32 C
Lagos
Tuesday, February 18, 2020
Advertisement

What Kind of Exercises Are Safe for the Elderly?

Featured

Infographic: How to Tell if Your Kid Needs Glasses?

Vision problems in children are more common than you many think. 1 in 5 preschoolers enrolled in Head Start have a vision problem and...

7 Things Your Hands Can Tell You About Your Health

The human hands are one of the first parts of the body that show signs of aging, but that's not the only thing they...

When Your Loved One is Diagnosed With Alzheimer’s

Hearing a loved one get a diagnosis of Alzheimer's can be a terrifying and sad moment for your family. Often, it is the beginning...

How to Prevent and Reduce Premature Wrinkling?

For millions of men and women, wrinkles are a way of life. And while it’s a natural part of aging, you don’t have to...

4 Common Running Injuries and How to Avoid Them

Running has never been hipper as today. It seems like everyone is trying to get into shape again and running is the preferred form...

Exploring the Unknown: Pregnancy Tips for First Time Moms

Inarguably, there are just these ‘first times’ for everything. And these moments are without a doubt exciting and scary at the same time. Major...

7 Self-care Tips for Dry Eyes You Can Try Tonight

Tell us if the following scenario sounds familiar: You’ve spent the entire day working on your computer, and now you experience an uncomfortable sensation in...

Binge Eating Disorder – Causes, Symptoms, Prevention and Treatment

Sometimes people can eat a little too much, especially during special occasions like birthdays and holidays. Binge eating disorder, however, is very different. Binge eating...

Why You Need to be an Active Father

It was thought for the longest time that mothers were the most important factor in the child’s development. A lot of this was due to...

6 Reasons to Trade in Your Removable Dentures for All on Four Implants

Are you presently faced with dental work? Perhaps you have a set of removable dentures, and your dentist is suggesting you get All on...
Avatar
Guest
This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.

Everyone benefits from exercise regardless of their age or gender; elderly people, as well as kids, are not exempted. Exercises or aerobic activities are shown to improve the quality of life and help you live longer. The increase in the awareness of regular exercise is due to its associated benefits shown from studies and researches conducted.
Here are some benefits of regular exercise;

Advertisement
  1. Reduces the risk of heart diseases by improving blood circulation and reducing blood pressure
  2. Controls your body weight by burning calories
  3. Prevents health conditions like diabetes, depression, arthritis, obesity
  4. Improves your blood cholesterol level
  5. Enhances your mental wellness
  6. Promotes good quality sleep
  7. Boosts your energy level
  8. Prevents bone loss
  9. Increases your muscle strength
  10. Boosts your sex life
  11. Manages stress
  12. Delays chronic illnesses associated with aging

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death; improving your cardiovascular health reduces the risk. The American Heart Association recommends at least 150-minutes of moderate-intensity aerobic activity each week or 75-minutes of vigorous-intensity aerobic activity each week for adults and elderly who are fit without limiting health condition.

Elderly, senior or older adult is the term used to describe anyone ages 65 years and older. Although, aging process affect the different part of the body like the heart, bones, muscles, joints, eyes, skin, teeth, urinary system and sexuality; regular exercise is important to sustain good health.

Exercise Guidelines For Elderly

Elderly who are fit and have no limiting health conditions are recommended to do one of the followings.

150-minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week and muscle-strengthening activities at least 2 days in a week. You can choose to exercise 30 minutes at least 5 days a week.

In aerobic activities or cardio, the rate of your heart and breathing increase. In addition to the increased heart rate, and breathing, ability to speak is not compromised in moderate-intensity activity.
Examples are;

  1. Walking
  2. Riding a stationary bike
  3. Dancing
  4. Pushing a lawn mower
  5. Playing doubles tennis
  6. Climbing the stairs
  7. Water aerobics
  8. Gardening

Muscle-strengthening activities maintain strong bones and joints; build up the inner muscles, and keep a healthy weight. These activities are beneficial when you do multiple repetitions or sets to the point that you can’t complete another repetition.
Repetition is a complete movement of activity while a set is a group of repetition. For example, you can do 8 -12 repetitions of a particular exercise in a set.
Examples of muscle-strengthening activities;

  1. Yoga
  2. Exercise that involves using your body weight as resistance like push-ups, sit-ups
  3. Lifting weights like hand weight
  4. Working with resistance band
  5. Heavy gardening involving digging or shoveling
  6. Squatting

75-minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week and muscle-strengthening activities at least 2 days in a week.
Vigorous-intensity aerobic activities are more intense when compared to moderate activities. 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.

They increase your heart rate; breathing is hard enough so that you won’t be able to say more than a few words without stopping to catch your breath.
Examples are;

  1. Jogging
  2. Running
  3. Playing soccer
  4. Swimming fast
  5. Hiking uphill
  6. Playing singles tennis
  7. Energetic dancing

An equivalent combination of moderate- and vigorous-intensity aerobic physical activity and muscle-strengthening activities at least 2 days in a week.

Advertisement

Those who are fit and want greater health benefits can increase their activity to:
300 minutes (5 hours) each week of moderate-intensity aerobic activity and muscle-strengthening activities at least 2 days in a week.

150 minutes (2 hours and 30 minutes) each week of vigorous-intensity aerobic activity and muscle-strengthening activities at least 2 days in a week.

Those with health conditions should understand their condition and how it affects their ability to exercise. Although, they can also be physically active, by performing exercises based on their abilities and conditions. For example, people with back pain can use exercise bikes that are recumbent to support their backs when riding, here’s a review of the best ones available at the moment.

Those with poor mobility should perform exercises to enhance balance and prevent falls on 3 or more days per week. Yoga, tai-chi, and dancing are helpful.

Tips for exercises

  1. Perform exercises that are right for you and your abilities.
  2. Start with an aerobic activity that you are comfortable with.
  3. Aerobic activity should be performed in bouts of at least 10 minutes duration.
  4. Take breaks between sets of aerobic activity.
  5. Stretching your body before exercise promotes flexibility.

Conclusion:

House chores and shopping are not regarded as exercise or aerobic activity because they do not raise your heartbeat or increase the rate at which you breathe. Long periods of sitting or sedentary behavior is bad for your health, no matter how much you exercise.
You should also try to break up long periods of sitting with light activity. Introducing exercise in your daily routine will reduce the risk of heart diseases, high blood pressure, stroke, type II diabetes and cancer; promotes better cognitive function and overall quality of life.

Author Bio:

Dr. Charles-Davies is a practicing medical doctor based in Lagos. He runs 25 Doctors, a health information website.

More articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Trending now

Eating Vaginal Discharge and It’s Health Benefits

For many people, vaginal discharge is a sign that a woman is ready and willing to have sex. Vaginal fluid is a whitish fluid...

Genital Warts: Do They Go Away Naturally? What to Expect?

Human Papilloma Virus is the causative organism for genital warts. The virus is available in various strains, and it can be contacted by many...

Anklet Charms and Hot Wives What Do They Mean?

Women all over the world love to accessorise. From putting on necklaces to wearing makeup and buying the latest trending clothes, women are ready...

Kinky Sex Punishment Ideas You Should Try

Is your submissive being a spoilt little brat? Are you noticing some unwanted behaviour? Do not be dismayed. Sometimes subs can be naughty, and...

Vanilla Sex – Here is Everything You Need to Know

Whenever people talk about Vanilla sex, it is often used to imply plain or conventional sex mostly involving heterosexual couples. But there are a...

How to Increase Appetite in Children Naturally?

Poor appetite is the leading cause of malnutrition in children; every child pass through this phase at a point in their lives, others make...

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color and texture...

Trypophobia (Fear of Holes) – Symptoms, Causes, and Treatments

Trypophobia (Fear of Holes) is defined as a condition whereby individuals experience an aversion or fear to clusters of tiny holes. This condition is triggered...

Coronavirus – Facts, Types and Symptoms

Coronaviruses are a type of virus that mainly affects the respiratory tract of humans and other mammals. These viruses are associated with pneumonia, common...

Friends