Motor activity and human health in old age

Movement is life! Especially important is the comprehension of this maxim for people of older age groups, because the motor activity allows to preserve human health in the elderly, and also:

• stimulate metabolic processes, the functions of vegetative organs and systems on the basis of motor-visceral reflexes;
• maintain the optimal ratio of excitation and inhibition in the cerebral cortex due to afferent impulses from muscle proprioceptors;
• improve the blood supply to the cerebral cortex, increase myocardial contractility, improve coronary blood flow by opening reserve capillaries;
• increase pulmonary ventilation and the intensity of gas exchange in the lungs;
• stimulate the reduction of smooth muscles of the gastrointestinal tract;
• prevent the accumulation of excess fatty tissue, reduce the level of lipids in the blood and prevent deposition of cholesterol on the walls of blood vessels;
• activate the endocrine system;
• strengthen muscles, ligamentous apparatus, preserve the mobility of joints, reduce the phenomenon of osteoporosis;
• improve the emotional state of the elderly person, giving a feeling of cheerfulness and cheerfulness;
• improve the adaptive capacity of the body.

Thus, motor activity in old age stimulates the process of vitaukt and contributes not only to prolonging life, but also to improving its quality. It is necessary to support and develop the aspirations of the elderly person for physical exercises, but they must take into account the changes taking place in the aging organism, because excessive load can stimulate the development of decompensation of the functions of organs and organ systems.

When doing physical exercises, an elderly person needs to remember the following:

• Before the expansion of the motor activity, it is necessary to consult a physician;
• movements should not be sharp, connected with acceleration, lifting of heavy weights, rapid change in the position of the body;
• avoid exercises accompanied by straining and respiratory arrest (this increases pressure in a small circle of blood circulation, in the vessels of the brain, complicates the flow of blood to the heart, may contribute to the development of emphysema);
• exercise in a slow pace, do not allow multiple repetitions;
• adaptation to the load is much slower than in youth, so increase the load is recommended gradually, 5-10% per week;
• systematic monitoring of well-being is necessary: determination of the pulse during classes (maximum frequency should be 180-200 - age), examination at the doctor at least 2 times a year, maintaining a diary of well-being;
• training should include a thorough warm-up, stretching exercises and cooling after each session;
• it is impossible to carry out exercises "through force", after classes there should be a feeling of pleasant fatigue, satisfaction;
• classes should be systematic.

Recommended types of exercise, such as morning and evening hygienic gymnastics (consisting of 8-10 exercises for all muscle groups). Useful walks, dosed walking, dance classes; in the presence of skills - swimming, badminton, tennis, towns, walking on skis, cycling, rowing at a calm pace (training for 45-60 minutes 2-3 times a week).

[1], [2], [3], [4]