Charging for a 60 year old woman. Gymnastics for the elderly

9. "Boxing match"

I. p. - standing, in the hands - small dumbbells or half a liter plastic bottles with water.

We stand in a boxing stance, the body does not bend either forward or backward, legs shoulder-width apart, right hand pull forward, left bent and behind the right. The exercise is done with different speed. The first round is reconnaissance in combat. On the count from 1 to 8, we throw one or the other hand forward, do 3 repetitions, the second round - a little faster, on the count from 1 to 8, three repetitions. And the final round is the shortest and most effective: very quickly we throw out hands to the count of up to 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.

10. Sipping

I. p.  - sitting on a chair. We take a children's ball in the form of a hedgehog, but you can perform the exercise without it. (The exercise is more difficult to perform with the ball.) Hands with the ball - in the lock, pull them forward, turn the palms outward, stretch until a crunch. Hands, bending at the elbows, on themselves, the hands turn inward, we straighten the arms at the elbows - the hands outward. We perform on the account from 1 to 8. We do 5-6 repetitions. After the end of the exercise, twist the brushes closed in the lock to the left and right.

Breathing exercise.

11. Exercise with an expander

(A rubber expander is sold at any pharmacy.) I. p.  - standing, legs slightly wider than shoulders. We raise our hands up, stretch the expander, wind it up behind the head, release our hands - the expander is in front of the head. We perform on the account from 1 to 8. All the muscles of the upper shoulder girdle participate in this exercise. The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.

12. Pulling the knees to the chest

I. p.  - sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. We bend the right knee, pull it to the chest, hold it with the hand for 2 seconds, lower the leg. We perform the exercise on the account from 1 to 8. The same with the left knee. We do 8-12 repetitions. This exercise removes the stomach.

Breathing exercise.

14. Retraction and rotation of the feet

I. p.  - sitting. We take off our shoes. We stretch our legs and hold the canopy. Hold on to the back of a chair. Pull the toes of the feet towards you, pull them away from you. We do not lower our legs. We make an effort. We do 6-8 repetitions, and then circular rotations with the feet inward, then outward.

Breathing exercise.

15. Lunges with twist

I. p. - standing, leaning on the back of a chair. We take a step forward with the right foot, squat, bend the knee, the left leg is extended back and rests on the floor. Then turn, change legs and arms, all the time we lean on the back of the chair. Second hand on the belt. This helps keep your back straight. The body is perpendicular to the floor, do not slouch, do not bend. One, two - turn, three-four - turn. We repeat 6-8 times.

16. Push-ups from the back of a chair

I. p. - standing, facing the back of the chair. Bend-unbend arms elbow joint under the weight of your own body. The back and legs are on the same straight line. We rest on the floor with toes. When young people push up from the floor, they should lift 80% of their weight. It is difficult for older people. From a chair, they lift 18–20 kg at most.

This exercise must be performed carefully and briefly. Someone in the past could have had a fracture, someone had weak hands.

We count from 1 to 8. We make one call.

17. Self-massage

I.p. - sitting, legs slightly apart, hands on knees. With your fingertips, applying a little effort, massage the back of the head in a circular motion. We rise above - to the parietal region. Then we massage the forehead above the eyebrows - from the center to the temples. We go down a little lower - to the superciliary arches. We stroke the face from the nose to the temples. Gently rub whiskey in circular motions. Massage the nose with two or three fingers. We go from the wings to the bridge of the nose. Then massage the cheeks and chin in circular motions. And now - light pats under the chin. Let's move on to the foot massage. The most important thing is that we ourselves regulate what efforts we will make.

Massage with both hands from bottom to top calf muscles, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then lightly hit the muscles with the edge of the palm. We do everything with a smile.

18. Tilts to the knee

I. p.  - sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, holding the leg with your hands. Slowly bend over and hold this position for a few seconds. We change legs. We repeat the slopes 2 times. Now we have the muscles of the back and pelvis working. You may feel tension in your lower back.

Breathing exercise.

20. Walking on straight legs

I. p.  - standing, legs slightly wider than shoulders. Hands behind the back, bent at the elbows, hands at the waist. We rise on toes and slightly set aside one leg to the side. So the penguins walk on south pole. We perform the exercise on the account from 1 to 8. We do 6-8 repetitions.

21. Relax

In conclusion, take a pose that will allow you to completely relax. I. p. - sitting on a chair. The legs are extended, the arms hang relaxed, we tilt our head forward, we sit like this for 30–40 seconds, listen to music and relax.

Note: Charging takes approximately half an hour. If you are under 65, you can do it longer - up to 40-45 minutes. People over 70 do not recommend doing it for more than half an hour. After 75 years, it is enough to work out for 25 minutes. After charging, it is good to take a contrast shower.

Our reference

Pavel G. Smolyansky- trainer for athletics, worked with the Russian national athletics team and the national team of the Republic of Guatemala. In Russia, his pupils became champions of the Russian Federation 11 times in middle and long distance running, three times they won European Cups among sports clubs. In Guatemala, 23 national records were set.

A ready-made diet for a week, who is over 60 years old. What can and cannot be done?

Age over 60, according to experts, is far from old age. And women agree with this, who, having crossed the 60-year mark, still shine with charm and unfading beauty. However, few at this age can boast of a chiseled silhouette and excellent health.

Those who are over 60 years old are sadly aware that the metabolism has slowed down significantly. Caring for children and grandchildren, physical labor left its imprints. And every year it becomes more and more difficult to brush aside diseases. Still, they take their toll, these years.

And yet, those over 60 are incredibly lucky - they finally have the opportunity to take care of themselves.

Who is over 60 years old - eat right!

common cause excess weight This category of people have endocrine disorders. Therefore, it is so important to be regularly observed by specialists and take appropriate tests. If the level of hormones is normal, it is much easier to cope with the accumulated kilograms. All you need to do is organize a proper nutrition system that takes into account all the nuances of this wonderful age.

A balanced diet, moderate physical activity can transform the body and improve mood. However, not every ready-made diet is a standard of nutrition. Most of them are not suitable for people over 60.

But every woman can develop her own ideal diet if you know the list of product requirements.

Basic nutritional provisions:

Nutrition should be thought out in every detail, because not only slim figure but also health and longevity. You don’t need to look back at the young and severely limit yourself in nutrition - you have already made these mistakes more than once during your youth.

Now you have become wiser and more circumspect.

Ready diet for a week

What might an indicative dietary menu look like for a category of women who are over 60 years old?

• Breakfast. boiled fish with vegetable garnish (total 350 g), green tea.
• Dinner. boiled meat, vegetable salad(total 350 g), vegetarian soup, any fruit.
• Dinner. cottage cheese and carrot casserole (300 g), kefir or yogurt (without sugar).

• Breakfast. boiled meat with buckwheat porridge (300 g), cucumber salad, green tea.
• Dinner. borsch with a spoonful of sour cream, rye bread, baked apples.
• Dinner. a glass of any fermented milk product, cottage cheese with dried fruits, herbal tea.

• Breakfast. 3 egg omelet with green peas, tea.
• Dinner. grilled fish with baked potatoes (350 g), vegetable salad, fruit.
• Dinner. vegetable stew(350 g), herbal tea, fruit.

• Breakfast. boiled meatballs, tomato salad, tea.
• Dinner. vegetarian soup, fruit salad.
• Dinner. cottage cheese casserole with dried fruits (250 g), herbal tea.

• Breakfast. oatmeal, rye bread with cheese, tea with honey.
• Dinner. stewed vegetables with dietary meat (350 g), fruit.
• Dinner. meat soufflé, carrot puree(total 300 g), herbal tea, fruit.

• Breakfast. rice porrige, rye bread with cheese, tea.
• Dinner. vegetable stew(250 g), boiled fish (150 g), fruit.
• Dinner. pancakes from zucchini (250 g), kefir, banana.

• Breakfast: scrambled eggs, tomato salad (300 g), a piece of cheese, tea.
• Lunch: boiled chicken (150 g), vinaigrette (250 g), fruit.
• Dinner: cottage cheese (150 g), fruit salad (250 g), herbal tea with honey.

Recipes for the week can be changed by playing the game "make your own ready-made menu".

You should be guided by the fact that the proportion of vegetables and fruits - up to 1 kg, meat and fish - 150-200 g, eggs can be every other day (as well as cheeses).

Salads must be seasoned with a spoon vegetable oil and lemon juice, and once a week you can treat yourself to red wine and a delicious healthy dessert.

Physical activity is a must!

Eating right, you can significantly improve the body, but you can move the body to lose weight by connecting physical activity.

They should not be exhausting and overly active - at this age, attention should be paid primarily to leisurely long walks, passing 2-3 kilometers a day.

It is quite possible to do yoga or body flex. Every morning you need to start with a charge and a cheerful mood. Any action around the house is reinforced with a fervent song or poetry reading.

Herbs - for beauty and health

Age over 60 is the time when it is necessary to use the healing power of herbs. Of course, modern pharmacology is replete with medicines, however, grasses have almost no side effects are inexpensive and extremely effective.

For serious treatment, one cannot do without a competent consultation of a phytotherapeutist, but you can strengthen the immune system, invigorate, calm the body on your own, brewing fragrant herbal tea every morning.

Chamomile tea enhances bile secretion, promotes healing of ulcers, reduces gas formation, has an antiseptic effect, fights stress, and copes with insomnia.

Rosehip decoction is a tonic and tonic, improves immunity, fights excess weight, speeds up metabolism.

Immortelle is known for its healing effect on the gastrointestinal tract, it is used for cholecystitis, gallstones, and inflammatory diseases in the pelvis.

Milk thistle - useful for blood vessels, normalizes digestion, lowers sugar levels, removes toxins, promotes weight loss.

A beautiful body is healthy body. After the age of 60, it is necessary to enjoy all manifestations of life, even if they are expressed by a couple of extra pounds.

The pleasure of living is the main wise realization that comes at this wonderful time.

10

About fitness with love 15.02.2017

Dear readers, today we will continue our conversation in the heading. Let's talk about recreational gymnastics. Heading Elena Shamova, a fitness and nutrition expert with over 20 years of experience, founder of the Strong&Happy family fitness clubs in Ukraine, will tell us about a set of health-improving gymnastics exercises, how to perform it correctly, and what to look for. We can also watch video material. I give her the floor.

Good afternoon to all readers of Irina's blog. Thank you, friends, for reading and commenting on my articles, asking questions and expressing wishes. I hope that you also put into practice the advice from them. Today I am with you again, Elena Shamova. And we will analyze in the article what health-improving gymnastics is, what it is for, and how it looks.

Of course, there are many types and subspecies of gymnastics: sports, artistic, acrobatic, etc. To the wellness, we include morning exercises (hygienic gymnastics) and a set of restorative exercises. They can also be called gymnastics for the elderly or people with poor health. To complete the healing effect, I would supplement them with physical education minutes (at the workplace or in between classes, sitting for a long period of time). We will write a separate article on this topic.

It is important to understand that with a sedentary lifestyle, it will not be enough to perform a set of exercises only in the morning or in the evening. I recommend getting up from your chair during the day and doing simple exercises every 45-60 minutes. This tip also works for those who work on their feet all day. Do a workout!

Morning hygienic gymnastics

Treat it like brushing your teeth in the morning after waking up, as the entire set of exercises will not take you longer than 10-15 minutes. Morning exercises are necessary and suitable for everyone, including the elderly. The main thing is that its implementation has become a habit with you. Only in this case you will benefit from charging. Let's talk about this in more detail.

Why do you need morning health exercises

Certainly, morning work-out It is designed to bring the body into working condition, increase the level of vigor, improve mood, disperse the remnants of drowsiness and eliminate lethargy.

Morning hygienic gymnastics is designed to enhance blood and lymph flow, activate metabolism, and eliminate congestion after a night's sleep.

Morning exercise has a positive effect on the cardiovascular and nervous systems, appetite, sleep, muscles and posture, personal efficiency increases during the day.

What should be the morning exercises

Morning health-improving exercises should include smooth movements to increase blood circulation, stretching, flexibility, breathing exercises etc. Do it so that it does not tire you, but rather energizes you. This is not a workout to develop strength, endurance, muscle growth or fat loss. After all, the body has not yet fully woken up and cannot effectively perform a full-fledged training complex.

A set of exercises for morning exercises at a calm pace

Take this complex as a basis. It contains exercises to warm up all muscle groups and joints. You can add your own exercises to it.

• Walking in place (30-60 seconds)
• I.p. (starting position) - feet shoulder width apart. Rise on your toes and raise your arms through the sides up. As you exhale, return to I.P. (2-5 times)
• I.p. - Feet shoulder-width apart, hands on the belt. Make turns and tilts your head (5-8 times)
• I.p. - Feet shoulder width apart, arms along the body. We raise both hands forward with palms to each other, then - up, to the sides and lower them to the ip. (5-6 times each hand)
• I.p. - Feet shoulder-width apart, hands to shoulders. We turn upper part torso to the right, we return to the sp, and to the left, to the sp. (5-8 times)
• I.p. - Feet shoulder width apart. Lean forward, backward, right and left (5-8 times)
• I.p. - feet are together, arms are bent at the elbows, palms down. Alternately raise the leg bent at the knee, stretch the knee to the palm (5-8 times with each leg)
• I.p. - Standing on your knees, resting your hands on the floor. Round and arch your back (5-8 times)
• I.p. - sitting on the floor, legs straight. We lean forward and stretch our right hand to the toes, left hand straighten back. Alternate (5-8 times with each hand)
• I.p. - sitting on the floor, straight legs wide apart, arms bent at the elbows and folded like a first-grader at a desk. Reach elbows forward and toward the floor (20-30 seconds)
• I.p. - Feet shoulder width apart, arms straight forward. We make hands "scissors" vertically, then horizontally (8-10 repetitions)
• 10-15 squats
• 10-15 pushups
• Walking in place (1 minute)

Gymnastics for the elderly and people with poor health. Video

Alternatively, you can use this short video that my assistant Inna and I shot for you. It contains a small amount simple exercises, which can be performed in the morning after sleep for people with poor health and the elderly.

There are also sets of exercises to perform them without getting out of bed, as well as sitting.

I advise you to turn on your side after waking up, then lower your legs to the floor, sit on the bed and just sit for about 10-20 seconds. After that, slowly get up, go to the toilet and drink a glass of water at room temperature. The water slowly awakens internal organs and gently kickstarts metabolism.

The next step is to perform morning wellness exercises.

Ideal - to complete the morning exercise with a cool or contrast shower. Wiping with a towel moistened with cold water will also do.

Wellness gymnastics

Depending on the “in which direction” a person wants to improve his health, the set of exercises necessary for this must be selected individually. First of all, you need to consult with your doctor about the loads. And taking into account the prohibited and permitted movements, compose a training complex.

What is the effect of general health gymnastics

Regular performance of such gymnastics will allow you to feel great and get sick less, strengthen muscles, tone the skin, improve the condition of blood vessels and some “problem” places, develop flexibility and joint mobility, improve mood, normalize blood pressure, have a beneficial effect on metabolism, the nervous system, internal organs and much, much more everyone knows.

The following set of exercises is designed in such a way that everyone can participate, if possible. muscle groups. It is also suitable for older people.

A set of exercises for recreational gymnastics

• I.p. - legs together, arms along the body. Sit down, touch the floor with your hands, then rise on your toes, raise your hands up and stretch (5-6 times)
• I.p. - Feet shoulder width apart, arms along the body. commit rotational movements shoulders back and forth (10-20 times)
• I.p. - too. Without raising your arms, turn your upper body to the right, then to the left. The pelvis remains motionless (10-12 times)
• I.p. - Feet shoulder-width apart, hands on the belt. Rotate your head to the right and left. Important: do not tilt your head back! (4-5 times each side)
• Step in place, clench your fingers into a fist, slowly raising your arms above your head through the sides, and lower them to the ip. (30 seconds)
• The same, only we rotate the hands in the wrist joint (30 seconds in each direction)
• The same, but now we rotate the forearms in the elbow joint (30 seconds in each direction)
• While continuing to walk, rotate with straight arms in the shoulder joints (30 seconds in each direction)
• I.p. - Feet shoulder width apart, hands in front of you. We imitate scissors with our hands, gradually raising our hands up and lowering them down (30 seconds)
• Push-ups (15-20 times)
• I.p. - legs wider than shoulders, arms along the body. Tilt to the right, the right hand slides down the right leg as low as possible, but gradually, the left slides up to the armpit (15-20 times in each direction)
• I.p. - Feet shoulder-width apart, hands on the belt. Tilt to the right, straighten your left arm above your head, return to SP. Repeat the same on the other side (15-20 times each side)
• I.p. - Feet shoulder-width apart, arms bent at the elbows in front of the chest. Leaving the pelvis in place, turn the upper body to the right, straighten the right arm and take it back behind the back. Keep your hand parallel to the floor. Return to ip, repeat the same on the other side (15-20 times in each direction)
• I.p. - Feet shoulder-width apart, hands on the belt. Taz is in place. Rotate the body in a circle to the right, then to the left. Strongly do not bend back (8-10 times in each direction)
• Mahi with each leg: right, left, forward and backward (15-20 times with each leg in each direction)
• Overlapping the leg back, bending at the knee, hitting ourselves with the heel on the buttock (20 times with each leg)
• Squats (15-20 times)
• Lunges forward alternately with the right and left foot (15-20 times on each leg)
• I.p. - Sit on the edge of a chair or sofa. Bending your knees, as you exhale, pull them towards you, then straighten them forward and repeat (15-20 times)
• I.p. - lying on your back, hands behind your head, legs bent at the knees, the lower back is rounded and pressed to the floor. At the same time, tear your shoulder blades off the floor and pull your knees towards you, stretch your chin to your knees. Return to I.P. (15-20 times)
• Horizontal "scissors" legs in the supine position (30 seconds)
• I.p. - lying on your back, legs straight up perpendicular to the floor, arms along the body. As much as possible without sudden movements, spread your straight legs to the sides and spring 3-4 times, return to the SP. (10-12 times)
• I.p. - lying on your back, arms along the body. "Bicycle" (30-40 seconds)
• I.p. - lying on your back, arms along the body, legs bent at the knees. We raise the pelvis up, spring it 3-4 times and return to the SP. (10-12 times)
• I.p. - lying on your back, palms behind your head, legs bent at the knees and lying on your side. We tear off the shoulder blades from the floor, stretch our chin up (15-20 times on each side)
• I.p. - Standing on your knees, resting your hands on the floor. Raise your right hand straight forward, straight back left leg(20 times each side)
• "Plank" from the elbows or straight arms. Feet rest on the floor with socks, hands on the floor with palms or elbows. Body and legs form one line (30-60 seconds)
• I.p. - Kneeling, feet together, hands forward. We sit down to the left of the feet, take both hands to the right, return to the SP, repeat the same on the other side (8-10 times on each side)
• I.p. - stand at a distance of 15-20 cm from the wall, feet shoulder-width apart, hands behind your head. Lean forward without moving away from the wall (20 times)
• I.p. - down with your back, rest your hands on top of the sofa or bench, legs bent at the hip and knee joints. Do reverse push-ups, bending and straightening your arms at the elbows (15-20 times)
• Complete the set with stretching exercises.

A similar set of general strengthening exercises should be done every other day, at least 3 times a week for at least 20-30 minutes. It is then that its use will have a healing effect.

1 week: 5-6 repetitions in 1 set
Week 2: 8-10 reps in 1 set
Week 3: 12-14 reps in 1 set
Week 4: 18-20 reps in 1 set
Week 5: 8-10 reps in 2 sets
Week 6: 14-16 reps in 2 sets
Week 7: 18-20 reps in 2 sets

During this time, you will get involved, get used to the load, and the whole set of exercises can be performed in 3 sets. Choose your rhythm and try to increase it further.

Especially for you!

If you suffer from any disease, before doing the exercises, consult with your doctor or trainer (with me, for example) This can be done via Skype elle_parus or by e-mail [email protected]

Order a personalized exercise program tailored to your needs and current health condition. I wish you a cheerful morning for every day and no worries!

Sincerely yours, Elena Shamova.

I thank Lena for the information. And I want to suggest that you also include such an exercise from Oleg Gazmanov in the complex of recreational gymnastics. Not so long ago, she began to systematically perform it herself. With interest I watch the lessons of Oleg Gazmanov for health. You probably know that he is a master of sports, he had many injuries. Including spinal injuries. What helped him get into a working rhythm, successfully cope with everything, be in excellent physical shape? Here is one such exercise.

see also

10 comments

For many, old age is associated with retirement, leaving work, being removed from a turbulent social life. Many women, preparing for old age, deny themselves their former joys, stop visiting cosmetologists, hairdressers, quit training in fitness centers, etc. As a result of such a deviation from their usual lifestyle, women after 60 instantly begin to develop various diseases, chronic, mood worsens, there is a feeling of weakness and fatigue.

However, there is salvation from such a deterioration in health for those over 60 years old. And this salvation does not require monetary investments, a lot of time and effort. All doctors will first of all say that in order to prevent the development of diseases, despite age, you need to move more. In the prescription, along with medicines, such "sick" will definitely include gymnastics.

The role of gymnastics

About what's charging in the schedule Everyday life should be in every person, most of the inhabitants of the civilized world have heard more than once. But not everyone took this rule into account, often there is simply not enough time for it because of the constant rush to work, to school for a child, for an anniversary with friends. And if throughout life there was no time to perform elementary exercises, then there are sixty for sure.

It is a mistake to believe that exercise for the elderly, which is introduced abruptly, in adulthood, is dangerous. If the body has not trained before, then for people over 60 early stages just a more gentle program is selected.

Morning exercises for the elderly are recommended for a reason, because it has a lot positive qualities. Primarily, daily exercise after 60 years, this is the right habit that allows you to start the work of your body in the morning. Morning exercise for the elderly lasting only 15-20 minutes allows you to get more benefits than daily intake medical preparations from pressure, heart, headache.

Morning exercises are especially necessary for women, who, according to statistics, lead a less mobile lifestyle than men.

Daily gymnastics has the following effects on the body:

• Starts the metabolism
• Stimulates blood circulation, blood flow even to the most "remote" organs,
• All organs and tissues, and especially the brain, are saturated with oxygen faster,
• Prevention of weight gain, obesity,
• Prevents the appearance various diseases heart, reduces the risk of heart attack, stroke,
• Normalizes blood pressure
• The condition of the vessels improves, their elasticity increases (due to the rapid removal of harmful cholesterol molecules),
• Muscle tone increases, joints are developed,
• The respiratory capacity of the lungs increases, etc.

Daily exercise for women over 60 can also improve complexion. Moreover, it has been proven that during physical activity, the so-called "hormones of happiness" are produced more intensively. As a result, the 60-year-old beauty will have much better mood, higher resistance to stress. Also, positive emotions slow down the appearance of wrinkles on the face.

A set of exercises

Morning exercises for those over 60 should include exercises that can involve different muscle groups and body systems. it is imperative to include elements for the development of a sense of space, endurance training, limb mobility, and strengthening of the spine.

You can start with the simplest, but very important - breathing. It is this exercise that will help to quickly start the adult body to work. It is performed as follows - in a standing position, you need to raise your hands up and inhale, then lower them and take a deep breath. Repeat better 15 times.

You can stretch the knee joints by crouching a little, then performing the reduction and breeding of the knees. At the end, it is better to “spring” a little on your feet. True, after completing this element, it is better to take a break for a couple of minutes on a high chair.

The vestibular apparatus and posture will be corrected if you press exactly against the wall and stand like that for several minutes. At this time, the shoulder blades, buttocks and heels should clearly touch the wall.

Be sure to exercise after 60 years should include walking. In small rooms, it is enough to arrange walking on the spot.

If there is an opportunity and strength, then for a 60-year-old pensioner, swimming in the pool and skiing will benefit. Also, be sure to walk every day.

If you take your health seriously and listen to the recommendations, then at the age of 65 the anniversary will be celebrated not by a sickly old woman, but by an active and healthy woman in years. This is much more pleasant than instead of joy at a holiday, thinking if it's time to take a pill for pressure, or from the heart.

Precautionary measures

Despite the obvious benefits of physical activity, there are a number of restrictions that must be observed. First of all, while playing sports, you need to observe a reasonable measure. After all, exercise for the elderly is a way to maintain health, and not to show an Olympic result. You should also not arrange races with friends or with yourself - do exercises for speed, increase the number of repetitions every day, etc. It is better to refrain from power loads. In particular, it is impossible to use dumbbells without preliminary preparation of the body. Just as a sudden love for a skipping rope will not benefit. It is important to understand that health promotion does not depend on the intensity of exercise in old age. For good health enough and sparing, but regular exercise. And if you add to them healthy lifestyle life, proper nutrition, if necessary, timely examinations by a doctor, then the state of health will be better than that of most 40-year-old ladies.

Previously, it was believed that physical education and elderly age incompatible. However, times are changing, and now no one will be surprised by a woman aged 55 and older, leading an active lifestyle and playing sports. Of course, physical therapy at this stage has its own characteristics that must be taken into account. We can offer several training options, and the video will clearly demonstrate how to properly perform gymnastics for older women.

The benefits of gymnastics for women after sixty years

With age, metabolism slows down, the body spends much less energy, and without sufficient exercise, nutrients begin to be deposited in the form of adipose tissue. The load on the joints increases, while the cartilage layer in them becomes thinner over time, and pain appears. In addition, cardiovascular and nervous system who can no longer react with due speed to changes external conditions. Hence the pressure drops, imbalance and gait.

That is why exercise therapy after 60 years is especially necessary: ​​gymnastics for women after sixty helps to maintain health for as long as possible. Regular classes allow you to achieve impressive results:

• Improve metabolism;
• Maintain a sense of balance and good coordination of movements;
• Do cardiovascular system more resistant to adverse external factors;
• To avoid ;
• Lose excess weight or prevent its occurrence;
• Normalize the motility of the gastrointestinal tract,;
• Maintain muscle mobility and slow down the processes of muscle atrophy and cartilage wear;
• Activate mental performance;
• Increase mood and vitality.

In many cases, exercise therapy helps retired and retired women avoid depression and regain their interest in life.

It is interesting!

According to Rosstat, approximately 40% of people over the age of 55 are involved in some kind of sport. In Russia, even the annual Spartakiad of pensioners is held.

In what situations is charging contraindicated?

It has a few more contraindications, because due to age, the compensatory abilities of the body weaken, and in some cases it cannot cope with the stress. Training should be stopped if:

• Any diseases of an infectious and non-infectious nature in the acute stage;
• Severe intellectual disability and mental disorders with psycho-emotional arousal;
• Severe disorders of the structure and function of the musculoskeletal system, accompanied by severe pain and significantly limiting the ability to move;
• Malignant neoplasms;
• Detection of aneurysms in the heart and large vessels.

For people over 70 years old, a set of exercises is selected strictly individually and only after a medical examination. The first classes should be carried out under the supervision of an exercise therapy instructor.

Race walking

As strange as it sounds, you also need to be able to walk. Of course, any movement for an elderly person will benefit, but there are ways to make it as efficient as possible:

1. Don't slouch.
2. Move with slightly bent arms in time with the steps.
3. Breathe in through your nose only. If it doesn't work, then you set the pace too fast.
4. Do not speak.
5. Walk only on an empty stomach and in the morning.
6. Stick to the set pace. At first, it should be 60 steps per minute, you can increase it weekly.
7. Think in advance how to choose a route and not go further than it allows the physical state. The initial walking time should be 20 minutes.

A good option is because it allows you to strengthen the shoulder girdle. However, it also requires competent execution:

• Sticks should be kept close to the body, not spread apart;
• They should not be dragged along the ground, but repelled from it;
• Support goes simultaneously to right leg and left hand, and vice versa;
• You need to step on half-bent legs, stepping from heel to toe;
• The body should be slightly tilted forward.

A set of exercises for the elderly

Before starting training, you need to understand that exercise therapy is not acrobatics for older women and not professional sports: you do not need to perform complex elements and chase records. All exercises are performed at a comfortable pace, smoothly, without sharp, jerky movements. The duration of one lesson should not exceed 20 minutes.

Below we present the most versatile exercises selected for the elderly. The entire complex is recommended to be performed in the daytime. Some of its elements can be used as morning exercises for older women.

1. In a supine position, lift your forearms up, clench your fingers into fists. Perform rotations in the wrist joints.
2. Sit down. Perform slow rotations and tilts of the head, thus stretching the muscles of the neck.
3. Stand up and spread your arms to the sides, bent at the elbows. Rotate your forearms alternately in/out.
4. Spread your legs shoulder-width apart. Extend one arm to the ceiling, bend the other and bring it behind your back, stretch a little, then change hands.
5. Maintain your current position. As you inhale, move your arms to your sides and lean forward, bending your spine a little if possible.
6. Leaning on the back of a chair or tabletop, do squats. If this is difficult for you, then a semi-squat will be enough.
7. Sit on the floor and spread your legs apart as far as possible. Stretch your arms above your head and, as you inhale, bend alternately to the right, then to the left leg. Then connect them together and just lean forward.
8. Pull your legs closer to your buttocks. Tilt them alternately in one direction or the other, while stretching your neck in the opposite direction.
9. Next, for a couple of minutes, walk in a line in which the heel of one foot is attached to the toe of the other.
10. At the end, walk in place for 2-3 minutes, actively performing friendly movements with your hands.

Useful video - Gymnastics complex for women after 50

Exercises for obese older women

In old age, women have health problems, the body ceases to cope with the previous loads. When additionally, against the backdrop of slowdown metabolic processes, weight starts to increase, it becomes very difficult to maintain physical activity. If a woman gives up in such a situation, then a vicious circle is formed: sedentary image life leads to weight gain, additional body weight provokes the development of even more serious diseases and it becomes more and more difficult to move.

The solution to this problem are those that take into account the presence of chronic diseases and the need to get rid of excess weight.

1. Walk for two minutes, at first at a slow pace, then gradually accelerate, by the end of the second minute we slow down again.
2. Place your hands on, while inhaling, spread your shoulders to the sides, connecting the shoulder blades, while exhaling, point them forward.
3. Leaving your hands in the same position, perform full rotations of the shoulder joints, first forward, then back.
4. We place the feet wider. As you exhale, lean forward, trying to touch the floor with your fingertips. Straightening up, at the same time we take a breath and spread straight arms to the sides.
5. Find suitable support, such as the backs of chairs. Holding on to them with your hands, swing your lower limbs back and forth.
6. With support on one chair, swing with straightened legs to the sides.
7. Still leaning on a chair, we make half squats.
8. Sit down, put your hands on your waist. Inhaling, we bring the elbows as far as possible behind the back, inhaling, we try to bring them in front.
9. We get up, hands remain in the same position. We walk, raising our knees high, for a minute.
10. We walk again as usual, gradually increasing the pace, but now we switch to a slow run for 1 minute, then we slow down to a complete stop.

Gymnastics for obese women of senile age

If you are overweight, it becomes more difficult to exercise every year, but this is not a reason to completely abandon the load, just physical exercise in old age are somewhat modified.

1. Lying on a horizontal surface, alternately bend and unbend either the right or the left leg.
2. Still lying down, raise your hands up, wind up behind your head, then return back.
3. Begin to perform the classic exercise "bike", simulating pressing the pedals with your feet.
4. Get up and move on to a calm two-minute walk with a gradual acceleration and subsequent deceleration.
5. We stop. Raise your arms to the sides as you inhale, then up, lower as you exhale.
6. Lean against the back of a chair. Take the limbs of the same name to the side as you inhale, return back as you exhale. Repeat with the other leg and arm.
7. Stand straight, bend your arms at a right angle, clench your palms into fists. Imitate the movements of a boxer, throwing forward alternately the right, then the left hand.
8. Sit down on a chair five times and get up from it.
9. Finally sit down on a chair. Now, inhaling, we spread our arms and take our left leg to the side. Exhaling, return to the starting position. Then do the exercise with the right leg.
10. We walk in place for 2-3 minutes at an average pace.

Video - Morning exercises for women after 60 years

Therapeutic swimming differs significantly from sports swimming. The recommended style of swimming in the pool for older people is the breaststroke, as it is optimal in the ratio of muscle tension / relaxation. Intensity and Duration water procedures doctor recommends.

• Gymnastic complex for the spine

Elderly people often suffer from back pain, so special classes in this direction are essential. includes 1 part - stretching and 2 part - muscle strengthening. It is their combination and complementarity that is important.

Older people are also allowed to ride a bicycle specially adapted for the elderly. It is only important that all loads are selected adequately to the state of human health.

Note!

Many older women are trying to replace exercise therapy with work in the garden. Taking into account the fact that agricultural work includes carrying heavy loads, a forced position in an incline, intense loads, such activity is not an adequate substitute for exercise therapy and does not benefit the body.

Lessons physical therapy are important at any life span and bring undeniable benefits to the elderly, subject to all medical recommendations. Certain exercises can be performed even in old age in order to maintain not only physical health but also a clear mind. The list of allowed loads for people of the older age category is quite wide, and everyone can choose the best option for themselves.

Video - Exercise for women 55+