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Easy exercise that can be performed On Elderly


Many people are already over 65 years spend an average of 10 hours or more time just sitting or lying down, and this formed the sedentari lifestyle. A lifestyle like this vulnerable raises a variety of degenerative diseases. Therefore, doing sports is not only useful for younger children who can be said to still have strong muscles. Exerciseshould be done by all levels of age, because by doing sports increases immune system, metabolic processes that occur in the body is getting better, and prevent the occurrence of many diseases such as diabetes is not contagious mellitus, coronary heart disease, stroke, hypertension, obesityand other chronic diseases. Even exercise done on old age, helping to maintain fitness, making the muscles, joints, and tendonsare strong and decrease the risk of injury.

Any sport that can be performed by the elderly?

  • Sports aerobics

Aerobics can help the elderly to burn excess fat, lower blood pressure and bad cholesterol, and maintain joint health and flexibility, maintaining heart health, and can increase the level of energy of the body as a whole. Build body strength indeed takes time and depends on the activity level and health status that you have.

Try to start with doing simple movements such as squats or crunches. The process of the formation of muscles require time, but do exercise is very beneficial for the elderly. You can start it by way of doing low-impact movements, such as the squat (using a Chair that is in the House), Tai Chi, swimming, walkingcycling. If you do it with the routine at least within 6 weeks, you will feel its effects for health, such as more feel fit and strong.

If you are 65 years old or even more, the Center for Disease Control and Prevention(CDC) recommends to do aerobic exercise a minimum of 150 minutes per week with the level of intensity of movement. While the 75 minutes per week for a high berintesitas.

  • Training the force

Even if you do sports to train some muscles alone, it is still providing a big impact for the elderly. So at least Your able and strong to lift groceries when shopping, up the stairs, and get out of bed or a Chair. The CDC recommends to train muscle strength at least 2 times a week.

You can do this by practicing lifting something light, like a load of 500 grams or 1 kg and is done on a routine basis, 10 to 15 times each training. This helps You to strengthen the muscles of the arm and chest muscles. In addition, the movement of push-ups, squats, or crunches are very simple to do can strengthen leg muscles, back muscles, abdominal muscles, shoulder muscles, arm muscles, and chest muscles.

For your convenience, the following modification movement of push-ups you can do:

  • Stand facing the wall and give a distance of about 30 cm from the position You were standing.
  • Skew your body toward the wall and place both hands You the equivalent of a shoulder on the wall.
  • Slowly, bend your elbows and do like the push-up movement.
  • Do this 10 times.

  • Train your balance

From CDC data, note that each year there were 2.5 million elderly who was broughtto the emergency installation due to injuries due to falls. A group of elderly vulnerable dislocations due to the ability of the balance decreases with increasing age. However, if the balance is trained it can be prevented. Yoga is one of the sports that cantrain your balance on the elderly. Then a simple movement of what can be done to train balance in bankruptcy?

Try some of this movement to train Your balance:

  • Stand backs onto the Chair. Try Chair used to restrain yourself.
  • One hand held pinggung, while put hands them in a chair which is behind you.
  • Then bend your right leg and hold for 10 seconds.
  • Doing this alternately with the left foot and is repeated as many as 9 times, if tired,you can pause and then resume it again.

  • Exercising flexibility

Do you feel stiff and then it inhibits the activity of you everyday? Or do you ever feel tense muscles in the body? If Yes, then this shows that you need to stretch. Stretching is the thing you have to do every day to prevent muscle cramps or stiffness in the muscles. Before doing the stretching, start with a warm-up with a pleasant walk for 3 to 5 minutes. Here is the movement stretch the neck muscles can be done evenwhen you sit down:


  • Slowly rotate your head to the right and hold for 10 to 30 seconds.
  • Do it but change the direction became to the left.
  • Repeat at least 3 times the movement.
If you're not doing sport and want to start doing it again then it did with slowly andgradually. You can gradually build muscle endurance, muscle strength, balance, andflexibility of the body. The most simple and easy to do to begin to exercise again isby way of a pleasant walk of about 5 to 10 minutes several times in a week when you walk at least 30 minutes and is done with routine, then your body getting ready to do a sport that is more difficult or longer, because of power and his habits already formed.

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