Seated Exercises for Older Adults
Old age is just around the corner. Exercises to help prolong youth
The results of many studies have shown that a healthy lifestyle and good physical fitness is the main secret of longevity. Sport may well add several years to life, but you should be careful about the choice of exercises and take into account individual characteristics. Some activities stimulate the heart, others relieve stress. We have collected the most effective activities that will have a positive effect on health and help prolong youth.
This cardio load perfectly lowers cholesterol levels. It is the excess of this substance in the blood that is the main cause of cardiovascular diseases. Running stimulates the production of high-density lipoprotein cells that maintain cholesterol balance. Jogging also trains the heart muscle, making it stronger and more elastic. It can prevent a number of heart conditions and therefore prolong life.
Plus, cardio is great for pumping our lungs. Fitness trainer and blogger Vladislav Litvinenko believes that even running at a low speed is good for the body.
Vladislav: When running, we actively work not only legs, but also the lungs, which are obliged to intensively provide the body with oxygen. A person of middle age and weight at rest needs about 150-200 ml of oxygen per minute. While running at a speed of 5-6 km / h, the body already needs 1-1.5 liters. vital gas every minute. At the same time, about 40 liters are pumped through the trochea and bronchi. air. Such a significant increase in productivity is precisely what provides the training effect.
It helps to relieve tension in the back and neck after a working day and other stress. All this is achieved by doing exercises in a hammock. When the spine is stretched, blood circulation in the intervertebral discs improves. They receive more nutrients, retain their shape and structure. Regular exercise can help you avoid headaches and back pain. And the meditative nature of yoga itself allows you to relax and relieve stress. The main thing is not to fall asleep! We don't hang upside down as often as Peter Parker.
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Swimming, like running, is considered an excellent cardio load, which improves the condition of the cardiovascular system and strengthens the muscle corset. The main advantage of this sport is that regular pool workouts increase lung capacity. Through systematic exercise in water, you will receive more oxygen - this contributes to pFor brain and concentration.
Stretching or, as it is now fashionable to call this activity, stretching is necessary to maintain muscle strength and health. Being resilient, they become the most prepared for physical activity. This is especially true with age: people often begin to suffer from joint problems and are faced with sprains. Stretching will help avoid such injuries.
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Team sports Sports
Researchers from The Copenhagen City Heart Study have shown that people who practice team sports can expect a longer life expectancy. Scientists argue that communication and social interaction improves emotional health, motivates more sports and leads an active lifestyle. Regular physical activity improves cognitive skills such as memory and concentration. The most effective sports are tennis, badminton and football.
This is a complex of different exercises for stretching and contraction of all muscle groups. The peculiarity of the workout is that it is completely static and is somewhat reminiscent of yoga asanas. By the way, they formed the basis of the fitness direction. With the help of callanetics, the muscles of the back, abs, arms, shoulders, hips and buttocks are worked out. There are no age restrictions for classes, because a leisurely pace of exercise allows you to avoid injuries, bring yourself in excellent physical shape and achieve harmony with your mind and body.