Exercise when you're over 50

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1/ The reason you should exercise to improve your health

If you ask when I should do the exercises, the answer is whenever you are ready and want to do them. There are no strict regulations on age or time of exercise to improve health. The choice is always up to each of us. Some find exercising early in their 20s will be good for movement into their fifties, while others wait until leisure begins.
No matter what age you start, exercise has always been seen as the key to independence and improving quality of life as you age. With this reason, do you feel convinced enough to exercise to limit accidents as you get older?
Another part is the gradual loss of flexibility and muscle as we age. The speed of muscle atrophy will be faster if you are not active or just sit in one place because of joint pain and difficulty moving. This problem often occurs in the elderly. Normally, your stored fat will be burned gradually while you sleep or rest to fuel your muscles. So physical activity is a positive behavior that improves mental health for all ages.
More than that, when you exercise, you can reduce the risk of some diseases such as: cardiovascular disease, high blood pressure, diabetes, stroke, Alzheimer's dementia, arthritis and osteoporosis. At the same time, physical activity helps muscles and tendons to move, promoting blood circulation. This is a good sign that keeps your spirit upbeat and significantly improves your acumen and flexibility in your work life.

2/ Exercises for the elderly

Young and old alike should exercise, but they have age-specific exercises. For example, young people do aerobics, bodybuilding... to improve heart rate and help stabilize the respiratory system while improving calorie-burning endurance. Strength exercises are often used by adults who have developed quite comprehensively and need to improve the alignment of muscle mass. The age-appropriate flexibility exercises are aimed at flexibility and minimizing injury to the practitioner. Therefore, after the age of 50, you should practice balance exercises to both improve your health and limit slips and make all activities easier.
Exercise in the elderly often uses movements that require less strength, limiting jumping and making the heart beat faster, while minimizing the impact on bones and joints. Some elderly people choose light labor as an alternative to exercise to improve health. There aren't any rules or regulations that dictate that you should exercise.
So you can be completely proactive in choosing the tips as well as following your own preferences to improve health. You can also consult a specialist doctor to know about your physical and health limitations if you have a medical condition that limits exercise activities. Here are some suggested exercises for people after the age of 50:
Walking: Short walks or mountain climbing are both a form of endurance exercise for the glutes and thighs. Especially when exercising, people will limit the risk of bone diseases such as osteoporosis. This exercise is quite simple you can do every day with friends or alone. The intensity of exercise can also be controlled and balanced. Jogging: If you want to burn a lot of energy and improve your cardiovascular health, you can challenge with jogging exercise. Remember that you are no longer a teenager, so focus on endurance running, not running and jumping to regulate breathing and stabilize blood pressure during the run. When you practice, relax your muscles and calves and hip muscles to avoid the risk of cramps or injury when practicing. Dancing: You have a lot of options and intensity of movement when dancing. This is a rhythmic exercise but has a good impact on your health and beauty as you age. Dance exercises often bring the effect of improving endurance, increasing muscle tone and helping you to better balance. Because of the constantly moving nature, you will burn calories from this exercise quite quickly and also improve your memory. You will think of this as a way of entertainment, not exercise, but more passionate. Golf: this may be a luxury sport but it is very suitable for the elderly. This sport requires you to walk and requires precise golf technique. Each movement as well as the requirements will help you to have a good standing posture for the bones and at the same time the muscles are active. Another plus point is that you will be able to breathe fresh air and relieve stress.

Cycling: Cycling is a smart way to move around for the elderly. In a clean, dust-free environment, your feet can be active again. Cycling is used as a simulation in the gym because it exerts a lot of impact on the hip and thigh muscles. In addition, your arms and shoulders and spine need to coordinate smoothly for the car to balance on the road. Tennis: You can play badminton, tennis.... to maintain flexibility and limit the risk of cardiovascular disease. Some studies show that playing this sport 2-3 times per week will limit the growth of excess fat and increase good cholesterol for the body. At the same time, the bones are also stronger and help to refresh your mind. Strength training: As you age, you are at risk of muscle loss. Therefore, you can do weightlifting or resistance exercises at the gym. If you don't like crowded places, you can choose light exercise such as carrying a travel bag or climbing stairs. Swimming: Swimming is a form of comprehensive exercise on all organs in the body. The pressure in the water will work deep inside your body and improve your health. You will relieve pain with this sport quite effectively. Yoga: you can do gentle exercises like yoga to improve your spirit and regulate your breathing. The exercise will relax the muscles and improve the health of the whole body. When you do it regularly, you will limit heart palpitations, increase blood pressure and always keep a good spirit. Movement meditation: normally meditation requires the person not to move but movement meditation is different. You will move slowly and slowly in combination with your breathing and sensory perception. You'll increase your balance and improve your heart and bone health. People who do this exercise will reduce pain caused by arthritis stiffness and even have a better night's sleep.

3/ Intensity of exercise in the elderly

On average, you should spend 150 minutes a week exercising if your health is still good. However, this time should be divided equally, not accumulated at once to be effective. If you are having difficulty, you can do short exercises every 10 minutes.

Exercise intensity for the elderly is usually lower but can be increased if health allows. You should distribute and distribute exercises evenly for each body area to ensure the frequency of 2 times per week for each area. A note for exercise beginners is that you need to practice to improve gradually. At the beginning, you should have exercise from 10 minutes to let your body get used to it, then increase the frequency and intensity.

4/ You need to consult a doctor when facing health problems

Elderly people are often prone to accidents, so you need to consult a doctor if you have symptoms such as chest pain, shortness of breath, dizziness, dizziness, etc. Early detection and prevention will protect you from the risk of stroke and stroke.
Due to age, the organs gradually deteriorate, so the ability to recover is also very slow. So you just practice and feel the ability to adjust. If your joints speak, you should reduce the intensity and see a doctor to conduct an examination.
Exercise in the elderly is a healthy activity. However, exercising properly and having a reasonable lifestyle will effectively improve health and longevity.
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Reference source: webmd.com