* Endurance exercise
This type of activities, increase your breathing and heart rate. These activities help you to stay healthy, improve your stamina, and help you do the tasks you need to do every day. Exercise improves the health of your heart, lungs, and circulatory system. They can also prevent or prevent many common diseases in older adults such as diabetes, breast cancer and breast cancer, heart disease, and more. Physical activities that build endurance. Include
•Fast walking or running
•Dancing
•Swimming
•Cycling
•Climbing stairs or hills
•Playing tennis or basketball
=Safety Tips
• Do a few small tasks, such as easy walking, before and after your endurance activities to keep you warm and cool.
• Listen to your body: endurance activities should not cause dizziness, chest pain or depression, or a feeling like heartburn.
• Make sure you drink fluids when doing any activity that makes you sweat. If your doctor tells you to lower your fluid, be sure to check before increasing your fluid intake while exercising.
• If you are going to run outside, be aware of your surroundings.
• Wear layers to add or remove clothing as needed in hot and cold weather.
• To prevent injury, use a safety device, such as a helmet, when riding a bicycle.
* Capacity/strength building exercise
From the age of 30, people can lose up to 8 percent of their muscle strength every decade. When people reach 80, they have the potential to lose 40 percent of their muscle strength. Some exercises help you build muscle. We’re not talking about weight training in the gym here (although obviously that does the job). Many activities that include Pilates, physiotherapy and other low-intensity activities help you build muscle.
Below are a few examples of strength training:
• Lifting weights
• Carrying a grocer
• Catching a tennis ball
• Upper arm curl
• Arm curls
• Push-ups
• Lifting your body weight
• Using a resistance band
= Safety Tips
• Do not hold your breath during exercise and breathe regularly
• Take a deep breath as you lift or push, and breathe as you relax
• Talk to your doctor if you are unsure about doing a particular job
* Balance Exercises
Exercise helps prevent falls, a common condition in older adults that can have serious side effects. Lower body strength exercises will improve your balance. Balance Exercise includes:
• Tai Chi, a “moving meditation” that involves moving the body slowly, gently, and precisely, while breathing deeply.
• Standing on one foot
• Walking in heel to toe
• Balance flow
• Standing in a sitting position
= Safety Tips
• Have a sturdy seat or a person close to you that you can hold on to if you feel uncomfortable.
• Talk to your doctor if you are unsure about some exercise.
* flexibility Exercise
Stretching can improve your flexibility. Walking freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you pull your car off the road. Flexible exercises include:
• Backstretch exercise
• The inner thigh is stretched
• Stretching of the ankle
• The back of the leg is stretched
= Safety Tips
• Stretch when your muscles warm up
• Stretch after exercise or strength
• Do not counsel until it hurts
• Always remember to breathe normally while holding light
• Talk to your doctor if you are unsure about some exercise
* Aerobics
Aerobic exercise is a type that makes you breathe harder and builds your stamina. This is the kind of exercise we all usually think of when we hear the word exercise, and often the thought of exhaustion and sweating causes people to start exercising. It is very beneficial and even with a moderate intensity will improve your health. You can get the benefits of aerobic exercise for brisk walking or a steady cycle.
You must be logged in to post a comment.