Regardless
of age, building a healthy and strong body is the basis of health. Senior
over 50 can also be shapely and muscular, it all depends on the willingness,
motivation and type of exercise
Researchers from the Institute of
Health (NIH) have created a set of four of the best exercises that help you
stay healthy, fit and independent, improve your
metabolism, and maintain your weight, norm and blood sugar levels. These four
tips would allow a senior person play golf over 50.
Take care of yourself and exercise
1. Muscle strength Muscle
strength is extremely important not only for
normal functioning, but also for the prevention of falls and fractures. It
is known that with age, muscle strength, especially the untrained - decreases,
improper diet deprived of calcium-containing
products, can contribute to numerous injuries and fractures, with 300,000
seniors annually.Basic exercises stretching and warming up individual parts of the body can protect many a senior against serious problems with age and disability.
2. Stretching exercises
Give much more freedom of movement, allow you to be more active despite the passing years, improve endurance and strength.
3. Balance exercises.
Best for people who suffer from mobility restrictions.
4. Endurance exercises
These include all sports and activities such as walking, jogging, swimming, cycling, even raking leaves, increases heart rate and breathing, as well as better blood flow for a longer period of time. Build your endurance gradually, starting from just 5 minutes of training, up to 15-120, and then extending the distance.
Before exercising, follow important safety rules
·
Do
not hold your breath during weight training. This can affect your blood
pressure.
·
Use
smooth, constant load handling to adjust your position. Avoid jerking or
sudden movements.
·
Avoid
blocking the joints of the arms and legs during muscle tension.
·
Muscle
pain lasting for several days and slight fatigue are normal after muscle
building exercises.
·
Exhaustion,
pain in joints, muscles and painful tightening are not a normal reaction after
standard, regular training - if such ailments persist too long consult a doctor
·
Consult
a doctor for each new exercise, remember about prevention!
·
Do
not force the body too much, follow the pit - better less and more often!
Tips: Instead of doing various exercise outside, having a treadmill at home would be a plus.
I
Example, the easiest exercise for the senior
1. Sit on a chair with a straight back.
2. Keep your feet flat on the floor.
3. Keep your arms straight down at the sides with your palms facing inwards.
4. Raise both arms to the side at shoulder height.
5. Keep your arms in this position for a few seconds.
6. Slowly lower your arms sideways. Rest. Repeat 8 to 15 times.
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