kilogram of body weight. For example, a person who weighs 80 kg should consume 120 grams of protein daily.
- Focus on a balanced exercise program: When you are young, it is good to gain skill in doing a specific sport. But when you get older, it is better to have more varied exercises. If you like to run, you should also include other activities such as strength, flexibility, and balance exercises in your daily routine.
Important Point: When you exercise, chest pain, difficulty breathing, dizziness, loss of balance, and nausea are warning signs. If you experience these symptoms, be sure to see a doctor. If you experience muscle or joint pain the day after exercising, you may have overdone it. If the pain does not go away, you should consult a doctor.
Recommendations for Starting Exercise
As mentioned, perhaps the most important change in the lives of many people is the change from an “inactive” lifestyle to an “active and active” lifestyle. This seemingly small change will have a very important and undeniable impact on people’s health. No special recommendations are needed to have an active life, and people do not need to see a doctor or take special tests to have an active life, even at an advanced age.
The only recommendation that can be made for these people is that if they have heart disease or blood pressure and diabetes, they should act according to the recommendations of their doctor and follow the previous treatment recommendations. They should also follow the principles of exercise in old age when exercising. When it comes to doing an exercise program that exceeds their usual daily activities, it is necessary to pay attention to a few points. The important point is the concern about heart disease for doing this type of exercise, especially in middle-aged and elderly people.
As a general recommendation, people who have already exercised in their youth and do not currently have heart disease, high blood pressure, or diabetes should not have any concerns about exercising in old age. Exercising for 30 minutes 5 days a week, such as moderate-intensity aerobic exercise, is not only not harmful in old age, but is also highly recommended and can have many benefits in various aspects. You should note that if you plan to exercise, you should warm up your body first. For example, you should do warm-up exercises for seniors before walking.
Important Principles After Starting Exercise
In addition to the recommendations mentioned about principles of exercise in old age, people should also pay attention to important points after starting an exercise program. One of these points is to continue exercising. The best results are achieved with regular and daily exercise programs. Exercise programs that are frequently interrupted or performed weekly or even monthly, although they are still useful, will have better results if they are performed continuously, daily or at least 5 times a week.
The second point is that the criterion for exercise is to do physical activity for 150 minutes per week, which is better to do in 5 30-minute sessions. However, even doing physical activity in 5 to 10-minute periods is beneficial for maintaining the health of the body, and people can increase their number by reducing the time of the periods.
The third point that is very important is to pay attention to heart symptoms during or after exercise. It is especially important for older people to pay attention to these points and it is necessary to see a doctor if any of the following symptoms appear:
- Chest pain
- Shortness of breath more than usual
- Rapid heartbeat
- Dizziness
- Lightheadedness and fainting
- Headache
- And excessive fatigue
Duration of Exercise for the Elderly
One of the most important principles of exercise in old age that must be observed is the duration of exercise. The appropriate amount of time that the elderly should devote to exercise per week is approximately 150 minutes. If someone accompanies you during exercise for the elderly, at least in the first days, you should choose exercises and movements that are appropriate for your ability.
Also, during exercise for the elderly, pay attention to the fact that there are no dangerous and slippery objects around you. Try to always drink enough water. Also, the exercise environment should be safe and without danger. It is better for the elderly to exercise with another person in the first days.
Other Recommendations and Principles of Exercise in Old Age
Another principle of exercise in old age is to consult your doctor before starting any new exercise program. It is also important to start slowly and gradually increase the intensity and duration of your exercise. Here are some safety tips for exercise in the elderly:
- Start slowly and gradually increase the intensity and duration of your exercise.
- Stop exercising if you feel pain or discomfort.
- Don’t neglect to warm up before exercise and cool down after exercise.
- Use appropriate clothing and footwear.
- Use caution in hot or cold weather.
Note that the type of exercise that is right for the elderly depends on several factors, including age, health, fitness level, and personal preferences. If you have never exercised regularly, it is best to start with low-intensity activities such as walking and gradually increase the intensity and duration of your exercise. Exercise for the elderly is a way to return to youth.
Concluding Remarks
In this article, we have explained the principles of exercise in old age. As we said, increasing physical strength, reducing loss of balance, improving memory and the immune system, and reducing the complications of aging are among the most important reasons why it is necessary for the elderly to exercise at home during the day. Exercise for the elderly, even for a short time, according to research, researchers have concluded with experiments that the elderly in middle age and old age should regularly exercise to maintain their health, even at home.
Research has also shown that exercise at any age, if accompanied by willpower, self-confidence, and recognition of our shortcomings, will be possible and will help maintain and improve health in old age. In addition, exercise for the elderly helps maintain physical, mental, and mental health. The type of exercise you can do at the age of 50 depends on your health status and the length of time you have been exercising continuously.
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Frequently Asked Questions
Why is exercise important for seniors?
Regular exercise, such as balance, aerobic, resistance, strength, and stretching exercises, can bring more health and energy to their lives. At least 150 minutes of exercise per week is recommended for seniors, as this amount of activity can help improve metabolism, strengthen muscles, and even boost self-confidence.
What are the disadvantages of not exercising for the elderly?
As we age, physical inactivity can lead to unpleasant consequences. Decreased muscle strength, decreased balance ability, and an increased risk of chronic diseases are among the consequences of not exercising. From the age of 50 onwards, muscles gradually contract and body strength decreases by 40 to 50 percent. Shortness of breath, weight gain, and decreased physical balance are also other problems that can harm the elderly.