Doing physical activity outdoors brings great benefits for the physical and mental health of the elderly, since endorphins (the hormone of happiness and emotion) are released and vitamin D is acquired, vital for the good maintenance of bone mass. , tissues and skin, thanks to sun exposure.
As pointed out david shortMedical Director, Quality and Innovation of Sanitas Mayores, “physical activity outdoors, in addition to the obvious physical benefits, also provides great benefits at the cognitive levelbeing exposed to numerous external stimuli, socialize with other people and get out of the routine. At the same time, it helps lower stress levelsessential for the proper functioning of the body and for a good state of health”.
Taking advantage of the good weather to carry out physical activity in the open air brings great benefits for the physical and mental health of the elderly
so that the outdoor sporting activity is safe and enjoyable For the elderly, Sanitas Mayores offers a series of tips:
- Expose to the sun
The great differential value of doing sports indoors or outdoors is being able to have contact with sunlight that provides vitamin D. Therefore, it is recommended to look for sunny locations, although with shady places where you can rest, especially when the temperatures are higher.
In the summer months it is still advisable to expose yourself to the sun, but it is advisable avoid the central hours of the day and always use sun protectionregardless of the time of year.
- Constant hydration
It’s always important be well hydrated during sports practicebut it takes on greater importance in the elderly, a group that is especially vulnerable and prone to because, as age advances, the sensation of thirst decreases. Therefore, we must ensure a correct and frequent intake of water, even when thirst is not experienced.
- Appropriate clothing
Older people are more sensitive to cold so It is advisable to use warmer sportswear than normal even in mild temperatures to ensure a good body temperatureespecially in spaces, such as mountains, where thermal changes are more extreme.
Furthermore, at the time of with older people it is essential to find those practices that best suit your conditions and can fully enjoy.
In this sense, Daniel Rivas, personal trainer of BluaU de Sanitas.¡, affirms that “Age is not an impediment to exercise, quite the contrary. He cardio and strength training will be essential to keep muscle tissue in the best possible condition, prevent injuries, falls and make the lives of our elderly as full and independent as possible, therefore, the regular and scheduled sports practice by a professional can offer great benefits for the elderly and guarantee them a better quality of life, both physically and mentally”.
For this reason, this specialist offers a series of sports activities that are recommended for older peoples:
- power circuits
Can move the conventional gym to open environments such as parks. Add all the good things about the gym, like socializing with other people, and improving the strength of the elderly with more pleasant and open environments. Strength training will preserve and improve the quality of muscle tissue.
- Hiking or walks
Stroll through the mountains, fields or idyllic landscapes stimulates the brain much more for the enjoyment of contemplating the beauty of natural environments. You also breathe a cleaner air and it is usually a slightly more demanding practice than simply walking, since it is done on slightly more irregular terrain and with steeper slopes.
The variety of routes, inclinations and durations of the routes that exist allow the elderly to practice this sport without any danger. It should be remembered that it is not necessary to go to the mountain expressly, you can do walks in the city or nearby parks.
- Swimming
It’s a very complete and low impact sport, so the risk of injury is reduced. In addition, there are pools with shallow vessels, for people who have less skill in the aquatic environment and accessible to people with reduced mobility.
- Other activities
Training should have a strength and cardiovascular component. However, there are other disciplines that allow you to stay active: dancing, cycling, Pilates, yoga… Apart from the aerobic and cardiovascular component, the coordination and agility are important physical characteristics to enhance. These activities are some examples with which to improve these physical qualities.
In order to improve the adherence to physical activityIt is essential to find the discipline that the elderly person likes the most, or with which they feel most comfortable and identified, in order to maintain it over time.
These are just a few options, but the best way to find out which sport best suits each one is consult with a physical activity and sport professional to guide the elderly in the practice of it based on their personal conditions.