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General developmental he alth training for seniors is nothing more than basic physiotherapy exercises that improve the fitness and state of our he alth. He alth training is selected individually, but there is a certain set of exercises that will have a beneficial effect on almost every person.

He alth training for seniors consists of safe exercises that mobilize the joints and strengthen muscle strength. These are breathing, therapeutic, stretching and mobilizing exercises that should be performed by every senior who wants to maintain vitality and he alth for many years.

Exercises not only improve the condition of the motor apparatus, but also have a positive effect on the mind and well-being. In order to stay fit, get rid of pains and gush with good energy, the senior should regularly engage in moderate physical activity, and he alth training can be performed even every day! Learn more about he alth training for seniors.

He alth training for a senior - what is it?

He alth training is according to the definition: "a process consisting in the deliberate use of strictly defined physical exercises to obtain physical and mental effects, preventing the reduction of the body's adaptability to exercise."

He alth training for a senior will each time mean a different nature of the effort and the set of exercises. There is no one universal training for everyone. However, there are some general development exercises that most seniors may and should do. Certainly, in this case, he alth training for the elderly will include Pilates for seniors, pool training, aerobic exercise and functional exercise.

General he alth training for seniors - the benefits of exercise

General development he alth training for seniors is he alth exercises individually adjusted to the he alth condition of a given person. Thanks to he alth training, you can prevent the progression of certain diseases, act preventively or reduce pain and inflammation.

The most important benefits of movement are:

  • positive effect on the cardiovascular system, which changes with age. He alth training reduces the strength of heart contractions. Systematic exercise lowers the blood pressurearterial. Moreover, the compliance of the ventricles increases, the stroke volume increases and the arteries become less stiff. All this has a great effect especially on people who have problems with the circulatory system and the cardiovascular system.
  • he alth training is also an excellent therapy for people who have experienced acute coronary syndrome and other serious heart problems. Training improves adaptation to physical exertion and delays the further development of ischemic heart disease. Proper cardiac exercise can also help prevent serious heart injuries and heart attacks.
  • reducing the risk of disability. Progressive aging processes negatively affect the condition of bones and muscles, especially when the elderly lead a sedentary lifestyle. Lack of exercise also reduces fluid in the joints and increases the risk of degenerative changes that permanently deform the joint. Regular exercise improves the elasticity of periarticular tissues and maintains the physiological mobility of the joints.
  • systematic he alth training in older people has an invaluable effect on increasing muscle mass and improving muscle strength. He alth exercises also improve balance and motor coordination. Especially stabilizing and balance exercises will have a very beneficial effect on the elderly body, because it is due to the loss of balance that seniors have the greatest movement problems.
  • The nervous system also has a lot to gain from he alth training. A well-functioning nervous system can be observed in elderly people who do not have problems with deep and skeletal muscles. Systematic training affects technique, reaction speed, coordination, brain functions, and even emotional states and well-being! Physical activity also prevents the emergence of mental illnesses.
  • he alth training is conducive to the functioning of the nervous system. It improves the mobility of the chest, respiratory ventilation, muscle flexibility both on exhalation and breathing, and oxygenates the body. Exercise also improves your tolerance to exercise and reduces the feeling of shortness of breath.
  • Thanks to regular he alth training, the functioning of the immune system is also improved. Professional literature reports that, thanks to systematic exercise, there is an "increase in the concentration of IgG and IgM antibodies in the blood, an increase in the production of IL-2, IL-4, IFN-y cytokines and an increase in the number of TH cells."
  • regular activity also improves glucose metabolism and reduces the risk of type 2 diabetes. The risk of developing diabetes and insulin resistance increases especially when we lead a sedentary lifestyle. ATseniors who regularly engage in physical activity, glycemic control and increased glucose consumption by the muscles are observed, as well as faster weight loss.

Whole body he alth training for a senior - who is it for?

General development he alth training is intended for every senior who wants to stay he althy and fit until old age. The training may be recreational, preventive or curative, but regardless of the fact, everyone should benefit from the benefits of therapeutic training.

Exercises in therapeutic training are always selected according to the specific abilities of the practitioner. Most often, a he alth training plan is prepared by a qualified physiotherapist or physiotherapist. If we are fit and we do not have any major injuries or injuries, we can create our own set of exercises by trial and error. Of course, everything should be done wisely and in moderation.

General he alth training for seniors - a set of exercises

  1. March.Place your feet approximately equal to the height of your pelvic spines, parallel to each other. Gently pull your stomach in and pull your shoulder blades back and down. Start walking slowly. At first, let it be a slight movement of your knees and hands, and walk more energetically with time. Help yourself with your hands and try to raise your knees no higher than the right angle between the thigh and the knee. Walk for 3 to 5 minutes until you feel warm.
  2. Torso twists with arms spread.Stand slightly apart on gently bent knees. Make a torso twist and let your left hand guide your torso backward. For convenience, look behind the arm turned back. Keep your arms extended at the sides of your body in line. Remember to keep your knees soft and flexible, don't make them stiff. Maintain a slow pace and focus on your breathing, which will improve mobility in your spine and relax tense muscles. Do 10 repetitions on each side. The exercise consists of alternating turns.
  3. Rolling the spine.Stand on the width of your hip spines with your feet parallel to each other. Gently bend your legs at the knees and lower your shoulders and let them relax. Press your navel towards your spine and begin to bend forward. Let your head guide your torso. It is she who should bend first and lead the rest of the body vertebra by vertebrae. For this exercise, the shoulders should hang freely in front of the chest. Get to a safe moment for yourself, stay there for a while and breathe deeply. Then come back to the starting position. This time, start with the hips and lumbar spine. Circle by circle, come backup and remember that the head comes back last. Repeat the exercise at least 6 times.
  4. Cow-cat.Assume a propped kneeling position. Keep your knees slightly outward and make sure not to overstretch your elbows. Then bend the spine downward, bringing your chest closer to the mat. In this movement the head should bend upwards as far as possible. Take a curvature of the spine to the ceiling in sequence, drawing the navel into the spine and pulling the chin up to the sternum. Make sure you breathe evenly. Breathe in when you bend downwards, and breathe out when you bend upwards. Repeat this sequence 10 times.
  5. Swing the legs in the support.Assume the propped kneeling position. Then slide one leg back and lift it up so that your buttock tenses and your lumbar spine remains in the same position. Hold your leg up for a second and slowly lower it to the starting position. Remember to keep your stomach slightly tense and tighten your shoulder blades. Keep your head open and let it be an extension of your spine. Repeat the exercise 6 times for each leg.
  6. Knee rises to the chest while lying down.Lie on your back with your knees slightly bent. Tighten your abdomen and put your pelvis in neutral. The head should rest heavily on the mat. When you are ready, lift one leg up and bring it towards your chest. Then put it back on the mat and do this exercise on the other leg. Make sure your movement is slow and controlled, and your hips don't swing sideways. Repeat 20 times, alternately lifting one limb, then the other.
  7. Directing your knees to the side.Lie on your back with your knees slightly bent. Place your arms parallel to the sides of your body. Legs should be hip-width apart. Then bring your knees to your side and hold this position for a few seconds. Try to get the knee of the outer leg closer to the ground and the other leg to try to touch the thigh of the outer leg. Repeat this movement 6 times on each side of the body.
  8. Bring your legs closer to your chest.Lie down comfortably on the mat with your knees bent. Then bring your knees closer to your chest and hold them with your hands. If you cannot touch your buttocks with your heels, place your hands or forearms under your knees. Hold this position for at least 20 seconds, then return to the starting position and do it again. With each subsequent move, you can increase the position time. Repeat this exercise 10 times.
  9. Side leg elevation.Lie comfortably on your side. Bend the leg that is resting on the mat and leave the other leg slightly straight and raised. Position your hips perpendicular tomats, pull your stomach in and place your arm under your head. Then lift your leg up as much as you can, pause for a moment, and slowly lower it down. The buttock should work in this exercise. If you experience more work in your lumbar spine, lift your leg until that point until your spine starts working. Repeat the exercise 10 times for each leg.
  10. Extending your arm to the side in the twist of your torso.Lie comfortably on your side with your legs tucked in. Then, extend the arm that is on the outside behind you so that it is parallel with the other arm. Do the exercise very slowly and keep your knees pressed together at all times. Reach as much as you can and remember to breathe deeply with each visit to your hand. Repeat the exercise 10 times on each side. If you feel the need to do so, you can stay in the stretched position longer.

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Category:

Geriatrics