Get all the answers to your questions: from which exercises are most beneficial for elderly people, to the exercises that should be avoided due to certain conditions.
Which physical activities should an elderly person do to slow down aging?
Moderate aerobic exercise is recommended for 30 to 60 minutes at least five days a week, or else vigorous exercise three times a week. Moderate or vigorous means an intensity level equal to 5-6 or 7-8, using a reference scale of 0 to 10. Strength exercises should be performed twice a week at moderate or vigorous intensity, depending on your fitness level. Activities to improve flexibility and balance should be done at least twice a week.
Which exercises help improve balance in elderly people?
Exercises with gradually increasing difficulty, such as: maintaining positions on the ground with both feet, then gradually reducing the support base, as well as balancing exercises on one leg, and exercises performed with the eyes closed. In addition to static balance exercises, it is also possible to gradually and safely include dynamic balance exercises that shift the center of gravity and require you to continuously adjust your posture by adapting to the changes in position.
What are the effects of physical activity on health?
Physical activity helps prevent the onset of cardiovascular diseases common in the elderly, such as stroke, hypertension, and heart attack. It also allows you to control your cholesterol levels, particularly by reducing LDL cholesterol, which is a risk factor for obesity. It can also help prevent diabetes, or at least slow down the relative complications. Physical activity also helps combat diseases associated with aging, delays osteoporosis and the onset of disabilities and depression, and preserves mental health and physical wellbeing.
Why is exercising good for preventing osteoporosis?
Like the muscles, the bones gradually lose their strength if they are not properly stimulated. By stimulating the osteoblasts to synthesize new bone tissue, regular physical activity slows the onset of osteoporosis due to the stress that the muscle exerts upon the bone when it contracts. Strength and balance exercises are critical for preventing and slowing down the progression of the disease, because they allow you to strengthen your muscles, and help to prevent falls by improving balance.
When is physical activity not recommended?
Exercise is not recommended when there has already been a reduction in bone mass due to osteoporosis, and especially if there are already fractures. In these cases, it’s best to avoid overloading the bones with exercise.
Why are women more prone to osteoporosis?
Women are four times more likely to be affected than men, especially after menopause, since the female hormones that regulate the bones' calcium intake are decreased. In men, in the other hand, osteoporosis is more frequently linked to endocrine, gastrointestinal, hematological, or rheumatic diseases.
Does osteoporosis affect only elderly people?
While osteoporosis rarely affects young people, it may nevertheless occur in certain cases. This is known as idiopathic osteoporosis, and its determinants are not yet well understood. The fact is that younger people generally don’t have low hormone and vitamin levels, so the disease is not very easy to diagnose. In some cases it may be associated with other disorders, such as hormonal imbalances or kidney failure.