Joint gymnastics for the elderly at a calm pace. Physical exercise for older men: benefits, rules and example of a weekly plan After 60 years of exercise

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Pharmacology

Many people associate old age with retirement, leaving work, and withdrawal from a busy social life. Many women, preparing for old age, deny themselves their former joys, stop visiting cosmetologists, hairdressers, give up training in fitness centers, etc. As a result of such a departure from their usual lifestyle, women after 60 instantly begin to develop various diseases, and chronic diseases become aggravated. , mood worsens, a feeling of weakness and fatigue appears.

However, there is salvation from such deterioration in health for those over 60 years of age. And this salvation does not require financial investments, a lot of time and effort. All doctors will first of all say that to prevent the development of diseases, despite your age, you need to move more. In the prescription, along with medications, such “sick” patients will definitely include gymnastics.

The role of gymnastics

Most residents of the civilized world have heard more than once that every person should have exercise as part of their daily life schedule. But not everyone took this rule into account; often there is simply not enough time for it due to the constant rush to work, to school to pick up a child, to a friend’s anniversary. And if throughout your life you haven’t had time to do basic exercises, then at sixty you definitely have time.

It is a mistake to believe that exercise for older people, which is introduced abruptly in adulthood, is dangerous. If the body has not trained before, then for people over 60 in the initial stages a more gentle program is simply selected.

Morning exercises for the elderly are recommended for a reason, because they have a lot of positive qualities. First of all, daily exercise after 60 years is the right habit, which allows you to start your body’s work in the morning. Morning exercises for the elderly, lasting only 15-20 minutes, allow you to get more benefits than taking daily medications for blood pressure, heart disease, and headaches.

Morning exercises are especially necessary for women, who, according to statistics, lead a less active lifestyle than men.

Daily gymnastics has the following effects on the body:

Starts metabolism
Stimulates blood circulation, blood flow even to the most “remote” organs,
All organs and tissues, and especially the brain, are more quickly saturated with oxygen,
Prevention of excess weight gain, obesity development,
Prevents the occurrence of various heart diseases, reduces the risk of heart attack, stroke,
Blood pressure is normalized,
The condition of blood vessels improves, their elasticity increases (due to the rapid removal of harmful cholesterol molecules),
Muscle tone increases, joints are developed,
The respiratory power of the lungs increases, etc.

Daily exercises for women after 60 years can also improve complexion. In addition, it has been proven that during physical activity, the so-called “hormones of happiness” are produced more intensely. As a result, the 60-year-old beauty will have a much better mood and higher resistance to stress. Also, positive emotions slow down the process of wrinkles appearing on the face.

Set of exercises

Morning exercises for those over 60 should include exercises that can involve different muscle groups and body systems. It is imperative to include elements to develop a sense of space, train endurance, limb mobility, and strengthen the spine.

You can start with the simplest, but very important thing - breathing. It is this exercise that will help put the adult body into action faster. It is performed as follows: in a standing position, you need to raise your arms up and inhale, then lower them and take a deep exhale. Repeat better 15 times.

You can stretch your knee joints by sitting down a little, then bringing your knees in and out. At the end, it’s better to “spring” a little on your feet. True, after completing this element, it is better to rest for a couple of minutes on a chair.

The vestibular apparatus and posture are corrected if you press yourself exactly against the wall and stand there for several minutes. At this time, the shoulder blades, buttocks and heels should clearly touch the wall.

After 60 years of age, exercise must include walking. In small rooms it is enough to arrange walking in place.

If she has the opportunity and strength, then a 60-year-old pensioner will benefit from swimming in the pool and skiing. Also, you need to walk every day.

If you take your health seriously and listen to the recommendations, then at 65 years old the anniversary will be celebrated not by a sickly old woman, but by an active and healthy older woman. This is much more pleasant than, instead of joy at the holiday, thinking whether it’s time to take a pill for blood pressure or for the heart.

Precautionary measures

Despite the obvious benefits of physical activity, there are a number of restrictions that must be observed. First of all, when playing sports you need to take reasonable precautions. After all, exercise for older people is a way to maintain health, and not to show an Olympic result. You should also not race with your friends or with yourself - do speed exercises, increase the number of repetitions every day, etc. It is better to refrain from strength training. In particular, you cannot use dumbbells without first preparing the body. Just as a sudden love for jumping rope will not be beneficial.

It is important to understand that improving health does not depend on the intensity of exercise in old age. For good health, gentle but regular exercise is enough. And if you add to them a healthy lifestyle, proper nutrition, and, if necessary, timely examinations by a doctor, then you will feel better than most 40-year-old ladies.

After 60 years, everyone gets the opportunity to appreciate all the “delights” of approaching old age: when muscles, bones, cardiovascular, endocrine and other systems are no longer the same. This is why strength training after 60 is no less important for health and longevity than training at 20 years old.

Consequences of not training with weights

1. Loss of muscle mass

Once you reach 40 or 50 years of age, your body begins to steadily lose muscle tissue. This process may be partly due to a decrease in the level of physical activity and the production of anabolic hormones.

As you know, there are 2 types of muscle fibers: type I (“slow” muscle fibers) and type II (“fast” muscle fibers). It is the second type of fibers that is capable of producing a force 2-4 times stronger than fibers of the first type. Unfortunately, as we age, we lose predominantly fast-twitch fibers. What do you think happens when we lose muscle fibers that are responsible for strength and power?

2. Loss of functionality

Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.

Below we will look step-by-step at how, over time, loss of strength and power leads to limited functionality and eventually disability.

Stage 1 – muscle pathology

Muscle pathology is characterized by the following manifestations:

Loss of motor units.
Changes in muscle fibers.
Amyotrophy.
Decreased neuromuscular communication.
Slowing down the rate of muscle activation.

Stage 2 – loss of functionality

This stage is characterized by a decrease in the speed of movement and force reproduction.

Stage 3 - Functional Limitations

At this stage, people take longer to climb stairs and get out of chairs.

Stage 4 – onset of disability

This is the saddest stage, because without the help of a cane it is difficult for a person to leave the house.

The 4 stages above show how giving up exercise slowly but surely leads to a decrease in quality of life.

Training after 60 years: strength or power?

If you are 60 years or older, strength training in its classical sense is not the best option for you. The optimal type of training for older people is speed-strength training (power training).

If classic strength training involves performing movements at a slow pace (for example, 3-4 seconds per repetition on the bench press), then speed-strength training means performing exercises at maximum speed.

A number of studies have shown that power is responsible for the ability of older people to cope with such types of daily activities as walking in the park, walking up the stairs, getting up from a chair. Scientists also consider power to be the main ally of functionality.

In 2011, Swiss researchers analyzed several studies and concluded that speed training provides greater functional benefits for older adults than classical strength training.

Training after 60 years: tohow to train power?

Power training involves performing movements at as fast a pace as possible. However, this type of training should not be confused with training for weightlifters. Power training is a common gym workout that involves lifting weights as fast as you can (with perfect form, of course).

Most studies used machines rather than free weights. The exercises were performed in 2-3 sets for large muscle groups, which were trained 2-3 days a week. The intensity of the training was 70% of the maximum weight that the subjects could lift, which was 8-10 repetitions per set.

Workouts after 60 years:safety

Most studies involved elderly people who did not experience problems with bones, joints, or the cardiovascular system.

Unless you're an energizer nerd, choose a lower workout intensity level. Perform exercises with a range of not 8-10, but 15-20 repetitions. This way you will be safe from possible negative consequences of training.

CONCLUSIONS

If your age is close to 60 years or more, do not give up weight training. By limiting your physical activity under the pretext “I’m already old, my bones and heart won’t withstand the stress,” you are doing yourself a “disservice.”
Train at speed so you can improve your functionality and ensure a more comfortable standard of living in old age.
Train your muscles 3 times a week in 2-3 sets of 8-10 or 15-20 repetitions.
Don't forget that each of us is individual. Don't overdo the intensity of your workouts.

Today you can see many older people playing sports. They take walks, walk and run a lot, and go to gyms. Physical activity must be present after the age of 60 years. You don't have to work hard or go to the gym. You can simply watch a video of gymnastics for women after 60 years of age, and repeat the appropriate exercises at home.

The benefits of gymnastics for women after sixty years of age

Physical activity must be present in the life of every person. If it is absent for a long time, then when a woman reaches a certain age, she may begin to have serious health problems. Over time, the motor system weakens. The same applies to the nervous system, which is no longer able to control movements as well as in youth. Therefore, older people often have a stooped posture and shuffle their feet.

There are special gymnastics specifically for older people, which is aimed at strengthening the body as a whole. Regular exercise can help:

stabilize the nervous system;
improve the functioning of the heart muscle and blood vessels of the brain;
maintain normal gait and correct posture;
improve all metabolic processes in the body.

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The main reason for the development of many age-related diseases is the lack of physical activity. This can lead to muscle atrophy or various joint diseases. By performing a few simple movements or simply walking many steps a day, every woman can maintain her beauty even in old age.

The benefit of daily exercise is that it will give you a boost of energy for the whole day, giving you strength and energy.

Selecting exercises

A gymnastics complex intended for women over the age of 60 must be selected very carefully and carefully. You need to proceed from whether there are any chronic diseases. After all, the main reason why you need to exercise at 60 is to improve your health. Loads must be moderate. At home, it is best to start with:

breathing exercises;
warming up the hands and knee joints;
strengthening the vestibular apparatus;
walking in place.

These simple exercises may be enough to improve your condition.

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There are special exercises with dumbbells for older women. They allow you to keep your muscles toned, which in turn will affect good posture, correct gait and improved joint condition. It is important to remember that physical activity must be dosed.

In addition to morning exercises, women over 60 years old are also recommended to do exercises for their facial muscles. They are aimed at training facial expressions and improving blood circulation. Exercises in the video below!

A set of exercises for morning exercises

Special exercises for women over 60 should include a set of exercises to strengthen different muscle groups. There are many such complexes (Pilates, dance gymnastics, fitness) designed specifically for older people. The most common one is:

You need to let your body wake up. To do this, you can lie in bed for some time after waking up.
After this you need to get up slowly.
Warm-up begins with neck exercises. You need to tilt your head forward so that there is no pain, and begin rotational movements.
The next exercise for the neck will be tilting the head to the sides. In this case, your ear needs to touch your shoulder.
Next you need to stretch your arms and back. Place your palms on your shoulders and perform circular movements.
To strengthen the elbow joints, the arms are extended to the sides, bent at the elbows, and thus rotational movements are performed with the arms.
Then you can tilt your body forward and in different directions.
Half squats have a good effect on many muscles. The heels should be together and the toes should be apart. Squats are done from this position.
Sitting on the floor, bends are made on the mat to each leg in turn, which initially need to be spread apart.
To strengthen the knee joints, you can tilt your half-bent legs, connected at the knees, first to one side, then to the other.

Exercise for older people must include walking, and preferably, if possible, also swimming in the pool. Nordic walking can be an excellent form of physical activity. For this, special support sticks are used. This type is ideal for people who are contraindicated in dynamic movements, but will still need to make an effort. Walking will help you work all muscle groups with minimal stress on them.

The following exercises can also be an excellent addition to the main light gymnastics complex:

Respiratory. Feet are placed shoulder width apart. Hands below, then you need to raise them up with a deep breath and, exhaling sharply, lower them down. Do this movement at least 3 times in a row.
Warm up the knee joints. Feet should be shoulder-width apart, knees slightly bent. You need to grab your knees with your hands and slowly bring them together, and then spread them apart. After this exercise, it is advisable to rest.
Exercise for posture. Lean your back against a damp surface, such as a wall, and straighten up completely. Stand like this for at least a minute, breathing deeply.
Walking along the line. An excellent exercise for maintaining the vestibular system. All that is required is to walk in a straight line.
Walking in place. You need to walk in place for at least 3-5 minutes, while breathing deeply and keeping your back straight.

Exercise for women aged 60 years does not have any strict contraindications, of course, if the woman is healthy. But, in any case, you need to be careful. The most important rule is to listen to your own body. If any discomfort occurs that does not go away within a few days, it is better to stop training, as it can cause exacerbation of chronic diseases or the development of new ones.

The benefits of gymnastic exercises are as follows:

Increased endurance.
Improving physical qualities.
A surge of vigor.
The spine and joints are significantly strengthened.
Metabolism is normalized.
Development of flexibility.

In adulthood, intense physical activity can cause harm rather than benefit. That is why you need to pay attention not to the quantity of exercises performed, but to their quality. It is very important to perform gymnastics correctly so that the body really benefits from the actions performed.

Execution Rules

Proper and regular exercise as you get older will not only make you feel great, but also slow down the aging process. Before starting classes, it is recommended that you familiarize yourself with some rules:

There should be a pause of at least 10 seconds between exercises. After intense exercise, they should be a minute.
Actions are performed smoothly and not abruptly, otherwise you can cause harm to your joints.
If gymnastics is done in the morning, it is recommended to do it after getting a good night's sleep. Lack of sleep and exercise will lead to fatigue and weakness.
Jumping and running at this age should be replaced by fast walking.
Every month you need to learn a new exercise.
You should not hold your breath during exercise. This will lead to oxygen starvation. It needs to be monitored very carefully.
After performing gymnastics, you must rest. There should be a bottle of water nearby, because you may feel thirsty after exercise and this is completely normal.

Experts recommend performing movements slowly and smoothly at this age, otherwise ligaments can be damaged. Don't charge too quickly. To make your classes enjoyable, you can turn on your favorite music. The main thing is not to overwork on the first day. Exercises should be done with joy. Then the benefits from them will increase.

Set of exercises

Exercises for joint mobility:

You need to place your feet shoulder-width apart and place your hands on your hips. It is necessary to rotate your head ten times in each direction.
The original position is maintained. You need to perform several circular movements with your body.
You need to stand up straight, place your feet at a width that does not cause difficulties. Perform 5 forward bends.

Exercises to strengthen your legs:

You need to stand straight, put your feet shoulder-width apart. Squats are performed, and you need to make sure that the knee does not protrude beyond the border of the toe. The number of squats depends on the person’s preparedness. You can do from 5 to 50 squats. Their number increases gradually.
You need to stand in front of the table, holding onto its edge with one hand. The straight leg is pulled back. You cannot bend at the waist or lean forward. The movement is performed 5-10 times.

Exercises to strengthen your arms:

To perform the actions you will need two dumbbells of 1-1.5 kg each.
Hands with dumbbells rise up. The limbs are bent alternately behind the head. Shoulders cannot be raised; they must be motionless. You must lift dumbbells at least 10 times. Over time, the number of ascents increases up to 20 times.
You need to sit on the edge of the chair and lower your hands with dumbbells down. Feet are placed shoulder width apart. The arms are bent at the elbows, and the dumbbells are brought closer to the shoulder joints. The back and shoulders should remain motionless. The load should only be on your hands.

It is recommended that you perform muscle stretching exercises very carefully. They are performed at the end of the workout, slowly and smoothly. This helps improve quality such as flexibility. If this quality is sufficiently developed, the likelihood of getting injured decreases several times, especially during training.

By doing these exercises for at least a year, a person will feel a noticeable improvement in their well-being. Fatigue and weakness will not appear. Endurance, vigor, and energy will appear. To begin with, you need to exercise for ten minutes, gradually increasing the load and time, bringing it to thirty minutes.

After performing the exercises, the muscles may ache slightly at first, but after a few days the pain goes away. If it remains, it is not possible to perform gymnastics, you need to consult a doctor and find the cause of the pain and discomfort.

Thus, gymnastics has a beneficial effect on the body of a woman of this age. This means that with regular exercise you can achieve not only fitness, but also good health. The woman will look younger, the aging process will slow down, joints and muscles will be strengthened, and overall health will improve. Proper, regular exercise will help you remain a healthy person.

Invigorating exercise for older people over 60 years old

Recently, you can see more and more older people playing sports. They go to gyms, run, and practice Nordic walking. And this is a very good trend, because, you see, it is better to play sports, improve your health and spend time actively than to sit on a bench under the entrance and complain about numerous health problems. Of course, no one demands Olympic records from people over 60, but moderate physical activity will only bring benefits. Even simple exercise for older people over 60 years old is already a worthy contribution to maintaining health and active aging.

About the benefits of exercise for older people

Physical activity should be an integral part of a person’s life, and its absence provokes many troubles. Once you reach a certain age, sports become less of a part of most people's lives. Over time, a person loses tone and vigor, becomes slower and clumsier. Of course, everything can be attributed to banal old age. But it's not only that. Due to lack of movement, muscles, joints and ligaments become weaker. The nervous system also weakens without physical activity, making it less able to control movements. Older people are characterized by a stooped, shuffling gait.

Exercise for those over 60 will help improve the quality of life and prolong it, improve health in general. No pill will provide as many benefits as physical activity. Regular exercise helps strengthen the nervous system and blood vessels, improves heart function, maintains posture and gait, fights excess weight, improves metabolism and gives vitality.

Exercise improves breathing and blood circulation, strengthens the immune system, and reduces the risks of many age-related diseases. It fights the weakening of inactive muscles, thereby preventing their atrophy. A sedentary lifestyle is the cause of a large number of diseases. People over 60, who already have many ailments, most often, in principle, do not think about any physical activity, quietly suffering from age-related changes. And we get a kind of vicious circle: due to immobility, the state of health worsens, and due to deteriorating health, the level of physical activity decreases. Immobility can cause the development of thrombosis, sepsis and a number of other problems.

To summarize all that has been said, let us highlight the main advantages of charging for elderly people over 60 years of age:

keeps the nervous system in good shape;
improves metabolism, which slows down greatly over the years;
strengthens the heart and blood vessels, improves the respiratory system;
improves the quality of motor activity;
prevents the development of osteoporosis;
fights constipation, venous thrombosis;
improves immunity;
keeps your mind clear;
provides a charge of vivacity and good mood.

Contraindications

Exercise for women over 60 years old, as well as for men of the same age, has no absolute contraindications, but, nevertheless, caution is needed. The most important thing is to listen to your body. Obviously, you should not exercise when you have an elevated temperature or an exacerbation of chronic diseases. Also hold off on physical activity if you have just recently recovered from a viral or infectious illness. Give your body some time to recover.

If you have problems with blood pressure, you need to choose a complex with smooth and calm exercises, which excludes sudden movements, jumping, and bending. In this case, intense walking will be slightly more beneficial than fast running with shortness of breath.

Exercises for those over 60: a simple set of exercises

Morning exercises will help you spend the day in a good mood, without complaining of joint pain and other troubles. There are many complexes for the elderly. Let's give one of them.

When you wake up, soak in bed for some time. This will allow the body to wake up.
Now stand up and start doing neck stretches. You need to lower your head a little (so as not to cause pain) and rotate your neck in different directions. You need to move like a pendulum.
Perform slow rotational movements with your head in different directions.
Gently rotate your neck so that your head touches your shoulders.
Place your palms on your shoulders and make circular movements in different directions.
Stretch your arms to the sides, bend them at the elbows and rotate them.
Inhaling, spread your arms to the sides, lower your torso forward. At the same time, try to arch your back.
The plie or half squat exercise is useful. Place your heels together and toes apart. Place your hands on your belt. Squat to half.
If it's not too difficult for you, do full squats while rotating your arms.
Sit on the mat, spread your legs to the sides. Inhaling, first bend your body towards one leg, then towards the other. Repeat the same with your legs closed.
Another useful exercise: keep one leg straight, bend the other at the knee. Try to reach a straight limb.
The starting position is similar, legs bent at the knees. Lower them first to one side, then to the other. While tilting your limbs in one direction or another, pull your head in the opposite direction.

Exercise 1 – breathing

Take a standing position with your legs slightly apart. Lower your arms, then raise them to the ceiling and lower them again, exhaling. Repeat the exercise at least three times.

Exercise 2 – warming up the knee joints

Stand up straight, spread your legs, then squat down a little and place your hands on your knees. Bring your knees in and out several times until they touch each other. After finishing the exercise, you can sit on a chair and rest a little.

Exercise 3 – maintaining posture

An excellent exercise to maintain your posture in old age. Experts recommend performing it not only in the morning, but also throughout the day. You need to lean your back against a cabinet or wall and straighten up. You need to stand in such a position that the back of your head, shoulders, pelvis and heels touch the surface. Stand in this position for about a minute without making any movements. At the same time, you need to inhale and exhale deeply.

Exercise 4 – walking along a line

This exercise will help keep the vestibular apparatus in order. Its essence consists of walking, in which you need to put one leg in front of the other, just as tightrope walkers do. You can walk in this way both forward and backward. To make walking more difficult, you can do it with your eyes closed.

Exercise 5 – walking in place

A very simple exercise, and at the same time very useful for older people. When performing it, your back should be straight. You need to stand up, slightly bend one leg at the knee and lift it, then lower it, do the same for the other leg. Walk in place for a few minutes. You can complement this exercise by swinging your arms to the sides.

How to exercise for older people: a few rules

What should exercise be like for women after 60 years of age? First of all, safe. The exercises must be approved by a doctor - then the risks will be minimized. In addition, you should not force yourself to play sports - physical activity should be fun and enjoyable.

Try to choose a complex that will involve all parts of the body (if there are no special warnings or contraindications). If an exercise causes you discomfort and pain, replace it with another, more gentle one. Also consider the following points:

It is best to perform the exercises under the supervision of an instructor or a relative nearby. Stop doing exercises if you begin to feel discomfort or it becomes difficult; there is no need to do it forcefully.
The optimal duration of morning exercises for an elderly person is minutes.
Control your breathing. Inhale calmly and voluntarily, exhale deeply, trying not to strain.
Movements should be smooth, calm, measured.
If exercise brings you pleasure, you can increase the number of simple exercises and reduce the number of complex ones. If you have not previously exercised, start doing exercises with just a couple of repetitions, gradually and very carefully increasing their number.
It’s not for nothing that exercise is called morning exercise, since it is at this time that physical activity brings maximum benefits. Do the exercises on an empty stomach, in a well-ventilated area at a comfortable temperature. It is recommended to start charging with a calm walk, you can do it on the spot if the size of the room does not allow otherwise. Between exercises, you can take breaks during which you simply walk around the room.
For joint problems, certain sets of exercises may be indicated. With regard to physical therapy, everything should be strict: do the exercises prescribed by the doctor.
It is important to control your pulse.

It's never too late to start doing exercises! Even if for most of your life you have not been friends with physical activity at all, you can become friends with it even at an advanced age. The results will not keep you waiting: you can defeat age-related obesity, strengthen your heart and blood vessels, prevent joint problems, improve metabolism and blood circulation. The main thing is regularity and moderation. We suggest watching several videos of exercises for women after 60 years of age, which are also suitable for men.

Morning exercises/gymnastics for those over 60

Doing exercises and performing various exercises is useful not only at a young age, but also at an old age. Moreover, sports are necessary for people over 60, because they help them prolong youth, strengthen the heart and blood vessels, and normalize blood pressure.

Even those who suffer from heart failure can perform light exercises. Older people should try to walk more, visit the pool and (if possible) ski.

Charging for the elderly

To “swing up” and spend the day without complaining of joint pain, older people definitely need to do exercises. You shouldn’t try too hard to avoid overtiring your body, but various simple exercises will come in handy.

Breath

The exercise is performed standing, with your legs slightly apart. Lower your hands, and then raise them to the ceiling, and lower them, exhaling through your mouth. You need to repeat the exercise three times.

Exercising the knee joints

Stand with your feet apart, then squat slightly and place your hands on your knees. Bring your knees together and spread them two or three times, touching each other. After this, it is advisable to sit down on a chair for a while and relax.

Posture

Another great exercise to help you maintain perfect posture. Experts advise doing it not only in the morning, but also throughout the day. To do this, you need to lean your back against a wall or cabinet and straighten up. Stand so that your heels, shoulders, pelvis and back of your head touch the surface of the wall. Having taken the correct position, stand there for about a minute, without making any movements and taking deep breaths/exhalations.

Walking the line

If you want to keep your vestibular apparatus in working condition, do this exercise at least once a day. It consists of walking, during which one leg must be placed in front of the other, as tightrope walkers do. You can walk in this way both forward and backwards. To make walking more challenging, do it with your eyes closed.

Walking in place

The simplest exercise you can imagine. It is performed with a straight back. Stand and slightly bend one leg at the knee, raising it. Then lower and repeat the same movement with the other leg. You can continue walking in place for several minutes, supplementing it with swinging your arms to the sides.

The benefits of training

By exercising and playing sports as an adult, you:

1) live longer;
2) strengthen your immune system;
3) get rid of a number of ailments.

Gymnastics for the elderly: 20 simple exercises

Adaptive gymnastics for the elderly by Pavel Smolyansky

Every Monday on AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for middle-aged and older people.

The goal of gymnastics is to adapt the body to everyday stress, regulate the functioning of the cardiovascular, autonomic, and neuromuscular systems, strengthen the musculoskeletal system, and create a good mood for middle-aged and older people.

All exercises must be performed with a smile and to the music.

Starting position (i. p.) – standing, feet shoulder-width apart, arms freely lowered. Raise your arms up through your sides, inhale through your nose, lower your arms and exhale through your mouth. The diaphragm works, the shoulder blades move and move apart. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and without stress.

1. Head tilts

I. p. — standing, feet slightly wider than shoulders, hands on the belt. Tilt your head left, right, down, left, right, down. Middle-aged and elderly people are not recommended to tilt their heads back. Depending on your age, you can perform from 5 to 7 repetitions of this exercise.

2. Shoulder rotation

I. p. – standing, feet slightly wider than shoulders, hands to shoulders. Rotational movements in the shoulder joint forward and backward. 4 turns forward, 4 back. Repeat 5-7 times.

Everyone regulates the volume and intensity of the exercise themselves. If you are under 62 years old, you can do more repetitions.

3. Circular rotations of the pelvis

I. p. — standing, legs slightly wider than shoulders. We perform circular rotations first to the left for a count of one-two-three-four, then to the right - five-six-seven-eight... We do 5-7 repetitions. There is no need to bend or bend.

4. Warm up for the knee joints

I. p. — standing, legs wider than shoulders, slightly crouched, hands on knees, keeping your back straight.

We bring the knees together and separate them to the count of one-two-three-four. 3 reps. We finished the exercise and sat down on a chair.

5. Squeezing and unclenching the hands

I. p. – sitting on a chair, legs slightly spread apart. We stretch our arms forward, clench and unclench our fists on a count from 1 to 8, only the hands work. 3 reps. Let's increase the speed. 3 reps. And 2 more repetitions as quickly as possible.

They shook their hands and leaned back in their chair.

6. Bend forward

I. p. – standing, feet slightly wider than shoulder-width apart, arms down. We do 2 springy inclinations for each leg. On the count of 1–4 we lean forward, then to one leg, on the count of 5–8 – forward, to the other leg. Straightened up, hands on the waist, slightly bent back. There is no need to tilt your head back.

When bending over, do not force yourself to reach the floor. The knees can be bent. Those who are able to do only 3-4 repetitions can stop there; those who can do more, do 6-7 repetitions.

7. Exercise “Swimming”

I. p. – standing, feet slightly wider than shoulder-width apart, arms down. “Swimming” with crawl. On the count from 1 to 4, the hands go forward, then back. The range of movements should be maximum. When the body is warmed up from previous exercises, this is easy to do. The upper shoulder girdle receives the load.

8. Exercise “Scissors”

I. p. – sitting on a chair, legs suspended. We separate and bring them together crosswise to count from 1 to 4. Then we lift and lower them up and down one by one. We do 6–8 repetitions. You can hold on to the back of a chair. This is how we work out the abs.

9. "Boxing Match"

I. p. – standing, holding small dumbbells or half-liter plastic bottles of water.

We stand in a boxing stance, the body does not bend either forward or backward, feet shoulder-width apart, right arm extended forward, left bent and behind the right. The exercise is carried out at different speeds. The first round is reconnaissance in force. On the count from 1 to 8, we throw one or the other hand forward, do 3 repetitions, the second round - a little faster, on the count from 1 to 8, three repetitions. And the final round is the shortest and most effective: we very quickly throw out our hands on a count of 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.

10. Stretching

I. p. – sitting on a chair. We take a children's ball in the shape of a hedgehog, but you can do the exercise without it. (It is more difficult to perform the exercise with a ball.) Hold your hands with the ball, stretch them forward, turn your palms outward, and stretch until you crunch. Bend your arms at the elbows towards yourself, turn your hands inwards, straighten your arms at the elbows - hands outwards. Perform on a count from 1 to 8. Do 5–6 repetitions. After completing the exercise, twist the hands, closed into a lock, left and right.

11. Exercise with an expander

(A rubber expander is sold at any pharmacy.) I. p. – standing, legs slightly wider than shoulders. We raise our arms up, stretch the expander, place it behind our head, release our hands - the expander is in front of our head. Perform on a count from 1 to 8. This exercise involves all the muscles of the upper shoulder girdle. The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.

12. Pulling your knees to your chest

I. p. – sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. Bend your right knee, pull it towards your chest, hold it with your hand for 2 seconds, lower your leg. We perform the exercise counting from 1 to 8. The same with the left knee. We do 8–12 repetitions. This exercise removes the stomach.

13. Bend to the side

I. p. – standing, feet slightly wider than shoulder-width apart, dumbbells in hands. We lean to the left - raise our right hand and place it behind our head. We lean to the right - raise our left hand and place it behind our head. We bend in each direction 2 times on a count from 1 to 8.

14. Pulling and rotating the feet

I. p. – sitting. We take off our shoes. We stretch our legs and keep them hanging. We hold on to the back of the chair. We pull the toes of our feet towards ourselves, and pull them away from us. We don't put our feet down. We make an effort. We do 6-8 repetitions, and then rotate the feet in a circular motion, then inward and outward.

15. Lunges with rotation

I. p. – standing, leaning on the back of a chair. We take a step forward with our right foot, squat down, bend our knee, the left leg is extended back and rests on the floor. Then turn, change legs and arms, all the time leaning on the back of the chair. The second hand is on the belt. This helps keep your back straight. The torso is perpendicular to the floor, do not slouch, do not bend. One, two - turn, three-four - turn. Repeat 6–8 times.

16. Chair push-ups

I. p. – standing, facing the back of the chair. We bend and straighten our arms at the elbow joint under the weight of our own body. The back and legs are on the same straight line. We rest our toes on the floor. When young people do push-ups, they should be lifting 80% of their weight. This is difficult for older people. They lift 18–20 kg from a chair.

This exercise must be performed carefully and briefly. Some may have had a fracture in the past, others may have weak arms.

We count from 1 to 8. We make one pass.

17. Self-massage

I. p. – sitting, legs slightly apart, hands on knees. Using your fingertips, applying little force, massage the back of your head in a circular motion. We rise higher - to the parietal region. Then we massage the forehead above the eyebrows - from the center to the temples. We go down a little lower - to the brow ridges. We stroke the face from the nose to the temples. Gently rub the temples in a circular motion. Massage your nose with two or three fingers. We go from the wings to the bridge of the nose. Then massage your cheeks and chin in a circular motion. And now - light pats under the chin. And we begin the foot massage. The most important thing is that we ourselves regulate what efforts we will make.

We massage the calf muscles from bottom to top with both hands, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then we lightly hit the muscles with the edge of the palm. We do everything with a smile.

18. Bend to the knee

I. p. – sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, holding your leg with your hands. Slowly bend over and hold this position for several seconds. We change legs. We repeat the bends 2 times. Now we are working the muscles of the back and pelvis. You may feel tension in your lower back.

19. Body turns

I. p. – standing, hands on the belt, legs shoulder-width apart, feet turned toes inward. Rotate the body left and right 2 times on a count from 1 to 8. Do 6–8 repetitions.

20. Walking on straight legs

I. p. — standing, legs slightly wider than shoulders. Hands behind your back, elbows bent, hands on your waist. We rise on our tiptoes and move one leg slightly to the side. This is how penguins walk at the South Pole. We perform the exercise on a count from 1 to 8. We do 6–8 repetitions.

21. Relaxation

In conclusion, adopt a position that allows you to completely relax. I. p. - sitting on a chair. Legs are extended, arms hang relaxed, head tilted forward, sit like this for 30–40 seconds, listen to music and relax.

Note: Charging takes approximately half an hour. If you are under 65 years old, you can do it longer – up to 40–45 minutes. For people over 70, I do not recommend doing it for more than half an hour. After 75 years, it is enough to exercise for 25 minutes. After charging, it’s good to take a contrast shower.

Our information

Pavel Grigorievich Smolyansky is an athletics coach, worked with the Russian national athletics team and the national team of the Republic of Guatemala. In Russia, his students became champions of the Russian Federation in middle and long distance running 11 times, and won the European Cup among sports clubs three times. In Guatemala, 23 national records were set.

Pavel Grigorievich created his own set of exercises for middle-aged and older people. Every Saturday from 11 to 12 noon he conducts adaptive gymnastics at the All-Russian Exhibition Center in pavilion No. 5.

How to exercise for older people

Consequences of not training with weights

1. Loss of muscle mass

2. Loss of functionality

Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.

Below we will look step-by-step at how, over time, loss of strength and power leads to limited functionality and eventually disability.

Muscle pathology is characterized by the following manifestations:

Loss of motor units.
Changes in muscle fibers.
Amyotrophy.
Decreased neuromuscular communication.
Slowing down the rate of muscle activation.

Stage 2 – loss of functionality

This stage is characterized by a decrease in the speed of movement and force reproduction.

Stage 3 - Functional Limitations

At this stage, people take longer to climb stairs and get out of chairs.

This is the saddest stage, because without the help of a cane it is difficult for a person to leave the house.

The 4 stages above show how giving up exercise slowly but surely leads to a decrease in quality of life.

Training after 60 years: strength or power?

If you are 60 years or older, strength training in its classical sense is not the best option for you. The optimal type of training for older people is speed-strength training (power training).

In 2011, Swiss researchers analyzed several studies and concluded that speed training provides greater functional benefits for older adults than classical strength training.

Training after 60 years: how to train power?

Training after 60 years: safety

Most studies involved elderly people who did not experience problems with bones, joints, or the cardiovascular system.

Unless you're an energizer nerd, choose a lower workout intensity level. Perform exercises with a range of reps, not 8-10. This way you will be safe from possible negative consequences of training.

Losing weight after 60 - where to start for a man or woman, diet menu and exercises at home

A diet in old age must be chosen carefully; it is better to lose weight after 60 – where to start and what foods to eat, was determined by a specialist nutritionist. An independent choice of technique can lead to negative consequences for the entire body. As a rule, the system for losing weight after 60 years for a woman is slightly different from the method that is suitable for a man.

How to lose weight after 60 years

Any woman, regardless of age, wants to always remain attractive and look 100 percent. 60 years is a difficult age, which is associated with hormonal changes and menopause. At the same time, it can open up many prospects for caring for the body, because the children have already grown up and there is a lot of free time. Therefore, many ladies begin to wonder how a woman can lose weight after 60 years old?

Modern methods of losing weight involve the use of the services of beauty salons and a plastic surgeon. Although, according to experts, in order for a woman to remain beautiful after retirement, it is important to feel interesting to others, take an active position in society, play sports, adhere to the basics of proper nutrition - then weight loss after 60 years will occur naturally.

Improvement of the body

After 60 years, a woman’s body tries to switch to a mode of saving resources. Therefore, the riot of hormones, which forced a person to live at the limit of physical capabilities, loses its relevance at this age. At the same time, you should pay attention to your health and not forget that a woman in any situation should be attractive and desirable, even when she reaches the age of sixty. Basic recommendations on how to maintain health after 60 years:

Nutrition for weight loss. A woman should definitely increase her calcium intake and limit her intake of animal fat from food. It is recommended that women over 60 years of age reduce the caloric content of food to 1600 kcal.
Movement for effective weight loss. To avoid gaining extra pounds, reduce muscle weakness and improve the health of the body, a woman needs to devote 40 minutes to physical activity a day.
Timely visit to a psychologist. You should learn to enjoy any event and use new opportunities to cheer yourself up.
High-quality cosmetics. Women need to choose creams with a mark of 60+. They should contain lightening components and substances that smooth out wrinkles.

Proper nutrition

A nutritionist knows best about how to lose weight after 60 years for a woman. Therefore, before starting the weight loss process, you should consult a specialist. The older the body, the more susceptible it is to what enters the gastrointestinal tract. An important rule for women over 60 years of age is to regularly check their sugar and cholesterol levels. When preparing your diet, you should avoid foods that leach calcium. Proper nutrition after 60 years for women should not contain the following products:

coffee and sweet drinks;
salt and sugar;
canned foods.

Active lifestyle

Nutrition for women aged 60 plays an important role in losing weight, but we should not forget about sports. It must be remembered that not all exercises are safe for this age. You can exercise in the gym, but you should protect your joints with special bandages. It is better to make an individual plan with a professional trainer. As a general rule, women over 60 years of age are advised to:

ride a bike;
visit the pool;
do not give up weight training;
go for a morning jog;
To do yoga.

Nutrition after 60 years for women

When thinking about how to lose weight at 60 years old, a woman should definitely adhere to the rules of dietary nutrition. In this case, it is necessary to remove everything spicy, fatty, salty, and sweet from the diet. This will help restore the functioning of organs and force the body to gradually get rid of extra pounds. Women over 60 years old should include fresh fruits and vegetables in their diet for proper bowel function. Also, don’t forget about fermented milk products. Proper nutrition after 60 years for women includes the following recommendations:

you need to drink more clean water;
eat small portions;
you need to give up meat and eat more fish;
remove semi-finished products and sausages from the diet;
table salt should be replaced with sea salt;
exclude all canned food (even homemade);
coffee can be replaced with delicious herbal or green tea;
vegetables and greens can be eaten in any quantity;
oil should be chosen unrefined;
Instead of fast carbohydrates, choose foods that are rich in dietary fiber.

Weekly menu for weight loss

When losing weight, nutritionists do not insist that you should completely exclude some harmful foods from your diet. You can eat all natural healthy foods, but at least once a week you need to cleanse your intestines with herbs, kefir, and decoctions. An approximate menu for losing weight after 60 years for a woman is presented in the table:

vegetables, boiled fish, green tea.

vegetable salad, vegetarian soup, boiled meat, any fruit.

carrot-curd casserole, kefir.

cucumber salad, buckwheat porridge, boiled meat, green tea.

baked apples, rye bread, borscht.

cottage cheese with dried fruits, fermented milk product, herbal tea.

grilled fish, baked potatoes, vegetable salad, apple.

stewed vegetables, herbal tea, a handful of dried fruits.

tomato salad, boiled meatballs.

fruit salad, vegetarian soup.

cottage cheese casserole, herbal tea.

rye bread with cheese, oatmeal, tea with honey.

stewed vegetables, dietary meat, orange.

carrot puree, meat soufflé, herbal tea.

rice porridge, bread with cheese, green tea.

fish, vegetable stew, kiwi.

zucchini fritters, banana, light yogurt.

omelette, vegetable salad, piece of cheese, herbal tea.

vinaigrette, boiled chicken, apple.

cottage cheese, herbal tea with honey.

Celebrity weight loss success stories

KVN star Olga Kortunkova - A true story of losing 32 kg!

Victoria Romanets from House 2 spoke about her dramatic weight loss of 19 kg in one month!

Polina Gagarina - You can lose 40 kilograms of weight even with bad heredity. I know it from myself!

Elena Malysheva - how to lose weight without doing anything?

Proven weight loss products

OneTwoSlim is an ideal comprehensive weight loss system designed taking into account human biorhythms!

Dietonus - DIETONUS CAPSULES WILL MELT UP TO 10 KG OF FAT IN 2 WEEKS!

Gymnastics for women after 60 years

It is very difficult to fight extra pounds at an advanced age, because metabolism is slow. Women aged 60 should choose their sport very carefully. It is better to seek recommendations from a professional trainer. It is necessary to select a health-improving set of exercises with a gradual increase in load. The intensity of the workout depends on your health and the presence of chronic illnesses. When losing weight, the following physical exercises are acceptable after 60 years for women:

Shoulder rotation. We perform rotational movements with our shoulders back and forth, 4 turns each.
Bend forward. Your arms should be lowered and your feet should be shoulder-width apart. We do 2 inclinations for each leg.
Walking along the line. You need to put one foot in front of the other. You can walk forward this way or backwards.
Circular rotations of the pelvis. No need to bend or bend over.
Head tilts. Hands on your waist, feet shoulder-width apart. We tilt our heads left, right, left, down, right, down.

How to lose weight after 60 years for a man

Processes in the body of an elderly person begin to slow down, so after 60 years of age it is very difficult for a man to lose weight. The blood vessels are clogged with cholesterol, many already have a tummy and other signs of excess weight. Normally, a man’s weight at 60 years old should be between 65 and 95 kg, based on height. Anyone who wants to lose weight should radically change their diet. Often, excess weight is caused by consuming large amounts of fried, fatty foods, and lack of physical activity. Basic rules that will help in the process of losing weight:

You need to balance your workouts. There is no need to get carried away by one sport. Create a schedule along with strength and aerobic exercise.
Don't go hungry. After all, instead of losing weight and getting rid of fat, your body will begin to actively accumulate it.
Use aerobic exercise more often, which helps you lose weight and get rid of the maximum amount of calories in a short period of time.
Find yourself a teammate who can support you in your fight against excess weight. Losing weight together stimulates and prevents the risk of stopping halfway.

Diet for men after 60

A weight loss program for older men should be individual. Moreover, if the problem with extra pounds is serious, then you will need a professional consultation with a nutritionist, if you have a mild form of obesity, a therapist. Nutrition after 60 years for a man requires compliance with several rules:

you should avoid carbonated sweet drinks, alcohol and coffee;
it is necessary to minimize sugar consumption;
fresh fruits, herbs and vegetables can be eaten in unlimited quantities;
You should drink at least two liters of water per day;
Only unrefined oil is allowed;
meat should be replaced with fish;
It is better to use sea salt instead of table salt;
the amount of fat per day should not exceed 70 g;
It is better to replace vegetable oil with flaxseed or olive oil;
You should stop eating processed foods, sausages, and canned foods.

Sports after 60 years for men

Retirement age is a good opportunity to get in shape. Simple physical exercises and health procedures will have a beneficial effect on the body and help active weight loss. Regular exercise by people over 60 years of age leads to normalization of blood pressure, dilation of blood vessels, and improvement of general health. The level of load must be individual; only a specialist can determine it. To effectively lose weight, you can use the following set of exercises for men over 60 years of age:

“Plank” pose;
bend to the sides, you can use dumbbells;
push ups;
twisting the body on a fitness ball or bench;
exercise "Bicycle".

An independent choice of technique can lead to negative consequences for the entire body. As a rule, the system for losing weight after 60 years for a woman is slightly different from the method that is suitable for a man.

How to lose weight after 60 years

Improvement of the body

Nutrition for weight loss. A woman should definitely increase her calcium intake and limit her intake of animal fat from food. It is recommended that women over 60 years of age reduce the caloric content of food to 1600 kcal.
Movement for effective weight loss. To avoid gaining extra pounds, reduce muscle weakness and improve the health of the body, a woman needs to devote 40 minutes to physical activity a day.
Timely visit to a psychologist. You should learn to enjoy any event and use new opportunities to cheer yourself up.
High-quality cosmetics. Women need to choose creams with a mark of 60+. They should contain lightening components and substances that smooth out wrinkles.

Proper nutrition

coffee and sweet drinks;
salt and sugar;
canned foods.

Active lifestyle

ride a bike;
visit the pool;
do not give up weight training;
go for a morning jog;
To do yoga.

Nutrition after 60 years for women

you need to drink more clean water;
eat small portions;
you need to give up meat and eat more fish;
remove semi-finished products and sausages from the diet;
table salt should be replaced with sea salt;
exclude all canned food (even homemade);
coffee can be replaced with delicious herbal or green tea;
vegetables and greens can be eaten in any quantity;
oil should be chosen unrefined;
Instead of fast carbohydrates, choose foods that are rich in dietary fiber.

Weekly menu for weight loss

vegetables, boiled fish, green tea.

vegetable salad, vegetarian soup, boiled meat, any fruit.

carrot-curd casserole, kefir.

cucumber salad, buckwheat porridge, boiled meat, green tea.

baked apples, rye bread, borscht.

cottage cheese with dried fruits, fermented milk product, herbal tea.

grilled fish, baked potatoes, vegetable salad, apple.

stewed vegetables, herbal tea, a handful of dried fruits.

tomato salad, boiled meatballs.

fruit salad, vegetarian soup.

cottage cheese casserole, herbal tea.

rye bread with cheese, oatmeal, tea with honey.

stewed vegetables, dietary meat, orange.

carrot puree, meat soufflé, herbal tea.

rice porridge, bread with cheese, green tea.

fish, vegetable stew, kiwi.

zucchini fritters, banana, light yogurt.

omelette, vegetable salad, piece of cheese, herbal tea.

vinaigrette, boiled chicken, apple.

cottage cheese, herbal tea with honey.

Celebrity weight loss success stories

KVN star Olga Kortunkova - A true story of losing 32 kg!

Victoria Romanets from House 2 spoke about her dramatic weight loss of 19 kg in one month!

Polina Gagarina - You can lose 40 kilograms of weight even with bad heredity. I know it from myself!

Elena Malysheva - how to lose weight without doing anything?

Proven weight loss products

OneTwoSlim is an ideal comprehensive weight loss system designed taking into account human biorhythms!

Dietonus - DIETONUS CAPSULES WILL MELT UP TO 10 KG OF FAT IN 2 WEEKS!

Gymnastics for women after 60 years

Shoulder rotation. We perform rotational movements with our shoulders back and forth, 4 turns each.
Bend forward. Your arms should be lowered and your feet should be shoulder-width apart. We do 2 inclinations for each leg.
Walking along the line. You need to put one foot in front of the other. You can walk forward this way or backwards.
Circular rotations of the pelvis. No need to bend or bend over.
Head tilts. Hands on your waist, feet shoulder-width apart. We tilt our heads left, right, left, down, right, down.

How to lose weight after 60 years for a man

You need to balance your workouts. There is no need to get carried away by one sport. Create a schedule along with strength and aerobic exercise.
Don't go hungry. After all, instead of losing weight and getting rid of fat, your body will begin to actively accumulate it.
Use aerobic exercise more often, which helps you lose weight and get rid of the maximum amount of calories in a short period of time.
Find yourself a teammate who can support you in your fight against excess weight. Losing weight together stimulates and prevents the risk of stopping halfway.

Diet for men after 60

you should avoid carbonated sweet drinks, alcohol and coffee;
it is necessary to minimize sugar consumption;
fresh fruits, herbs and vegetables can be eaten in unlimited quantities;
You should drink at least two liters of water per day;
Only unrefined oil is allowed;
meat should be replaced with fish;
It is better to use sea salt instead of table salt;
the amount of fat per day should not exceed 70 g;
It is better to replace vegetable oil with flaxseed or olive oil;
You should stop eating processed foods, sausages, and canned foods.

Sports after 60 years for men

Video: Diet for older people to lose weight

Reviews

I retired early and had a lot of free time. In his youth he was involved in sports professionally, but due to illness he had to give it up. To stay active and lose weight, I bought an exercise bike. In addition, to stay in shape, I changed my diet: I replaced high-calorie dishes with vegetable salads and complex carbohydrates.

After retirement, I took my health seriously. After I went to see a doctor, I decided to return my figure to its former beauty and began losing weight. In addition to eating healthy food, I do exercises in the morning and swim in the pool, and I give up desserts and fast food. In the evening, my husband and I go for a walk; we often start traveling.

Changes in the body began to occur after 40 years: it became more difficult to lose weight, and my mood changed quickly. The doctor said that this is due to inhibition of metabolic processes. To normalize the condition and quickly lose weight, he advised me to adhere to a certain diet and do exercises. I've been following this for 20 years now.

How to exercise for older people

Consequences of not training with weights

1. Loss of muscle mass

2. Loss of functionality

Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.

Below we will look step-by-step at how, over time, loss of strength and power leads to limited functionality and eventually disability.

Muscle pathology is characterized by the following manifestations:

Loss of motor units.
Changes in muscle fibers.
Amyotrophy.
Decreased neuromuscular communication.
Slowing down the rate of muscle activation.

Stage 2 – loss of functionality

This stage is characterized by a decrease in the speed of movement and force reproduction.

Stage 3 - Functional Limitations

At this stage, people take longer to climb stairs and get out of chairs.

This is the saddest stage, because without the help of a cane it is difficult for a person to leave the house.

The 4 stages above show how giving up exercise slowly but surely leads to a decrease in quality of life.

Training after 60 years: strength or power?

If you are 60 years or older, strength training in its classical sense is not the best option for you. The optimal type of training for older people is speed-strength training (power training).

In 2011, Swiss researchers analyzed several studies and concluded that speed training provides greater functional benefits for older adults than classical strength training.

Training after 60 years: how to train power?

Training after 60 years: safety

Most studies involved elderly people who did not experience problems with bones, joints, or the cardiovascular system.

Unless you're an energizer nerd, choose a lower workout intensity level. Perform exercises with a range of reps, not 8-10. This way you will be safe from possible negative consequences of training.

Gymnastics for the elderly: 20 simple exercises

Adaptive gymnastics for the elderly by Pavel Smolyansky

Every Monday on AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for middle-aged and older people.

All exercises must be performed with a smile and to the music.

1. Head tilts

2. Shoulder rotation

I. p. – standing, feet slightly wider than shoulders, hands to shoulders. Rotational movements in the shoulder joint forward and backward. 4 turns forward, 4 back. Repeat 5-7 times.

Everyone regulates the volume and intensity of the exercise themselves. If you are under 62 years old, you can do more repetitions.

3. Circular rotations of the pelvis

4. Warm up for the knee joints

I. p. — standing, legs wider than shoulders, slightly crouched, hands on knees, keeping your back straight.

We bring the knees together and separate them to the count of one-two-three-four. 3 reps. We finished the exercise and sat down on a chair.

5. Squeezing and unclenching the hands

They shook their hands and leaned back in their chair.

6. Bend forward

When bending over, do not force yourself to reach the floor. The knees can be bent. Those who are able to do only 3-4 repetitions can stop there; those who can do more, do 6-7 repetitions.

7. Exercise “Swimming”

8. Exercise “Scissors”

9. "Boxing Match"

I. p. – standing, holding small dumbbells or half-liter plastic bottles of water.

10. Stretching

11. Exercise with an expander

12. Pulling your knees to your chest

13. Bend to the side

14. Pulling and rotating the feet

15. Lunges with rotation

16. Chair push-ups

This exercise must be performed carefully and briefly. Some may have had a fracture in the past, others may have weak arms.

We count from 1 to 8. We make one pass.

17. Self-massage

18. Bend to the knee

19. Body turns

I. p. – standing, hands on the belt, legs shoulder-width apart, feet turned toes inward. Rotate the body left and right 2 times on a count from 1 to 8. Do 6–8 repetitions.

20. Walking on straight legs

21. Relaxation

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Diet and exercise after 60 years.

Diet after 60 years

But if at a younger age losing a couple of kilograms is not difficult, then following a diet after 60 years is much more difficult:

metabolism slows down
health complaints appear,
body tone is reduced.

Nutritionists are of the opinion that the norm is the weight at which a woman gets sick less and lives longer. Therefore, dear women, if you are plagued by various diseases caused by those unfortunate extra pounds, start fighting for your health and beauty immediately!

This call probably sounds most appropriate today! Many of us dream of starting a new life on Monday. Let's start it with the new year!

Of course, someone will say that they didn’t find anything new in this article, but for some, I’m sure it will become a new page in rethinking the nutrition system, physical activity, and generally life after 60 years!

Very often, when talking about a weight loss system at any age, nutritionists advise us to keep a weight loss diary, in which you scrupulously write down everything you eat during the day, counting the number of calories, and not forgetting to make entries about what kind of physical activity you did during the day. . You, of course, can do all this if you already have at least a little experience losing weight. But, in my opinion, these are still the main rules.

How to lose weight after 60 years:

First of all, we identify the causes of excess weight.

It is believed that high weight is the result of hormones. However, obesity occurs only in certain diseases of the endocrine system, for example, in cases of adrenal dysfunction and hypothyroidism.

If you do not suffer from these diseases, and still want to lose weight on your own, have strong motivation and unlimited patience. Many methods turn out to be useless only because they are expected to have an effect too quickly. Remember that the diets you find in abundance on the Internet cannot always be trusted. And here are the reasons. Rapid weight loss during excessive fasting occurs due to fat burning. At the same time, the body loses a lot of water, and the protein of tissues and organs breaks down, which is very harmful for people of any age. This method of losing weight negatively affects the condition of the hair, and the skin acquires an unattractive, earthy tint. Proper weight loss is based on the optimal combination of diet and physical activity. In addition, one cannot help but take into account that rapid weight loss is stress for the body, which begins to struggle to maintain nutrient reserves, resulting in a voracious appetite against the backdrop of a painful depressive state. Therefore, when you decide to go on a diet, do not forget to do what you love to keep yourself in a good mood.

Nutrition after 60 years.

Meat and rich soups with meat broth provoke joint diseases. Avoid red meats, preferring sea fish and fresh vegetable dishes.
Salt is a white poison. It retains fluid in the body, which leads to swelling and increases blood pressure. In addition, excessively salty foods leach calcium from bone tissue and contribute to the formation of excess weight. To minimize the consequences of consuming table salt, replace it with sea salt, and season the finished dish with the latter. Study the recommendations of the Salt-Free Diet.
Eliminate canned goods from your diet, both homemade and store-bought.
Add sausages and all kinds of semi-finished products to the list of prohibited foods. The salt content in them greatly exceeds the norm. In addition, along with them you consume many harmful substances that cause atherosclerosis of blood vessels.
Place porridge and vegetables at the top of the table, preferably fresh or boiled.
Use unrefined oil, but not more than 30 g per day.
Don't forget about greens and dairy products. They will make bones stronger and improve fat metabolism.
Sugar is allowed only before noon and no more than four teaspoons per day. You need to forget about delicious cakes and pastries! If you still really want something sweet, you can eat some marshmallows or fruit marshmallows. These foods contain pectin, which lowers cholesterol and improves bone health. Discover low-calorie desserts!
Sweet carbonated drinks and iced teas are taboo. Remember that a glass of soda contains 5 tablespoons of sugar. Excess calories are also found in unhealthy corn syrup, which is used as a sweetener. However, if you are an ardent fan of soda, do not despair: you can mix mineral water with carbonation and freshly squeezed juice. You get your favorite drink, albeit in a slightly modified form, and the kilograms will not be deposited on your waist.
Replace hot coffee with tea, which contains antioxidants that prevent the causes of cancer.
Better yet, drink water. Water saturates the body, relieving hunger, and removes waste and toxins. Add a few drops of lime to a glass of water for a pleasant taste. You need to drink at least two liters of water per day, that is, about 10 glasses.

Physical activity after 60 years is mandatory!

The most suitable set of physical activities for you is leisurely walks in nature. You need to walk for at least 40 minutes, covering about 2 km. The best time to walk for weight loss is before bed. While going on a promenade, sing, write poetry, do everything to make this pastime interesting and enjoyable.

Don't waste time on sleep: go to bed early and get up early, and you should sleep at least eight hours in total.

Do yoga or callanetics. This area of physical self-improvement is worth a closer look, if only because the author of the system was a sixty-year-old woman, Callan Pinckney. Even young ladies envy the figure of this American woman. She created for her peers who want to lose weight a series of precise exercises that strengthen the hips, buttocks, arms and stomach, give a beautiful, toned breast shape, and improve posture. The movements of this gymnastics are quite slow and calm, and they are accompanied by a static load. In addition to the tonic effect, callanetics have a healing effect: it supports the immune system, creates harmony of body and mind, develops concentration and strengthens the body's defenses.

What about Bodyflx? Just look how toned the body of the founder of the system, Greer Childers! You have not yet discovered this weight loss system; "Breathe - and lose weight!"

And also, dear ladies, your mood is an important cog in the mechanism of your mood and well-being! Find something you like, get a favorite pet, read poetry, learn languages, master a computer, so that apathy and laziness do not take over your beauty and youth!

If you follow these simple diet tips after 60, you will not only lose excess weight, but also significantly improve your well-being. And remember: the main thing is to really want it, and then even the most impossible task will turn out to be easily solvable!

Effective gymnastics for women after 60 years

Stagnation of blood in the organs and limbs of a person leading a sedentary lifestyle can cause the most dangerous diseases. In this regard, doctors recommend regular exercise, especially for people whose professional employment requires low mobility. As for people over 60 years old, their low mobility is already associated with age, and this also needs to be combated. Exercise for older people is simply vital, because by this age the organs begin to age and work poorly. Thus, gymnastics for the elderly not only has a therapeutic effect, but also improves the quality of life.

Benefits of charging

A person over 60 can be easily recognized by his shuffling gait, slow movements and stoop. And it’s not just that something hurts. Just a lack of regular physical activity, the muscles weaken, including those that make the spine straight, nerve conduction is disrupted, so a person’s arms and legs do not obey well. Accordingly, the pelvic organs work poorly, which leads to sexual weakness and diseases of the urinary system, as well as the stomach, liver, pancreas and gall bladder. And most importantly, the functioning of the brain is disrupted. Memory and speed of thought processes are impaired.

Gymnastics for older people allows you to avoid all these unpleasant manifestations. It strengthens nerve fibers, vessel walls, improves blood flow, which allows the body to get rid of old, diseased cells in a timely manner.

Health-improving gymnastics helps normalize metabolism, which means both men and women quickly lose weight as a result of exercise.

Daily exercise strengthens the human immune system, the body again gets the opportunity to fight infections, and many chronic diseases disappear after the first weeks of training.

Daily exercise helps break this vicious circle - a sedentary lifestyle, which means illness, illness - which means a sedentary lifestyle. After all, you probably know many people who felt great for a long time, and then some minor illness made the person grow old and become decrepit literally before our eyes.

It's never too late to start exercising. After all, there is also a psychological aspect. As a rule, an elderly person feels lonely and misunderstood in the modern world. All his household members are busy with something, lead an active social life, and he sits at home from morning to evening. And physical activity allows you to no longer be at home, but in gyms, in parks, among fellow sports fans over 60 years of age. People are herd creatures and a person is comfortable in the environment of the same individuals as himself, of the same age and range of interests.

In what situations is charging contraindicated?

Contraindications for playing sports are not divided for men or women after 60 years of age; in this case, gender is not taken into account. Acquired diseases are important here. Heart attack, stroke, diabetes and other serious pathologies. This does not mean that you can’t do gymnastics at all, because there are therapeutic and sports complexes even for bedridden patients. The main thing here is to be careful and conduct classes only as prescribed by a doctor and preferably under his supervision.

Race walking

Sometimes, to recharge yourself with energy and good mood for the whole day, sometimes it’s enough to walk. Race walking for older people bears little resemblance to the Olympic discipline. The speed of a pensioner is much lower and the length of the route varies depending on the condition of the 60-year-old athlete.

And yet, it is walking that increases the speed of blood flow, body temperature and deepens breathing. You can practice walking as part of your daily routine - going to the store or to the market. To the clinic or to the garden to pick up a grandson. Where you used to travel by transport, you can walk. Moreover, walking can be done in any weather, both winter and summer. The main thing is to dress appropriately for the weather and keep your feet dry.

A person walking on foot not only improves his health and saturates his blood with oxygen, but he also relaxes emotionally, enjoying the walk. And as you know, pleasure hormones – endorphins – significantly prolong a person’s life.

A set of exercises for the elderly

Gymnastics for older people was not invented yesterday. The country's leading physiotherapists have been working on this topic for many years. In this regard, a huge number of sports complexes and exercises have been developed. The optimal one for each specific case can be selected either by a physiotherapist or by the attending physician. And the older the patient, the more attentive you need to be to his physical condition. And again, gymnastics for women is practically no different from physical education for men.

In this case, the most common and simple set of exercises is presented;

First exercise for the neck. You need to stand or sit up straight, straighten your back and begin to slowly rotate your head, rolling it over your shoulder, chest, back, and back over your shoulder. Then in the other direction. You need to do 5 such rolls in each direction.
The second exercise completes the work on the neck by stretching the muscles on it. To do this, you first need to tilt your head forward, trying to touch your chin to your chest, then tilt it back, lifting your chin up. After this, the right ear bends towards the right shoulder, but it does not rise to meet it. Then the left ear, to the left shoulder. At each point of inclination you need to hold your head for 5-7 seconds, stretching the muscles as much as possible.
The palms are placed on the shoulders and the rotation of the elbows begins. First 5 times in front, then 5 times back. It is necessary to repeat this cycle 3 times with a short break of a few seconds.
Tilts. Performed from a standing position. As you inhale, the torso bends forward, the back is straight, and the legs too. You need to reach the floor with your hands. You need to do 5-7 tilts.
Squats. It is difficult for older athletes, especially older ones, to do a full squat. In this regard, you need to start with a half-squat, that is, the knees do not bend completely, while hiding together. In ballet, such a half-squat is called a plie. You need to squat like this 7-10 times, with your arms out to the sides to improve balance. Over time, when the muscles get stronger, you can do a full full squat.
This exercise is done while sitting on the floor. The legs are wide apart and the back is straight. First, you need to bend over to your right leg and try to reach your toes with your hands, then repeat the tilt to the left. You need to do 7-10 such bends on each leg.
The next exercise is a continuation of the previous one, so there is no need to get up. You need to bend your knees and bring your heels together. You can support your torso with your hands, resting them on the floor. As you exhale, your knees drop to the right, while your torso turns slightly to the left. Then vice versa - zeros to the left, torso, to the right. You need to make 7-10 such turns in each direction.

While performing the exercises, you should listen to your condition - breathing and heartbeat. If sharp pain occurs in the spine, neck, or middle of the chest, the gymnastics ends immediately. In this case, the athlete must be examined by a doctor.

The entire workout should not exceed minutes. For beginners, it generally takes no more than 5 minutes in the morning and evening. But over time, it can be lengthened by adding the number of repetitions in the exercises.

Morning exercises for those over 50

Gymnastics for women after 50 - Exercises for women after 50 years

Invigorating exercise for older people over 60 years old

About the benefits of exercise for older people

To summarize all that has been said, let us highlight the main advantages of charging for elderly people over 60 years of age:

keeps the nervous system in good shape;
improves metabolism, which slows down greatly over the years;
strengthens the heart and blood vessels, improves the respiratory system;
improves the quality of motor activity;
prevents the development of osteoporosis;
fights constipation, venous thrombosis;
improves immunity;
keeps your mind clear;
provides a charge of vivacity and good mood.

Contraindications

Exercises for those over 60: a simple set of exercises

Morning exercises will help you spend the day in a good mood, without complaining of joint pain and other troubles. There are many complexes for the elderly. Let's give one of them.

When you wake up, soak in bed for some time. This will allow the body to wake up.
Now stand up and start doing neck stretches. You need to lower your head a little (so as not to cause pain) and rotate your neck in different directions. You need to move like a pendulum.
Perform slow rotational movements with your head in different directions.
Gently rotate your neck so that your head touches your shoulders.
Place your palms on your shoulders and make circular movements in different directions.
Stretch your arms to the sides, bend them at the elbows and rotate them.
Inhaling, spread your arms to the sides, lower your torso forward. At the same time, try to arch your back.
The plie or half squat exercise is useful. Place your heels together and toes apart. Place your hands on your belt. Squat to half.
If it's not too difficult for you, do full squats while rotating your arms.
Sit on the mat, spread your legs to the sides. Inhaling, first bend your body towards one leg, then towards the other. Repeat the same with your legs closed.
Another useful exercise: keep one leg straight, bend the other at the knee. Try to reach a straight limb.
The starting position is similar, legs bent at the knees. Lower them first to one side, then to the other. While tilting your limbs in one direction or another, pull your head in the opposite direction.

Exercise 1 – breathing

Take a standing position with your legs slightly apart. Lower your arms, then raise them to the ceiling and lower them again, exhaling. Repeat the exercise at least three times.

Exercise 2 – warming up the knee joints

Exercise 3 – maintaining posture

Exercise 4 – walking along a line

Exercise 5 – walking in place

How to exercise for older people: a few rules

It is best to perform the exercises under the supervision of an instructor or a relative nearby. Stop doing exercises if you begin to feel discomfort or it becomes difficult; there is no need to do it forcefully.
The optimal duration of morning exercises for an elderly person is minutes.
Control your breathing. Inhale calmly and voluntarily, exhale deeply, trying not to strain.
Movements should be smooth, calm, measured.
If exercise brings you pleasure, you can increase the number of simple exercises and reduce the number of complex ones. If you have not previously exercised, start doing exercises with just a couple of repetitions, gradually and very carefully increasing their number.
It’s not for nothing that exercise is called morning exercise, since it is at this time that physical activity brings maximum benefits. Do the exercises on an empty stomach, in a well-ventilated area at a comfortable temperature. It is recommended to start charging with a calm walk, you can do it on the spot if the size of the room does not allow otherwise. Between exercises, you can take breaks during which you simply walk around the room.
For joint problems, certain sets of exercises may be indicated. With regard to physical therapy, everything should be strict: do the exercises prescribed by the doctor.
It is important to control your pulse.

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