Any physical activity that keeps an older adult in good health, entertains and motivates you, will be beneficial. Certain types of exercises are recommended when we are over 60 years old.
This exercise routine for older adults could be good for you:
Aerobic exercise
Three days to alternate weeks, for 45 minutes, or 20-30 minutes between 5 and 7 days a week. Aerobic exercise should be performed at a moderate intensity (remember to control the pulsations so that they do not rise above what is recommended). You can go for a walk at a steady moderate pace and on flat terrain; pedal on an elliptical or on a bicycle, swim (;) or perform a sport such as paddle tennis or tennis.
Anaerobic or strength exercise
It is advisable to do them 2-3 times a week, dividing the routine into exercises for the upper train, centered on the large muscle groups (back, shoulders and chest), by means of pull and push movements.
Exercises should also be performed for the lower train, focusing on the quadriceps, hamstrings and glutes; as well as for the ‘core’ zone, avoiding the typical abdominal exercises and opting for the plate-type isometrics, or those performed with specific machines for the area.
Both upper train and lower train exercises can be performed with pulley machines with some weight that carries a small resistance, without it being uncomfortable, as well as with elastic bands or small dumbbells. Exercises with body weight (type of push-ups, strides, squats, etc.) suppose a greater effort and are only recommended to those who are already used to exercise. For each exercise, 15 to 20 repetitions can be performed.
Flexibility exercises
This group includes dance, tai-chi, yoga or water exercises at low intensity, which help to stretch the muscles without feeling pain. They can be performed three times a week, performing exercises that involve a stretch of between 15 and 30 seconds, with normal breathing. Those who have flexibility problems can help themselves with a towel or a rope, without ever forcing or hyperextension or rebounding.
Balance exercises
They should be included in all the routines of the elderly. Among them are getting up and sitting on a chair without using your arms, walking on tiptoes, with your heels, standing with just one support, and so on. Those who can not do it, can help with a chair, a partner, or the wall. With these exercises skill is acquired little by little, providing security to the person to perform any activity of their day to day.
Remember to consult with your doctor if you can do it taking into account your ability and health status. In addition, although this routine may serve as an example, the ideal is to have the advice of a personal trainer to indicate which are the most appropriate exercises for you, monitor how you do them, correct you and help you to improve gradually .
Before carrying out any type of exercise, we recommend a Rancho Natura Beet juice with orange and nopal so that you have more energy.
Via webconsults