According to the Charter of the World Health Organization,“Health is a state of complete physical and social well -being, and not just the absence of diseases or physical defects”. Unfortunately, health is not constant; Over the years, it changes and, as a rule, not for the better, and to the entry of a person into the phase of the elderly, and even more older age, the Vozovsky postulates about physical, mental and social well -being undergo significant changes; The quality of life is also changed accordingly.
Scientists believe that each person has three ages at any time at once:
- Astronomical (calendar)-It is determined by the number of years;
- biological-It is based on the functional state of the internal organs, the circulatory system, etc.
- psychological-The person himself determines, focusing on the subjective perception of his own health.
The aging of the human body is a logical and natural stage of his life.But old age can be of two types - souls and body. You can be old at 30-40 years old and a good fellow (young man) in 70-80 years.
Life can and should be extended for as long as possible and you should live better after retirement and disconnecting from active production activities, but this largely depends on the person himself.
The most important factor affecting the acceleration and slowing down of the aging of the body, especially in old age, is the activity of the person himself and, above all, his physical activity, physical education.
It is no accident that Hippocrates determined the central place of physical activity in human life as follows:"Movement - food for life".
The influence of physical activity on the body of an elderly person
One of the first to physical activity is the cardiovascular system. The blood flow increasesto coronary vessels,stimulatedredox processes,improvesNutrition of the heart muscle. This leads to more economical activity of the heart, at rest its reduction becomes less often, and the heart receives more time to relax. Exercise activates the capillary network. At the same time, the soldered capillaries who do not fully participate in the blood circulation open and pass a larger volume of blood. All this facilitates the transition of oxygen and nutrients from the blood to the cells of the organs, as well as the output of cell metabolism from cells into the bloodstream.
As a result, you have:
- Strengthening bone system;
- Reduces The susceptibility of depression, hypochondria, sleep improves;
- improves digestion;
- rises physical and intellectual performance;
- Reduced risk of heart disease;
- Slow down aging processes;
- improves The state of the immune system.
Features of physical education for the elderly
Physical education for the elderly has its own, quite understandable, features.
- In old age Changes in the work of the heart, breathing system, muscle and ligamentous apparatus, nervous and all other systems come.
- Physical training For such people, it should be more gentle, completely eliminate the possibility of injuries, take into account the speed of restoration of the body after loads at this age.
- Give preference Such physical exercises that make low requirements for the body and are easily dosed by load.
- Focus To increase overall endurance, flexibility, coordination of movements, exercises for the development of strength and speed are much less important.
- Gradually introduce In training, dosed walking of moderate intensity, running, skiing, cycling, swimming and more. It is most effective if these exercises are cyclically at least 10 minutes with intensity leading to easy fatigue.
- Pay attention to self -control and medical control in the process of classes. Self -control is based on a subjective assessment of well -being, sleep, appetite, pulse, weight, breathing. Be sure to follow this. Those who first decided to study should know that muscle pain, fatigue, lethargy are logical in the first days of classes. Do not stop physical education exercises, you just need to reduce the load.
What is LFK?
- Firstly - This is therapy of regulatory mechanisms, as it mobilizes its own adaptive, protective and compensatory forces of the body to eliminate pathological processes.
- Secondly- It is a powerful non -specific (indirect) means of healing.
- Third- This is a specific treatment if you act with appropriate exercises on those muscle groups that are associated with problem organs and systems.
Among the forms of exercise therapy are most acceptable:Morning hygienic gymnastics, therapeutic gymnastics, dosed pedestrian walks, pedestrian tourism, sports games. Each of the forms has its own characteristics and tasks. But this will tell the instructor-methodist in physiotherapy exercises, who will deal with the group.
Some recommendations to older people
- Before how to start engaging in physical education (if you have not been engaged for a long time) yourself or in the exercise therapy group - be sure to undergo a medical examination and enlist the support of the doctor.
- To learnThe basic rules of "safety precautions" - "three p":
Right Learn to competently perform physical exercises, select their dosage, build wellness and training classes.
First you need to prepare the body with the help of breathing exercises and exercises for small muscle groups and joints. Then give an adequate and optimal physical and emotional load, and at the end of the lesson to remove the body from the working condition. It is important to breathe and move correctly.
Gradually Go from "simple to complex" and from "smaller to more." Starting, without jerking to complicate physical exercises, increase their volume and intensity.
Constantly To develop the physical and functionality of the body, fixing everything that is acquired as a result of training. You can not stop doing what supports health at a good level.
For classes Any time is suitable, but not afternoon. After eating, a person is slightly relaxed, it is difficult to move on a full stomach and, therefore, classes at this time will not benefit you.
Option of independent physical exercises for the elderly
- Put your feet shoulder -width apart And, with your hands on the belt, inhale through the nose, exhale through the mouth (20 seconds);
- walking, First, slow, then gradually accelerating and by the end of the exercise again slowing down, breathing and hands are free (2 minutes);
- put your feet shoulder -width apart rise to tiptoe and raise your hands up through the sides with an inhalation, drop and lower your hands down with exhalation (2-5 times);
- legs on the width of the shoulders and arms on the belt, slowly tilt your head to the shoulders, forward and back, turn to the sides (1 minute);
- Put your legs on the width of the shoulders with an inhalation, to include the body to the right with an exhalation, while the right hand tries to get the right knee, and the left hand of the left axillary hollow, repeat to the left (2-5 times in each direction);
- "scissors" with your hands in front of you, spreading your hands -you, reducing -exhale (2-5 times);
- legs on the width of the shoulders and arms on the belt, make circular movements only with shoulders forward with inhalation and back with exhalation (2-5 times in each direction);
- Similarly to the previous one, only make circular movements with straight hands (2-5 times in each direction);
- legs on the width of the shoulders and arms on the belt; With in a breath - raise one leg bent at the knee; with an exhalation - take it aside; with inhalation - bring with an exhalation, lower with inhalation (2-5 times with each foot);
- Leave your feet shoulder -width apart and arms on the belt with an inhalation, turn the body to the right and left with an exhalation (2-5 times in each direction);
- legs on the width of the shoulders and arms on the belt, Raise the leg bent at the knee and at the same time take your hands in the opposite direction with the breath, return to the starting position with exhalation (2-5 times in each direction);
- Put your feet shoulder -width apart with a breath, tilt the body forward and stretch your hands over your head parallel to the floor with an exhalation (2-5 times in each direction);
- sit on the floor and straighten your legs with an inhalation, lean forward and take your fingers with your fingers with an exhalation (2-5 times in each direction);
- lying on the back with an inhalation, tighten the bent legs to the stomach with an exhalation, spread his knees to the sides with an breath, bring with an exhalation, straighten your legs with inhalation (2-5 times);
- holding the back of the chair put your legs with an inhalation, squat with an exhalation, straighten up with inhalation (2-5 times);
- Walking at a different pace and with different heights of the knees (2 minutes);
- put your feet shoulder -width apart rise to tiptoe and stretch your hands up through the sides with an inhalation, drop and lower your hands down with an exhalation (2-5 times).
If you have just started to engage, then you need to repeat these exercises first the smallest number of times, gradually bringing the number of repetitions to 20. The number of repetitions, and indeed the intensity and duration of the load are determined depending on the age, nature of labor, state and capabilities of the body, the level of physical fitness, individual characteristics of a person.
Widely practiced for older people and physiotherapy exercises (exercise therapy).
Remember! Purposefulness, patience, and the result will come to you. It doesn’t matter how old you are - years of life await you ahead. How to dispose of them depends on you!
