Physical culture plays an important role in the life of every person. The human activity slows down growth in children, the development of mental abilities, internal organs and systems. In adulthood, physical culture helps to realize “ambitious” plans, enhances the intellectual, physical, spiritual potential of a person.

In old age, physical education helps to maintain good health and rationally use the existing reserves of the body. Many researchers are studying the processes of aging, looking for ways to extend human life. All of them, regardless of the difference in views on this problem, certainly converge on one thing: along with the correct way of life, which is the key to long health and ability to work, physical culture is of great importance.

It is no accident that the famous Russian physiologist Ivan Petrovich Pavlov, who lived for 86 years and never ceased active creative activity, has always paid great attention to physical education, alternated mental work with physical.

What types of physical culture and in what volume can people be engaged in elderly people?

In this regard, the elderly can conditionally be divided into three groups.

To the first groupWe can include those who, in his youth, were actively involved in physical culture and sports and now, despite their age, continues to get involved in his favorite sport. In some cases, such elderly athletes can even be allowed to participate in competitions, but only in their age group and according to especially developed rules taking into account their age.

To the second group- There are practically healthy elderly people who have not been fond of physical culture, at least in recent years. They need a qualified council and help, without which their independent classes can do more harm than good.

The third group-They make up persons suffering from the most common diseases in old age: ischemic and hypertension, chronic bronchitis, arthritis, etc. Representatives of this group need strictly dosed exercises under the constant observation of specialist doctors or in medical physical education groups in medical and preventive institutions.

There are few elderly athletes in the country, and millions of elderly people who were not involved in physical culture. We are addressing our tips.

Many types of physical culture are widely available to almost healthy people of the elderly. Consider those that you can do independently.

Morning hygienic gymnastics is available to almost everyone or, as it is called, charging.Charging to a certain extent eliminates the feeling of stiffness, lethargy, experienced after awakening, familiar to many elderly people.

It is important after sleeping not to accelerate the pace of movements performed sharply, not to use strength exercises, to enter the rhythm of the awakening day gradually, along with the performance of everyday household work. (bed cleaning, hygienic shower, etc.) At the same time, “charging”, as such, in old age, limited in time, a set of exercises, we categorically do not recommend us for strength exercises. The transition from sleep to wakefulness should take at least half an hour or an hour to uniformly include all body systems in the life of all systems.

Many elderly people continue to work after retirement.Of no small importance for them is the use of “warm -ups” among the working day.According to the working conditions, being in the same position, making monotonous movements behind the workshop, at the drawing, computer, etc. - All this tires much faster in old age.

Observations and special studies show that several exercises performed for 3-5 minutes, climbing the stairs on foot on foot 3-5 floors, etc., act on the body refreshing, improve well-being, reduce fatigue, and increase labor productivity.

Perhaps the most valuable and affordable type of physical exercises for an elderly person is walking.This natural type of movement, in which the majority of the skeleton muscles are involved, favorably affects the metabolism. Studies have established that walking at a speed of 3 kilometers per hour increases metabolism by about one and a half times.

At the same time, it is not recommended to use walking as an physical exercise in the morning before starting work, since it is difficult to predict energy costs during the subsequent working day, which can lead to fatigue and overload of the cardiovascular system.

It is also quite accessible for almost healthy elderly people in winter - skiing, in summer - bathing and swimming. Volleyball, tennis can be recommended from sports games. You can also call some other types of physical activity that are quite affordable for older people: hunting, fishing, boat skating, bicycle, moderate work in summer cottages, etc. Recommended exercises and classes should, performed at a slow pace, gently, rhythmically, provide deep and complete breathing.

The above types of physical activity can be included in the minimum that is available to every almost healthy elderly person.

Precautions.

It should always be remembered that for the elderly, such provisions are unfavorable in which breathing is difficult and unpleasant sensations of a rush of blood to the face, head, noise in the ears, etc.

It is necessary to avoid sharp changes in the position of the body, quick movements, exercises associated with high muscle tension and straining.

When engaged in physical education, older people should periodically consult a doctor. The consultation can be obtained from a doctor in physiotherapy with his territorial medical institution or general practitioner.

Medical observations of elderly people who have been physical exercises over many years indicate that, despite some age -related changes, their body is in good condition, systematic training helps to maintain health and high performance.

Physical activity in old age is the most affordable and almost free means of struggle for a long and healthy life.