An article by Natividad Comes, director of Home Care at
The The practice of physical exercise for the elderly is essential to preserve health and improve the quality of life. Promotes sleep, strengthens joint and muscle structure, delays aging, activates brain function…
What exercises can older adults do at home?
Age should not limit the desire to play sports, quite the contrary. A gym table for people over 60 years of age is very beneficial for health because maintains muscle mass, increases bone density (to avoid fractures), improves balance, posture and flexibility, favors the control of symptoms of chronic diseases, reduces pain and depression, and helps the proper functioning of memory and other cognitive functions.
The practice of physical exercise is essential to preserve health and improve the quality of life of the elderly
The exercise that older people can do depends directly on their physical condition and abilities, which determine its intensity and duration. Dedicae professionals know the most appropriate gymnastics habits for each major and promote four different types (strengthening, resistance, flexibility and balance) to obtain the maximum benefits.
– Strengthening exercises
They serve to increase the muscles and tone them, strengthen the bones and improve movements. The most indicated:
- Arm and leg extension
- Flexion exercises
- Abdominal exercises
- Use of elastic bands
- Lift moderate weights (such as water bottles)
– resistance exercises
They improve heart and respiratory rate. The most indicated:
- Climbing stairs
- Swim
- Walk
- Dance
- Bicycling
– flexibility exercises
They help the well-being of the muscles and improve the joints. The most indicated:
- Back Stretch and Arm Raise
- Trunk and neck rotations
- Leg and ankle stretch
– balance exercises
They help to avoid the and improve the coordination of the body. The most indicated:
- (involves moving the body slowly, smoothly, and precisely, while taking a deep breath)
- stand on one foot
- Walking in single file with the heel of one foot in front of the other
- sitting walk
During how much time?
The World Health Organization (WHO) gives a series of recommendations on the times to exercise in the elderly. In his opinion, people over the age of 60 should carry out around 150 total minutes per week of moderate aerobic activity.
But, taking into account the capacity and physical condition of each one, it also gives the alternative of doing 75 minutes per week of vigorous aerobic activity or a combination of both. In addition, to this exercise routine should be added, two or three times a week, activities that strengthen the locomotor system to improve balance and flexibility.
In any case, these times are indicative. The elderly person should do what is possible, which involves an effort of level 5-6 approximately out of 10. We do not seek that these exercises cause them great fatigue, but that tomorrow they will be better than today.