After the innocence of childhood, adolescence, and youthful adventures, old age is now approaching.
Well, time flies so fast. At the age of sixty, some of us enjoy the fruits of our labor while others regret wasting our time.
While some proudly display their white hair, others are frustrated at not being able to keep their dream shape, seeing wrinkles appearing on their faces, etc.
However, there are a few sports activities recommended for these seniors to keep them in shape. The following are some of these activities!
But long before, we will see what the WHO says about the physical activities of seniors and the basic arrangements to be made before embarking on this rewarding adventure!
Best Physical Activities for Older People
The World Health Organization (WHO) is not against the physical activities of older people. A few of these activities!
WHO suggests it strongly, highlighting 3 advantages of physical activity for people 60 years of age and older. First, seniors who exercise regularly have better cognitive functions, limit their risk of falling, and can still play important roles in society.
Concretely, since they can always learn and acquire knowledge, the seniors in question can always bring added value to society, to their families instead of becoming a burden for them.
The second benefit of physical activity is that older people have a stronger bone mass and that they are less prone to diseases such as diabetes, colon and breast cancer, strokes and strokes, high blood pressure, and cardiovascular problems.
Lastly, physical activity makes the elderly happier and decreases their mortality rates.
Since older people cannot train like young people, who are always vigorous, the WHO recommends limited activities.
For example, traveling, performing household chores, playful activities are integrated into their physical activities; which is not the case with young people.
Likewise, in order to improve their muscle and bone condition and their cardio-respiratory endurance, the WHO recommends moderate-intensity activities. 150 minutes of moderate-intensity activity a week is more than enough.
But, since the appetite comes with eating, they can go up to 300 minutes of moderate-intensity activity in a week.
Preparations to be taken before starting physical activities
In many cases, aging bodies prevent elderly people from exercising, even when their inclination is to do so. For that reason, if you wish to resume sports after 60 years, you should talk to your doctor first.
The expert physician will be able to provide you with proper care, advice about preventing falls and staying healthy.
Better still, he will recommend certain foods to take or to avoid. You should also hydrate yourself regularly. Take small sips of water before. Water is essential to relax you and to allow your body to remove toxins before, during, and after you exercise.
Warming up before beginning activity is important, but stretching at the end is equally important.
Finally, an elderly person should never exercise in an isolated corner out of sight. You can easily suffer from an accident due to the fragility of your body.
If so, the people around you are in a position to help you. On an essentially sporting aspect, it is recommended to always exercise in a group. This helps to boost performance and to lack alibis to run away from activities.
Below is a list of recommended activities for older people.
- Bike
With the multiple models of indoor bikes flooding the market, you don’t have to go outdoor cycling anymore.
Still, cycling in the outdoors exposes you to accidents if you are not focused. It is, therefore, best to practice at home. Do your research to choose a good bike.
You can train your cognitive abilities while developing your cardiovascular capabilities with cycling exercises.
In fact, by pedaling your bike, you learn to maintain your balance and coordinate your actions; since improper pedaling puts you at risk of injury, even if you exercise at home.
- Walking or Hiking
Exercises such as walking or hiking use a variety of muscles in the body. It helps provide energy for the body, as well as working the muscles and joints of the back.
The whole body is involved, the activity is beneficial for your relaxation, to improve the circulation of the blood, the functioning of the body and the digestion.
Walking similarly prevents pathological fragility of the bones due to a thinning of bone tissue (osteoporosis) and allows you to control your weight.
Here is the equipment you need for a hike:
- A suitable backpack that is not too bulky
- Hiking shoes to avoid injuring your feet
- Sunglasses
- A hat to avoid exposing yourself too much to the sun’s rays
- A gourd to fill to hydrate you regularly
- A headlamp to see the path well if you exercise very early in the morning
- A walking stick to relieve your back when going uphill
Although hiking is more or less easy, which means that anyone can do it, it is not recommended for people with osteoarthritis or heart failure.
- Swimming or Water Aerobic
These two aquatic activities use your entire body: arms, pecs, shoulders, backs, etc. Swimming is especially popular for its fun and relaxing effect.
Swimming is fun. Yet this simple exercise strengthens your immune system, improves your breathing, helps pamper your heart, loosens your joints, and beats stress.
Take the advice of a doctor before you start if you suffer from:
- Tendonitis
- Neurological disorders
- Joint problems
- Lung infections
- Lower back pain
- The Gym
Exercise in the gym increases an older person’s cognitive function, their body’s the flexibility, and their suppleness. The exercise is ideal for improving balance, strengthening muscles, and improving reflexes in case of a fall in the elderly.
It should be noted that many elderly people have reduced mobility. This sedentary lifestyle weakens their muscles. They must therefore find their usual movement.
Gymnastic exercises allow you to leave this sedentary lifestyle by working your joints. Likewise, the gym allows you to do cardio exercises, which prevents you from catching certain chronic diseases such as diabetes.
Sports to Avoid
We cannot say it enough: the body of the elderly person lacks vigour. As a result, she cannot afford to do whatever goes on her mind.
Thus, often brutal team sports should be avoided at all costs. This is the case with rugby. Similarly, combat sports, downhill skiing are to be forgotten.
These sports expose you to knocks, falls, accidents. However, it is very difficult for an elderly person to recover after accidents. His fragile bones do not allow him to get up quickly.
Conclusion
The practice of a physical activity must be done with great care and even more when you get older. So, for a senior, it is essential to be careful when doing your training. You must make sure to go there regularly, but especially gradually. Don’t put more strain on your body than it can handle, or you risk hurting yourself.
A maximum of 30 minutes of training per day three times per week is perfect for doing good for your body. Therefore, to push yourself to give the best of you, it is necessary to choose an activity that you are truly passionate about.
Likewise, you absolutely must learn to listen to your body and stop when necessary.
Even if you have been very active in sport in the past, as you age your body does not react the same way. In addition, you must do everything possible to have the clothes and shoes you need for the practice of physical activity and specially to drink water regularly.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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