Exercise for the elderly: gymnastics that prolongs life

Fitnesstränare

“Each age is characterized by a different level of physical activity. It is not recommended to train with the same intensity at 40 and 65, because over the years the body’s recovery slows down, hormonal composition changes and muscle mass is lost.”

Typically, seniors have significant muscle loss. Reducing mass with age is a natural, natural process. We start losing muscle after age 30 at a rate of 0.5% to 1% per year. After age 50, this process accelerates.

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Gymnastics for the elderly

In old age, it is essential to keep moving in order to maintain health and increase the length of an active life. Lack of movement can lead to exacerbation of chronic diseases, pressure spikes, spine and joint problems.

Gymnastics is a complex of physical exercises aimed at improving joint mobility, increasing the elasticity of ligaments and tendons. You will eliminate stiffness, soreness and tension in the back, neck, legs and arms. Gymnastics also improves your mood and ability to work.

Gymnastics for the elderly is more like a warm-up before a full-fledged workout, but differs from it in its longer duration and emphasis on quality work of all joints. We recommend performing special exercises for the elderly three times a week for 20-30 minutes in a slow and smooth rhythm, avoiding sudden movements.

Head tilts

Teknik

Stand up, feet at shoulder width, put your hands on your waist, head is in an even position.
Perform neck tilts to the left, to the right, and then forward and backward. And so in a circle.
Do one to two minutes at a slow pace.

Benefit: This exercise will relieve stiffness in the neck, remove muscle spasm and reduce pain.

Circular shoulder rotations

Verkställighetsteknik

Stand up straight, relax your arms and lower them down.
Make circular movements in the shoulder joints first backwards and then forwards.
Perform for one to two minutes at a slow pace.

Benefit: the exercise will improve blood circulation in the thoracic spine, increase joint mobility.

Circular rotations with hands

Teknik

Stand up straight, arms slightly apart.
As you inhale, raise your arms up through the sides, making circular movements, and as you exhale, lower your arms down. The movement is performed: up, forward, down, sideways.
Perform one to two minutes at a slow pace.

Benefit: The exercise warms up the shoulder joints well and makes them more flexible and mobile.

Circular elbow rotations

Teknik

Stand up straight and spread your straight arms apart with palms down. Then bend them at the elbows at an angle of 90 degrees.
Perform circular rotations with your forearms first forward and then backward.
Perform one to two minutes at a slow pace without sudden movements.

Benefit: The exercise is excellent for developing elbow joint mobility and relieving pain.

Circular rotations of the hands

Verkställighetsteknik

Stand up straight and spread your straight arms apart with palms facing down.
Then make a fist and perform circular rotations of the hands first inward and then outward.
Perform one to two minutes at a slow pace without sudden movements.

Benefit: The exercise strengthens the hands and relieves tension.

Circular pelvic rotations

Teknik

Stand with your feet shoulder-width apart, hands on your waist, head in a straight position.
Perform pelvic rotations moving forward, to the side, backward and then to the other side. With each circle, try to increase the amplitude of movement.
Perform one or two minutes at a slow pace without sudden movements.

Benefit: the exercise increases lumbar mobility, strengthens the abs and improves blood circulation in the pelvic organs.

Circular hip rotations

Teknik

Stand with your feet shoulder width apart.
Lift one leg up and bend at the knee.
Next, perform circular hip rotations outward and then inward. With each circle, increase the amplitude of the movement.
Perform the exercise for one to two minutes at a slow pace without sudden movements.

Benefit: the exercise improves the mobility of the hip joint.

Rotation of the foot

Teknik

Stand with your feet shoulder-width apart, hands on your waist, head in a straight position.
Slightly lift one leg up and bend at the knee.
Next, perform circular rotations of the foot outward and then inward.
Perform one to two minutes at a slow pace without sudden movements.

Benefit: the exercise strengthens the ankle and is used in the prevention of flat feet.

Technique of performing the complex, see the video.

How does training affect the body? Opinion of scientists

The main argument in favor of physical activity is that the cause of deterioration is far from aging. We stop moving, and gradually the muscles “go away”. This leads to delayed recovery from illnesses, slower wound healing, lower metabolic rate and poorer quality of life.

Modern research has proven that physical training improves the work of the heart, lungs, brain and other organs. Scientists have conducted experiments and found out how exercise during life affects people’s health. They concluded that you can delay 40 chronic diseases, prevent cognitive decline, reduce depression, and help people live longer.

Walking, bicycling, running and eating right help delay old age, but it’s not enough. Exercise helps stop the loss of muscle mass, reduce obesity and speed up metabolism. All of these are signs of aging. Muscle is closely linked to our health and longevity.

In 2020, there was a systematic review and meta-analysis of how muscle loss affects humans. Researchers made interesting findings that age-related loss of muscle mass and strength is particularly prevalent in people with cardiovascular disease, dementia, diabetes and respiratory disease.

Benefits of exercise for older adults

Improving brain and cardiovascular function.
Strengthening of bones, joints and ligaments.
Increase in strength and endurance.
Increase in muscle mass.
Rejuvenation of hormonal composition.
Positive effect on the nervous system and immunity.
Reducing the risk of depression and anxiety.
Stabilization of blood pressure.
Growth of sensitivity to insulin.

Contraindications to exercise in old age

With age, the body accumulates various diseases, and the musculoskeletal system wears out. Recovery slows down, joints become more fragile, coordination weakens. In order for training to be beneficial, it is necessary to properly build the training process.

As such, there are no dangerous exercises, there is an incorrect technique of execution and individual characteristics of the body, which must be taken into account when choosing exercises.

Large excess weight. Many people with this problem look imposing, but have weak muscles, and now add to this the advanced age. They are unable to perform some exercises without harming their joints and spine. For example, squats can provoke knee or lower back pain. Be sure to consult with an exercise specialist, fitness trainer or doctor before you start working out.

High blood pressure. Lack of movement in the elderly can cause blood pressure spikes, while exercise can help normalize it. However, if your blood pressure is over 150, exercise is strictly forbidden. Record your blood pressure in a diary before and after exercise to monitor your body’s condition.

Acute joint pain. Your task is to rest the injured area and make an appointment with a doctor to determine the cause of discomfort. Next, start with static exercises and short amplitude of movement in your joints. For example, if you used to do deep squats, now do short amplitude squats under the supervision of a trainer or instructor.

Recent surgery or illness. Exercise is contraindicated if you have recently undergone surgery or illness. You need a clear rehabilitation plan that you will strictly follow. Preference is given to therapeutic exercise under the supervision of a specialist. No amateurism.

What to pay attention to during training?

Warm-up. Effective warm-up before training will gently prepare the CNS, muscles, cardiovascular system and joints for the upcoming load.

Stretching. High-quality stretching will correct posture, reduce wear and tear on joints and intervertebral discs, stabilize blood pressure.

Exercise technique. Proper technique will help not only to achieve the desired result faster, but also to avoid injuries.

The weight of additional aggravation. Bone density is no longer the same as in 30-40 years. Lifting excessive weights will cause more problems than health benefits.

Post-exercise recovery. Recovery functions deteriorate over the years. Give yourself a little more time to rehabilitate.

Complex of exercises for older people at home

Glutealbrygga

The exercise involves a large volume of muscles of the lower body.

Teknik

Lie on your back, bend your legs at the knees with a heel rest, stretch your arms along the body. Twist your pelvis as if you were tucking your tail, and pull your ribs to your abdomen. There should be no bend in the lower back.
Smoothly move the pelvis upward, resting the heels and shoulder blades on the floor, without bending in the lower back.
Push out until your lower back, pelvis and shoulder blades form an even line.
Hold at the top for a second.
Slowly lower yourself to the floor. The pelvis at the bottom does not relax, the lumbar is straight, without flexion.

Do two approaches of 15 times. Rest between approaches – a minute.

Push-ups from the floor with knees

Exercise involves a large volume of muscles of the upper body.

Teknik

Stand in a supine position. Keep the body straight. Neck, back and hips are on the same line. Legs together.
Distribute the load on the entire surface of the palm and fingers. Elbows slightly pressed against the body. Shoulders are lowered down, shoulder blades fixed in one position throughout the exercise.
As you inhale, lower yourself to a 90-degree angle at the elbows.
On exhalation, rise to the top point. Do not extend your elbows to the end.

Do two approaches of 5-10 times. Rest between approaches – one to two minutes.

Vridningar på magmusklerna

Exercise stabilizes the spine and strengthens the abs.

Teknik

Lie on your back. Legs are bent at the knees, and the hands are taken behind the head in a lock. There is no lumbar flexion, the pelvis is tucked, the ribs are tucked to the abdomen.
As you exhale, lift the upper part of the torso without tearing off the lumbar region, staying in the upper position for one second.
As you inhale, gently lower yourself down for two seconds. Watch the position of the lower back.

Do two approaches of 10-15 repetitions. Rest between approaches – one minute.

“Book”

Exercise improves the mobility of the thoracic spine.

Teknik

Lie on your side. Bend your legs at the knees and stretch straight arms in front of you. Your thighs are pressed to the floor and lie on each other.
As you exhale, rotate 180 degrees in the thoracic region so that you lie in a cross position. The legs and pelvis are in the starting position and do not come off the floor. Hold like this for a second.
Take a smooth breath and return to the starting position.

Do two approaches of 15 times, then change the side of the body. Rest between approaches – a minute. All movements are performed slowly.