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Outdoor exercise is a form that enhances many aspects of health for the elderly, including the cardiovascular system, bones and joints,... Here are safe outdoor exercises that the elderly should participate in. survey.
1. The elderly should walk outdoors
Walking is one of the simplest and easiest outdoor exercises for the elderly. Just walking briskly for about 30 minutes a day will help bring many great benefits to health, including:
Increase blood flow; The joints and cardiovascular system become stronger; Sleep better and more deeply; Improve mental health, help reduce the risk of dementia. When walking to do outdoor exercises, older adults just need to wear suitable sports shoes and walk around the park, neighborhood or the streets near the living area to exercise. In addition, the elderly should only walk outdoors when the weather conditions are not too hot or cold to ensure health safety.
Các bài tập ngoài trời giúp tăng cường nhiều khía cạnh sức khỏe cho người cao tuổi
2. Tai Chi for the Elderly
Tai chi is another suitable outdoor exercise for older adults. For this form of exercise, the practitioner mainly uses gentle, slow movements, helping to free the body and mind.
Elderly people can practice tai chi anywhere, the most suitable is outdoors with groups. In addition to reducing stress, tai chi – “meditation in motion” also helps improve upper and lower body strength. This contributes to increasing the flexibility and balance of the elderly.
3. Cycling – good outdoor exercise for the elderly Cycling is one of the most effective ways to increase strength, maintain balance and improve cardiovascular health. old. If you are suffering from back pain or are at risk of falling, choose a bike with 3 wheels and a saddle with a backrest for better balance.
4. Gardening – a very healthy exercise for the elderly Although gardening is not strictly an exercise, it also provides the elderly with many health benefits. Regular gardening will help the elderly immerse themselves in nature, get in contact with fresh air and exercise their bodies, thereby effectively preventing osteoporosis. Furthermore, gardening also significantly reduces the risk of developing diseases like type 2 diabetes, cancer, heart disease and depression in seniors.
5. Outdoor jogging It can be said that running outdoors is an exercise for the elderly that brings many amazing health benefits. Similar to walking, the elderly can choose to jog in the park or the neighborhood routes near their home to exercise their body.
When performing jogging exercises, you should combine breathing evenly and running gently. In addition, the elderly also need to pay attention to avoid doing exercises that are too fast and lose a lot of strength.
6. Perform outdoor squats As age increases, the body also gradually shows more and more signs of aging. At this time, the muscles and joints are no longer flexible and firm enough as before. Therefore, performing Squats can help older adults significantly improve the flexibility of their legs and hips.
Squats are made relatively simple. You just need to stand up and lower your upper body to get into the correct squat position. Repeating this movement many times will bring great health improvement effects for the elderly.
Chạy bộ ngoài trời là một bài tập thể dục cho người già
7. Play tennis – safe outdoor exercise for the elderly Spending time on the tennis court can help older adults strengthen their cardiovascular system by increasing breathing in short bursts. In addition, practicing tennis also improves the health of the spectrum and increases blood flow to all organs in the body.
You can find a companion with the same skill as you to practice. In case you have osteoporosis, check with your doctor first to make sure high-impact sports like tennis are safe for your joints.
8. Swimming is good for health In warm weather conditions, the elderly can participate in outdoor swimming to exercise cardiovascular endurance and reduce stress on the body. This outdoor exercise is also suitable and safe for elderly people who are in the process of cardiovascular rehabilitation after heart disease treatment. If you are not good at swimming, choose a pool with shallow water to prevent risks.
9. Water aerobics Exercising in the water can help relieve pressure on the joints, while also supporting muscle building very well. Besides, this exercise also helps to improve bone health in post-menopausal women and prevent the risk of disability as the body ages.
10. Outdoor yoga Another outdoor exercise that is also very suitable for the elderly is yoga. You can practice yoga outdoors with sunshine and fresh air, helping to feel more comfortable. Simple yoga poses will help increase blood flow and ease the uncomfortable symptoms of arthritis. In addition, practicing yoga also helps the elderly improve the cardiovascular system, support sleep and reduce stress.
In short, the elderly who exercise properly will bring many benefits to health, improve morale and prevent many diseases. Listen to your body and seek advice from a doctor, the elderly can live a long, happy and healthy life.
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Reference source: webmd.com
