A lack of physical exercise and aging processes naturally lead to the occurrence of many diseases, which is why gymnastics can be helpful for seniors. Since bones and joints suffer the most, a series of simple but effective exercises would get the body in shape. In addition, regular low-intensity gymnastics exercises can significantly improve the general condition and mobility of older people in everyday life. If you want to stay active as you get older and increase your flexibility, energy and vitality, the following examples and tips can help you.
What health benefits does gymnastics bring to seniors?
If your joints feel too stiff to exercise, seated gymnastics exercises for seniors would be a beneficial alternative. Such an activity involves targeted strain on specific muscle groups. This happens accordingly in the form ofgymnastic exercises, which develop your motor skills gently and gradually. The main advantage of this approach is that it allows you to maintain muscle tone without having to train too hard. When you tense your muscles like this, your skin also stretches, which means your internal organs also function better.
In addition, various types of gymnastics for seniors promote blood circulation, which makes it possible to prevent numerous diseases. This also helps to saturate the soft tissue with nutrients and oxygen during age-related changes. If you also suffer from digestive problems and can speed up your intestinal motility, such exercises will definitely benefit you. An equally important benefit of gymnastics exercises is the strengthening of the immune system and the body's defenses. This allows the frequency of viral infections andFlu illnesses even in summerreduce.
What precautions should be taken when doing gymnastics exercises in old age?
You should also consider in some cases in which situations gymnastics might be contraindicated for seniors. For example, if you get a headache or high blood pressure every time you do gymnastics, it would make sense to stop training. Also remember that you should train slowly and with moderate impact. Active people of older age also want to look good and shape their muscles. However, you should not overdo it as this could have a negative impact on your health.
It is best to carry out gymnastics exercises for seniors outdoors, or why not in your own yard orexercise in the garden? However, if you don't have this option, you can ventilate your living space well before you start so that you can train in fresh air. In addition, comfortable clothing such as a tracksuit or shorts, T-shirt and light sports shoes is just as important for optimal training.
You should also consider some health factors. Consult a doctor before exercising after a heart attack, diabetes, atrophy of muscle tissue or changes in bone tissue. Always measure your heart rate before and after gymnastics. Here are some exercises you can consider.
Try out effective exercises and gymnastics for seniors yourself
This type of remedial gymnastics uses various exercise equipment, which not only makes the workout more entertaining, but also develops the body in a complex way. For example, you can use an exercise ball that specifically targets individual muscle groups. This puts a symmetrical load on your body, which also enables balance training and mobilizes the entire muscles at the same time. You can also use weights, although keep in mind that these put pressure on the joints and spine, especially when moving overhead.
Gymnastics exercises for seniors while sitting or with a ball
- Exercise 1 –First touch the wall with your back and head and place your feet about 50 cm forward. Slowly lower yourself until your knees form a 90-degree angle. Do not let your thighs sink lower than your knees and then stand back up. Do 10-15 reps.
- Exercise 2– Take a chair and sit on it or stand up straight. Then relax your arms at the sides of your body and, as you inhale, slowly raise them until they reach above your head. Then, exhaling, lower your arms back down. Do 10-15 reps.
- Exercise 3– Stand up straight and place your hands on the back of a chair in front of you. Then slowly bend your knees and lower your body down as far as possible. Stay in this position for a few seconds and slowly stand up. Try to keep your back straight. Repeat the exercise 5-20 times.
- Exercise 4– First, find a larger towel and roll it up. Then sit on an exercise ball or on the floor and place the towel over one of your feet. Try to grab the two ends, pull them out and hold the cloth taut for a few seconds. For optimal effect, keep your knees straight. Then do the same with your other foot and repeat this exercise at home 5-10 times.
Therapeutic gymnastics for older seniors
- Exercise 1– While standing, place your hands on the back of a chair positioned in front of you. Then slowly begin to bend one of your legs so that it forms a right angle at the knee. Try to hold this position for a few seconds and return your leg to the starting position. Then do the same with your other leg and repeat the exercise 5-20 times.
- Exercise 2– You can achieve another therapeutic effect by lying on the floor with your arms outstretched and face down. Then pick your arms up and move them up and down as if you were swimming for about 30 seconds. Then bring your arms relaxed back to the floor and repeat this gymnastic exercise 5-10 times. Also try to include your legs by moving them together with your arms.
- Exercise 3– Last but not least, you can do another therapeutic oneExercise for the elderlyTry it by lying on an exercise ball or on the floor. Try to keep your balance with the stability ball and bend your knees. At the same time, keep your arms alongside your body with your palms facing down. Now raise your head and neck as if you were doing trunk bends. Then extend your arms parallel to the floor and start moving them up and down. After that, turn your palms up and perform the same movements. Repeat the exercise 5-10 times without exerting yourself excessively.
