Instructions for the most suitable exercise for the elderly

Exercise is an essential activity that helps maintain health and vitality, especially important for the elderly. However, choosing appropriate exercises needs to be carefully considered to ensure safety and effectiveness. This article will provide detailed instructions on safe and effective family sports exercises, helping to improve health, maintain flexibility and improve quality of life.

1. Should elderly people exercise? Why

Older people should exercise for many important reasons. Elderly people doing sports not only helps maintain physical health but also improves psychology and quality of life. Here are some reasons why elderly people should exercise:

• Improve cardiovascular health: Exercise helps maintain the health of the heart and circulatory system, reducing the risk of cardiovascular disease, high blood pressure and stroke.
• Strengthens muscles and bones: Exercise helps improve muscle strength and increase bone density, thereby reducing the risk of osteoporosis and fractures.
• Improves flexibility and balance: Exercises like yoga and taichi help improve flexibility and balance, reducing the risk of falls and injuries.
• Supports psychological health: Exercise helps reduce stress, anxiety and depression, while improving mood and spirit.
• Maintain mobility and independence: Regular exercise helps maintain mobility and daily activities, which in turn supports independence and self-care.
• Enhance metabolism: Exercise helps maintain a healthy weight, improve metabolism and reduce the risk of type 2 diabetes.

Therefore, exercise is an important part of a healthy lifestyle for the elderly. However, elderly people should choose exercises that are gentle and suitable for their physical condition, and consult a doctor or fitness expert before starting a new exercise program.

2. Instructions for the most suitable exercise for the elderly

Below are gentle but effective exercises for the elderly in supporting the treatment and prevention of diseases:

2.1 Tai chi exercises

Tai Chi is a martial art that combines gentle, soft movements with meditation, helping to reduce stress. This exercise not only improves muscle strength and increases joint flexibility, but also reduces the risk of injury when falling. However, seniors over 65 years old and suffering from health problems such as high blood pressure, cardiovascular disease, diabetes or osteoporosis should practice Tai Chi carefully. Instead of high-intensity exercises, they can do gentle activities such as making a cup of tea, moving around the house, walking slowly, doing sit-ups, dusting, and sweeping the floor. ,… to maintain physical activity in daily activities.

2.2 Breathing exercises on the spot

On-the-spot breathing exercises are a simple but very effective method of nourishment, bringing many health benefits. The goal of the exercise is to improve the quality of breathing and help relax the mind. How to do the exercise is as follows:

• Find a quiet and open space.
• Stand with your feet shoulder-width apart, arms stretched naturally along the body.
• Breathe deeply through your nose, then exhale gently through your mouth, feeling your belly gradually shrink.
• Repeat this movement 10 – 15 times.

Grandparents can do this exercise at any time of the day. However, to achieve the highest effectiveness, the ideal time is in the morning when you wake up or in the evening before going to bed, to help the body regenerate energy and relax effectively.

2.3 Yoga exercises for the elderly

Yoga also has many exercises suitable for the elderly, helping to improve balance, increase muscle strength and reduce stress. In particular, grandparents can try Hatha Yoga, a type of Yoga that combines a focus on both physical and mental health. Hatha Yoga includes breathing methods, meditation, and postures, helping the body become flexible and strong, while bringing a sense of relaxation to the soul.

2.4 Body balance exercises

Balance exercises are important for seniors because they help reduce the risk of falls and maintain overall health. Below are some simple exercises to improve balance that grandparents can refer to:

• One-legged standing position: Start in a standing position with your feet shoulder-width apart, gently lift one leg up and hold the position for about 30 seconds. Then, switch legs and repeat the movement.
• Chair Stand: Stand on a sturdy chair with your feet shoulder-width apart, then raise one leg and hold this position for 30 seconds.
• Stand on a table: Stand on a sturdy table. Note that this exercise requires the support of another person to ensure safety.
• Side standing position: Stand straight with your legs shoulder-width apart, then slowly lean to one side and hold this position for a few seconds. Elderly people should practice these balance exercises 2 – 3 times per week, for about 15 – 20 minutes each time to achieve the best results.

3. Note for the elderly when exercising

Due to special health and physical conditions, elderly people need to be cautious when exercising to avoid the risk of injury:

3.1 Exercise time

According to recommendations from the World Health Organization, elderly people aged 60 and over should exercise about 150 minutes per week, with exercises at an intensity appropriate to their health condition. Grandparents can divide exercise time into short sessions of 10 – 30 minutes per day, depending on personal ability and needs.

3.2 Choose appropriate exercises

Elderly people should choose exercises based on their body condition and consult a doctor before starting. For example, people with bone and joint problems should choose gentle exercises that have little impact on the muscles and joints. Meanwhile, people with cardiovascular disease should limit exercises that require fast and vigorous movements.

3.3 Clothes when practicing

Choosing appropriate clothing for seniors is important to ensure safety and maximize benefits from exercise. In the summer, you should choose light, sweat-absorbent clothes to keep your body comfortable. Meanwhile, in winter, you need to choose thick and warm clothes to protect your body from cold. At the same time, choosing the right training shoes helps reduce the risk of injury and supports effective movement.

3.3 Start slowly

During the first five minutes of exercise, older people should start with low intensity and exercise more slowly to warm up the body. This helps warm up the body and prepare it for the increase in speed, thereby increasing the heart rate. After each workout session, you should also take a few minutes to relax your body before slowly returning to a normal state.

3.4 Stop exercising when you feel pain or discomfort

Elderly people should not exert themselves when exercising. If you feel any pain or unusual signs such as rapid heartbeat or dizziness, you should immediately stop exercising to let your body rest and relax. Listening to your body and stopping exercise when necessary is important to avoid injury and ensure good health.

In short, Exercise for the elderly plays an important role in maintaining health and improving quality of life. By choosing appropriate exercises, such as Tai Chi, stationary breathing and yoga exercises, grandparents can improve flexibility, muscle strength and reduce the risk of falls. However, exercise needs to be done with caution, from choosing appropriate clothing, starting exercise slowly, to listening to your body and stopping exercise when you feel pain or discomfort. With careful care and preparation, exercising will not only help improve physical health but also bring mental relaxation, contributing to a healthy and energetic life.

Reference sources: cdc.gov, nia.nih.gov/, nhs.uk, healthline.com