Charging for the elderly for 50-60-80 years old women, men. Video Morning, Chinese, Japanese, Slow Tempo Healing

In old age, regular exercise is important, not only in order to prevent muscle atrophy. tissues, but also in order to maintain the normal functioning of the internal systems of the body and vital organs.

Performing charging according to various methods, a person will be able to normalize the work of the cardiovascular system, establish metabolic processes and minimize the likelihood of developing obesity due to slow metabolism.

Features and benefits of gymnastics in old age

Charging for the elderly is recommended at least 3-4 times a week.

The benefits of such gymnastic complexes are:

• beneficial effect on the cardiovascular system (physical activity accelerates lymph flow and blood flow, thus maintaining the heart muscle and vascular walls in good shape);
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• improving the functioning of the nervous system (contributes to the stimulation of the higher parts of the central nervous system, which lose their activity due to age-related changes);
• improving posture (due to strengthening the muscular corset of the back and arms);
• weight loss (especially important for the elderly who had problems with being overweight even in their youth);
• a positive effect on the functioning of the respiratory organs;
• minimizing the development of venous diseases, such as thrombosis or thrombophlebitis (achieved by accelerating blood flow in the body, due to which changes in its consistency or the formation of stagnant phenomena become impossible);
• maintaining the full value of physical activity and self-service skills;
• prevention of the occurrence of diseases of the skeletal system and joints;
• minimizing the risk of developing inflammatory processes in the lungs;
• normalization of the gastrointestinal tract;
• stimulating the body's immune system;
• promoting the regenerative properties of the skin;
• preventing memory loss or impairment;
• improving hearing;
• elimination of depression and its further replacement with a positive attitude.

Among the key features of charging for the elderly are:

• coordination of each exercise with a doctor who has an idea of ​​the health of a particular person;
• the slowest possible increase in load;
• even distribution of the load on the muscle groups of the whole body;
• lack of discomfort and pain during exercise;
• the greatest efficiency from sports can be achieved by combining physical activity with sports;
• strict adherence to the frequency of breathing;
• before performing the main part of the complex, it is necessary to warm up (if it is physically impossible to perform exercises to warm up the muscles, the elderly should be done within 10-15 minutes. walk around the room at a slow or medium pace, setting the speed of the cardiovascular system).

Stretching before exercise

Exercising for seniors should start with stretching exercises. They not only warm up the muscles, but also prepare the joints for further stress, return the mobility and flexibility of the ligaments lost with age.

Before starting stretching, the athlete should be given 5-10 minutes. cardio loads.

This could be:

• running at a slow pace in the fresh air;
• walking in place at an average pace;
• cycling or exercise bike;
• swing your arms at a fast pace.

When doing stretching, you need to feel the measure. After the initial set of exercises, the elderly person should achieve a feeling of maximum stretching of the muscular corset without pain or discomfort. Otherwise, the athlete runs the risk of injury to joints, tendons, provoking sprains or tears of the ligaments.

The most effective exercises for the introductory complex are:

An exercise	The scheme of its implementation
Neck stretch	1. Sit on a chair with your back straight on the supporting part of the structure. Leave your hands along the body in a free position. Bend your legs at the knees at an angle of 90 degrees and put them close to each other. 2. Slowly tilt your head forward, avoiding sudden movements. 3. Having reached the limit point, fix the position for 10 seconds. 4. Slowly, without pausing in the starting position, move your head back. 5. Save position for 10 sec. After completing the required number of repetitions p. 2 - 5, you should tilt the head to the right - to the left, taking the above algorithm as the basis of the technique.
Stretching the hands	1. Clench your hands into fists as tightly as possible. 2. Relax the wrist muscles. 3. Bend and straighten each finger alternately on both hands. 4. Straighten the brush. Without using your other fingers, move your thumb as far away from the palm as possible. 5. Press your thumb against your palm. 6. Repeat p. 1 - 5 at least 10 times.
Stretching the legs	1. Sit on a chair. Place your feet on your heels. Squeeze your toes as tightly as possible. Fix them in this position for 10 seconds. Unclench slowly. 2. Perform circular rotations alternately with the right and left feet in the air, periodically changing the direction of their movement. 3. Raise your right leg, bend it at the knee and pull it towards you. Relax your muscles. Repeat with the left leg. 4. Bend your knee. Without changing the angle of bend, raise the limb as high as possible from the floor, while remaining in a sitting position. Repeat with the other leg.

Wellness exercises

Complexes of health-improving exercises for the elderly differ in the level of complexity and intensity of their performance.

Morning work-out

Exercise helps to normalize the rate of metabolic processes, accelerate blood flow and lymph flow after a long stay of a person in a horizontal position. It should be performed immediately after waking up, on an empty stomach. After completing the complex, it is allowed to eat only after 30 minutes.

As a result of regular exercise in the morning, older people will be able to achieve:

• straightening the spinal column;
• strengthening the muscles of the back and limbs;
• normalization of the state of the intervertebral discs;
• minimizing the risk of developing joint diseases, osteoporosis, osteochondrosis, and so on.

An elderly person's morning exercise routine should include:

Exercise for morning gymnastics	Correct execution
Criss-cross	1. Sit on a chair; place feet on the floor; hands - in a free position; lean your back straight on the supporting part of the furniture. 2. Put the right leg on the left for the "time". 3. On "two" return the right limb to its place. 4. On "three" and "four", repeat p. 2 - 3 with the left leg.
Airplane	1. Get on all fours, choosing the floor as the supporting surface. 2. Extend your right arm to the right. Hold in this position for 5 seconds. 3. Return the right limb to its place. 4. Repeat p. 2, extending the left hand to the left.
Bird	1. Sit on a firm supporting surface. Straighten the back, position the limbs arbitrarily. 2. Stretch your arms out to the sides. Fix for 2 sec. 3. Move the upper limbs over yourself. Remain in this position for 2 seconds. 4. Return your arms to their original position. 5. Tilt the body forward, being careful not to bend your back. 6. Without pausing, return the torso to its place.
Starfish	1. Lie on the floor. Straighten the limbs in a natural direction for them. 2. Take your right arm and left leg to the right and left, respectively. 3. Pause for 5 seconds. 4. Put the limbs back in place. 5. Take, without bending, the left arm and right leg to the left and right, respectively. 6. After 5 seconds, return to the original position.

Calm pace

For people over 60, regardless of their sporting past, it is recommended to exercise at a calm measured pace.

Regular classes in a well-designed program will help the elderly:

• get rid of stiffness when moving your arms or legs;
• to minimize the manifestations of joint diseases;
• speed up metabolism;
• make muscles more elastic;
• increase the mobility of joints and ligaments;
• to reduce dizziness and other manifestations of discomfort during prolonged stay in an upright position.

Fitness trainers who specialize in classes with older clients, as well as therapists recommend for charging use the simplest loads at a calm pace:

Exercise for gymnastics at a slow pace	Correct execution
Wings	1. Stand straight, connecting the shoulder blades as much as possible with the shoulders lowered. 2. Bring straight arms to the sides. 3. Bend the limbs at the elbows, then touch the shoulders with your hands. 4. Pause for 2 seconds. 5. Straighten your arms without changing the distance from the floor to the limbs. 6. Repeat p. 3 - 5 required number of times (not less than 10).
Side bends	1. Take an upright position; put your hands on your belt; bring the legs into a comfortable state for a long stay in a fixed position. 2. Extend your right arm over your head. Tilt the body to the left, avoiding jerks. 3. Return to original position. 4. Extend your left arm over your head. Slowly tilt the body to the right. 5. Take the starting position.
Thigh jerks	1. Stand up straight; bend your arms at the elbows and interlock your fingers together in the chest area. 2. Without changing the position of the body, push to the right, using only the lower body. 3. Without stopping, push to the left in the same way.
On tiptoe	1. Stand up straight, put your feet as close to each other as possible. Place your hands on the belt. 2. Slowly bending your knees, alternately tear off the right and left heels from the floor. 3. Perform overstepping for at least 3 minutes.

Fast pace

A fast paced exercise for seniors is suitable for athletes who range in age from 50 to 60. With intense training, it is important to control the pulse and the frequency of even breathing. Compression of the chest during sports should not occur.

Performing these exercises regularly will help:

• prevent blockage of blood vessels (and, as a result, relieve the elderly from headaches and discomfort in the cervical spine);
• strengthen the heart muscle;
• speed up metabolic processes;
• reduce the amount of subcutaneous and visceral fat (fat around internal organs);
• increase the flow of oxygen to the cells of the internal tissues of the body.

The safest exercises for the elderly to perform at a fast pace are:

Exercise for gymnastics at a fast pace	Correct execution
Rotations with brushes	1. Stand up straight; place your legs at shoulder distance. In the absence of the opportunity to be in an upright position for a long time, the athlete can sit, but only with a straight back. 2. Bend your arms at the elbows, raise them to the level of the chest, pointing the brushes up. 3. Perform rotational movements with the hands of both hands simultaneously at a fast pace.
Hump	1. Position yourself vertically; put your hands down; put your legs in a free position. 2. On exhalation, move the shoulders forward, forming a hump in the thoracic spine. 3. Pause for at least 7 seconds. 4. Slowly straighten your back, while bringing the shoulder blades together as much as possible.
Football	1. Stand up straight; bend your arms at the elbows and press them to the chest area. 2. Controlling the frequency of breathing, raise the right leg, bending it at the knee, and then pull it to the left elbow without changing the position of the body. 3. Put your foot in place. 4. Repeat p. 2, lifting the left leg to the right elbow.
Ring	1. Stand sideways to the mirror. Straighten your back; place arms and legs in a free position. 2. As you exhale, raise both arms above your head. At the same time, bend the right leg at the knee, and then take it back, aiming the foot in the direction of the upper limbs. 3. Perform the exercise the required number of times, alternately lifting the right and left legs.

Chinese workout

To improve the health of the elderly, there are 2 types of Chinese "exercises": Tai Chi and Qigong. These techniques differ slightly from each other. It is recommended to choose which of the gymnastics options is suitable for a particular person, together with a therapist who has an idea of ​​the state of health of his patient.

Tai chi

Chinese Tai Chi gymnastics has a complex effect on all internal systems and organs of a person.

When practicing this technique at least 3 times a week, an elderly person will achieve:

• normalization of the nervous system;
• strengthening the body's immune functions;
• normalization of the digestive system;
• improved coordination of movements.

The most famous Tai Chi exercises are:

An exercise	Execution technique
Point of the sun	1. Stand up straight; straighten your back; stretch your neck. 2. Bend the right leg at the knee and put the feet on the knee of the left leg, turning the sole upward. 3. Having felt the point between the pads of the thumb and forefinger on the foot with the index finger of the right hand, fix the finger on it, maintaining the original pressure. 4. Taking a pause as long as possible. 5. Repeat p. 2-4 with the help of the left leg and fingers on the same side of the body.
Eights	1. Take an upright position; put your legs at a distance greater than the space between the shoulders by 10-15 cm. 2. Bring your arms out in front of you, slightly rounding them at the elbows. 3. Slowly draw a figure of eight in the air with the upper limbs, periodically changing the direction of movement.
From the wall	1. Position yourself vertically. 2. On exhalation, bring out straight arms in front of you, fixing them at the level of the chest. 3. Simultaneously with moving your arms, stretch your leg forward. Strain the limb, as if pushing it off the wall.

Qigong

Exercising for the elderly using the Qigong method not only supports the functioning of all body systems, but also helps to normalize the emotional background and minimize the risk of developing depression. The greatest efficiency from performing such gymnastics is achieved when it is combined with self-massage.

An exercise	Execution technique
Breath	Before the main complex, the athlete should normalize breathing by performing 50-70 breaths through the nose, while sitting with his eyes closed.
Hall	1. Sit on a backless stool. Bring the feet together, turning them to each other with the soles. 2. Clasp the hands together, placing them on the hips. 3. Raise your right hand up and place the brush on your head. Perform circular motions slowly. 4. In the meantime, bring your left hand behind your back, pointing your hand up. 5. Stop for 5 sec. 6. Slowly hang his left hand back, then smoothly return it to the hip. 7. Lower the right limb to its original position. 8. Swap hands, then repeat p. 3-7.
Releasing health energy	1. Take a comfortable position. 2. Put your hands on your knees. Massage the knee area with rotational movements for at least 3 minutes. The exercise should be performed with closed eyes, controlling the frequency of breathing.
Resetting the negative	1. Stand up straight; legs - shoulder width apart; hands - on the belt. 2. Bend your right leg, raise your knee to your stomach. 3. Bring the muscles of the lower limb to maximum tension, then sharply push it forward, as if dumping bad energy due to the muscles of the thighs. 4. Return to and. NS. 5. Repeat the above steps with the other leg.

Japanese

Gymnastics will be effective only if the technique is followed and the expiratory power is high.

With its help, older people will be able to:

• avoid aggravation of existing diseases of the skeletal system and joints;
• strengthen the muscle corset;
• accelerate blood flow;
• support the normal functioning of the respiratory organs.

  

The basic exercises from the Japanese complex should be performed smoothly, keeping a measured count in the head:

An exercise	Execution technique
Side step	1. Position yourself vertically; put your feet as close as possible. 2. As you exhale, take a step forward, bringing your front leg as far away from the back as possible. Bend the lower limbs. 3. Place your hind leg in front of your front leg. 4. During the movement of the legs, the arms describe circular movements in the air at the level of the chest. The side step can be performed in any direction: forward, backward, right or left.
Bootstrap	1. Put your feet shoulder-width apart; straighten your back; stretch your arms and bring them in front of you to the level of the chin. 2. Take your right hand back without bending. Having outlined a circle in the air, return the right limb to its place, slapping the left hand at the end point. 3. Repeat step 2, swapping hands.
Prayer	1. Place your feet shoulder-width apart; straighten your arms, and then slightly bring them forward. 2. Without bending the upper limbs, raise them above your head, holding them in front of you. 3. At the moment of "exit" of the limbs from the point, it is necessary to perform a small squat, bending the knees. 4. Return hands to and. etc., without delaying them at the top.

Pilates

Pilates for the elderly normalizes the functioning of the musculoskeletal system of elderly people, promotes working out the deep muscles of the whole body, while excluding harmful stress on the joints or cardiovascular system. A complex of such exercises is performed at a slow pace, avoiding jerks and sudden movements of the limbs or body.

The most common Pilates exercises considered safe for the older generation are:

An exercise	Execution technique
Tightening the limbs	1. Lie on your back, taking the floor as a support surface. Place your hands behind your head; bend your legs at the knees; press your back firmly against the support. 2. Tear the legs off the floor, then pull them to the stomach, using the abdominal muscles. 3. Pause for 7-10 seconds. 4. Slowly put the lower limbs in place, controlling the frequency of breathing.
Forward bends	1. Stand up straight; place feet next to each other; hands - in a free position. 2. Without bending, bring the upper limbs forward, placing them at chest level. 3. Bend forward by moving your arms in front of you. 4. Stretch the spinal muscles as much as possible, slightly bending the spine in the thoracic and vertebral regions. 5. Pause for 10-12 seconds, then slowly take the original position.

It is important to take into account that for the elderly, it is necessary to select exercises not only taking into account their age and existing contraindications, but also based on the person's sports past.

People in years of age should exercise under the supervision of close relatives or as part of a group while exercising at the fitness center. Compliance with the exercise technique minimizes the manifestation of existing diseases, and minimizes the risk of new age-related changes.

Article design: Vladimir the Great

Video exercises for the elderly

A set of activities for the elderly: