One of the keys to healthy aging is, without a doubt, to practice physical exercise, with the main purpose of improving the motor skills of the elderly, as well as their physical and mental health.
According to the World Health Organization (WHO), exercise during this stage is essential to improve bone health, cardiorespiratory and muscular functions, reduce the risk of chronic diseases, prevent depression and cognitive deterioration.
Statistics show that almost one third of people over 50 years of age do not engage in physical activityThe truth is that almost all of the most health-limiting chronic diseases could be controlled or prevented with physical activity.
The importance of exercise for the elderly
What are the benefits of exercise for the physical and mental health of older people?
Physical activity has multiple benefits for both the physical and mental health of the elderly, helping to maintain muscle mass, increase bone density, improve balance, posture and flexibility, improve the control of symptoms of chronic diseases, reduce pain and depression, and maintain the proper functioning of memory and other cognitive functions.
Reduced risk of chronic diseases
One of the advantages of physical exercise is to reduce the risk of chronic diseases such as cardiovascular diseases, arterial hypertension, arthrosis, cholesterol, etc. Exercise reduces the probability of having any of these diseases in 30% of the cases. Therefore, it is advisable to do at least 3 hours of physical activity during the week.
Increased independence and autonomy
In addition, people who exercise throughout their lives are more likely to maintain functional independence in old age, as they have previously developed a greater physical capacity that allows them to fend for themselves when it comes to performing certain common daily activities.
What exercises are recommended for older people?
The exercises recommended for the elderly are, first of all, aerobic or resistance activities, strength exercises, balance exercises and flexibility exercises. All of them provide the body with different benefits and improve quality of life and lifestyle.
Strength and endurance exercises
Strength and resistance exercises help to delay aging, thus generating an increase in the cardiorespiratory frequency and strengthening muscles and bones. Some of the recommended activities to promote this are:
- Performing squats
- Light weight lifting
- Walking with weights in hands
- Flexion exercises
Balance and flexibility exercises
Another type of exercise that helps to improve coordination and balance are those exercises of balancing on one leg, doing pointe or Tai Chi, thus avoiding possible falls that may arise.
On the other hand, flexibility exercises stretch muscles and help seniors stay limber. Some of the recommended exercises to increase flexibility are yoga, stretching and arm lifts, trunk rotations, etc. These should be done for at least 15 minutes 2-3 days a week.
Cardiovascular exercises
Cardiovascular exercise reduces the risk of heart or respiratory diseases while preventing obesity or overweight by helping to control body fat percentage.
Examples of such activities are walking or strolling, dancing, swimming or cycling.
Conclusions
Physical and mental health are essential to achieve a comfortable and happy old age. And, sport or physical activity is one of the elements to take into account to achieve that well-being and quality of life. However, it is recommended to make a medical consultation before starting an exercise program, in order to know what are the needs of the person in question and what is the best activity that is advised to perform.
Another factor to be mentioned in relation to physical exercise is the previous warming up of the joints to avoid injuries, continuous hydration and a balanced diet.
With the SICOR telecare system, El Corte Inglés increases the quality of care for people, being with you at any time and place, whether exercising at home or outdoors. This tool provides peace of mind to both users and their families.