Recipe for fitness in old age

The moment when a person retires, in most cases a complete laziness and a significant limitation of all physical activity appears. The aging process is associated, inter alia, with a gradual reduction in physical activity, a decrease in the level of efficiency, a decrease in muscle strength and endurance, impaired coordination or balance. Failure to address appearing difficulties may result in isolation and dependence on others. How to avoid this situation? What activity is recommended in old age? You will learn from this article!

The aging process is a physiological process, which through involution changes causes the emergence of various diseases. This process is inevitable, but it can certainly be effectively slowed down by regular physical activity.

Physiotherapy and medical training are a chance to maintain or restore fitness.

The World Health Organization (WHO) has identified several factors that have a significant impact on the effectiveness of physiotherapy in the elderly. Those are:

• individual character of classes or in a small group
• regularity of exercises
• diverse and interdisciplinary nature of therapy
• exercise should cause relaxation and joy

Physical activity in old age should also consist of several basic types of exercises:

• aerobic, i.e. endurance
• strength, i.e. resistance
• stretching, or stretching
• exercise intensity should be adjusted individually and measured at 40-60% of the heart rate reserve

Benefits of regular physical exercise for the elderly:

• improvement of respiratory function (improvement of pulmonary ventilation, respiratory muscle flexibility, chest mobility, effective cough)
• strengthening the immune system (moderate intensity of exercise affects the increase in the concentration of antibodies in the blood, increasing the production of cytokines responsible for the regulation of immune and inflammatory reactions)
• reduction of blood pressure, reduction of arterial stiffness, very positive effect on cardiovascular disorders
• in the digestive system, improve intestinal motility
• in the endocrine system, an increase in glucose consumption, and in the case of obesity, weight loss
• improving coordination, speed and cognitive functions of the brain
• improvement of well-being

As you can see, regular physical activity is of great importance in preventing diseases, maintaining psychophysical fitness, as well as in the treatment of existing diseases. Therefore, do not sit at home but instead go to a physiotherapist or trainer with medical education who will pass on your knowledge, motivation and a dose of good energy.