The Elderly are Healthy, Fitness and Exercises

The Elderly are Healthy, Fitness and Exercises

Regular exercise can help the elderly to maintain health and enhance muscles, and some exercise can also help the elderly to control urinary incontinence. But it may be difficult to know where to start.

The weather is getting colder, and October is the monthly healthy month, so it is the best time to start the fitness plan. Before starting the exercise plan, the elderly should remember something.

To understand the content that needs to be understood before the fitness plan, the simple practice of helping to manage the incontinence, and the comfortable incontinence supplies, making physical health is the easier to achieve.

What should I know before starting the fitness plan?

 The first step is to discuss and exercise with doctors or medical care providers. The Senior Life Nursing Association (ALCA) shared three important questions and asked the doctor before starting. Evaluating the current health and medical conditions and any exercise that the elderly may want to do to reduce the risk of injury.

 Next, consider the goal. These may be just to become more active in daily life, improve activity ability, increase muscle strength or others.

Finally, consider how much exercise per week is feasible and recommended. This depends on the current health level and may be included in preliminary discussions with doctors or medical care providers. The Center for Disease Control and Prevention (CDC) provides good tips and suggestions for the sports activities of elderly athletes. For adults 65 and over, CDC recommends that 150 minutes of medium -intensity aerobic exercise per week, and muscle enhancement activities for two days or longer per week.

Wall Push-Ups

Straighten your arms in the front, move your legs together, separate your palms with the same width as your shoulders, lean against the wall. Keep your back straight, bend your elbows and tilt towards the wall. Go back to the place to complete a repetition once. Mix it by narrowing the distance between the palms or separate the feet.

Work with Resistance Bands

For those who want or need to sit in, an effective practice is to wrap a resistance belt on your upper back, and each fist has a end. Sit straight or stand upright, then push your arm directly to your body and keep the shoulders the same as high. Go back to the place to complete a repetition once.

Bicep Curls with Weights

Whether sitting or standing, good posture and form are important for the maximum benefits from it. Use 5 or 10 pounds of heavy objects, sit down or stand, the back is straight, and the heavy object is placed on the side of the body. This helps to ensure that it only focuses on binary muscles instead of rolling shoulders. The elbow is in a fixed position, slowly lift heavy objects on the shoulders, and then return to both sides.

Walking, Hiking, Light Jogging or Cycling

In addition to weighing training to enhance strength, aerobic exercise also helps to maintain heart health, increase endurance and activity ability. Aiming at one time for 10 minutes, and then gradually increase time and intensity. If you ride a bicycle outside, please wear a helmet and enjoy the scenery while riding for 30 to 60 minutes.

Are you ready for fitness?

We hope that this article will provide information needed for many years of health on National Fitness Day