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Here are exercises for the elderly for an optimal quality of life!

Here are exercises for the elderly for an optimal quality of life!


Maintaining fitness has countless benefits for the elderly. However, the data indicate that many are afraid to exercise for the elderly. The following article will definitely remove fear from your heart.

Here are exercises for the elderly for an optimal quality of life!
Here are exercises for the elderly for an optimal quality of life!


There are many factors that distinguish the stage of aging such as: genetic variables, chronic diseases, type of diet, lifestyle, mental state and others. Aging over the years leads to a gradual decline in the basic capabilities of the body. As the muscle mass and the primary force that can be produced in the muscle, it constantly decreases as a person ages.

Between the ages of 20-70 years, there is a gradual decrease of about 30% in muscle strength in both men and women. The significant decrease in muscle mass occurs between the ages of 45 and 50, where it is observed in women, and the sharp decline that occurs in the postmenopausal period can be observed.


The main factor that impedes the elderly in daily life is the restriction of movement resulting from muscle weakness and lack of flexibility. On the other hand, the aerobic factor does not usually hinder the daily life of the elderly. For example, for an elderly person who has difficulty getting up from a low chair, his leg muscles are usually weak enough and not flexible enough. The respiratory system does not obstruct it in this case.

Various studies have found that doing exercise for the elderly is beneficial for everyone. Doing physical exercises regularly helps prevent or delay diseases and difficulties in daily performance. Also, studies have found that even doing very light physical exercises can improve the health of elderly people with weakness or various aging diseases.

Numerous studies have shown that strength training encourages increased muscle mass even among elderly trainees. It turned out that the improvement in muscle strength resulting from strength training compared to the body position initially was identical for the elderly and young people alike. This means that if the young man can, within four months, improve his muscle strength by 50%, then also the elderly trainee will notice an improvement in the same proportion.

Among the elderly trainees, the improvement of strength and muscle mass is important for daily performance and the body's ability to perform simple and necessary tasks. Tasks such as: getting up from the chair, lifting shopping bags, climbing stairs and more.

Types of resistance training: Swedish exercises

  • Strength training versus body weight.
  • Strength versus weight training.
  • Strength training with a device that creates resistance, just as it is in the gym.
  • Strength exercises with the help of rubber.

The positives of resistance exercises for the elderly

  • Deal well with basic household activities.
  • Reducing the natural decrease in bone density.
  • Lowering blood pressure.
  • Reducing and stabilizing blood lipids.
  • Reducing the risk of infection - especially due to falls that increase in the elderly.
  • Improve balance and stability.

From studies conducted on the adaptation of biological systems, as well as how physical training affects them, we can focus on the following areas:

  • The effect of physical exercise on the heart-lung machine.
  • Walking, swimming and cycling are just a small part of the aerobic activities that do large muscle groups in one training. Aerobic activity leads to changes in the heart-lung work system, reduces risk factors for heart disease, blood pressure problems and more. To improve the physical and even psychological performance of the elderly, he prefers to adopt these activities as part of his lifestyle.

One of the problems raised by the research is the problem of the duration of aerobic training for the elderly group and the recommendation is to do light exercises supported by resistance and balance training.

  • The effect of physical training on muscle mass and bone density. sarcopenia, is a decrease in muscle mass and muscle weakness, and this distinguishes many elderly people. Physical abilities may also be increased as a result of physical training at an advanced age.
  • Resistance training affects insulin action, bone density, and increases your metabolic rate. Surprisingly, studies have found that doing resistance training in the elderly also increases their spontaneous activity.
  • Improving stability and flexibility.
  • Numerous studies indicate the positive effect of flexibility training on stability in the elderly and on the ability to move in exercises that include balance training in addition to resistance training.

The effect of exercise for the elderly on psychological functions.

Several studies have clearly shown that there is a relationship between physical activity and psychological variables in the elderly. Physical activity leads to blood flow in the body, increases pulse and stimulates hormones that improve mood. After exercising physical activity, the elderly feel higher physical abilities and thus this increases their desire for recreational activities.

Doing exercise for the elderly is one of the most healthy and important things that the elderly can do for themselves, but still many elderly people are afraid of training. Many fear that the activity may be overworked, or God forbid it to harm their health.

According to the US National Institutes of Health -NIH, studies show that the opposite is true:

Doing fitness training is recommended for all ages and the elderly can benefit greatly from gradually and disciplined fitness exercises.

A lifestyle devoid of fitness training may lead to impaired physical strength, balance, flexibility and cardiovascular capacity, leading to a decrease in the quality of life. Therefore, even if you did not really care in the past to lead an active lifestyle, we have good news for you: it is not too late to improve your health.

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