Morning exercises for women 60 years old
The content of the article:
A sedentary lifestyle into retirement is the standard path. Pensioners don't walk much - at most they sit on benches near their houses. They watch TV more often and rarely go outside. Physical exercise for older people is often just an empty phrase, because few people do it.
Because of this lifestyle, muscles lose their tone, and there is less and less strength left. Active seniors who play a variety of sports or simply spend more time outdoors and walking are more energetic and healthier than those who choose not to.
The misunderstanding that you need to do exercises is also due to the fact that, in principle, no one does it. In schools they try to instill this habit in students, but if parents do not set an example through their own experience, then it will not form. So it turns out that the habit was not instilled in childhood, in adulthood there is no time or desire for it, and in old age there is no longer any point. But scientists have proven that a set of exercises in the morning has a positive effect on the body and is especially necessary for people over 60.
Did you do exercises this morning?
Not really
In addition, there is a special exercise for the facial muscles for women over 60, which helps fight wrinkles and gives the face a more youthful appearance. Such gymnastics does not take much time, but at the same time it is effective and helps you look 5 or more years younger.
The benefits of morning exercises
Over time, a person develops a shuffling gait, movements become slower, the nervous system is not so stable, posture changes, and memory becomes weaker. While these may seem like unrelated consequences, physical inactivity affects the body in a variety of ways:
- The body's muscles lose tone, making it more difficult to move and maintain the usual level of activity.
- Lack of exercise leads to disturbances in the functioning of the nervous system. Sport promotes the production of the happiness hormone, so for immobile older people everything seems pessimistic, they become more susceptible to depression. Disruption of the nervous system also leads to memory problems.
- Pensioners do not pay attention to their posture and do not do strengthening exercises, so they become slouched. Due to stooping, pressure appears on the internal organs: liver, stomach, gall bladder.
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Morning exercise will not solve all health problems, but it will improve your overall condition, as well as:
- will raise your overall vitality; when you start doing something, strength appears;
- the hormone of happiness will begin to be produced, so you will become more optimistic;
- is the prevention of sagging skin, heart and vascular diseases, blood pressure disorders and other diseases;
- improves blood circulation and immunity.
Although many people believe that exercising at 60 is no longer suitable for a person due to health problems, 10-15 minutes in the morning will have a positive effect on your body and overall condition.
Dumbbell gymnastics
Particular attention should be paid to the dumbbell gymnastics complex for men over 40 years old. With age, testosterone production decreases, which entails a decrease in muscle tone and rapid weight gain. Morning exercises for older men are aimed at normalizing hormonal levels and strengthening overall health.
Before performing exercises with dumbbells, you need to do a warm-up.
The main block of dumbbell gymnastics includes:
- Squats with dumbbells on the shoulders. 5 sets of 10-12 repetitions.
- Lunges with dumbbells. 3 sets of 5-10 repetitions in different directions.
- Side bends. 4 sets of 5-10 repetitions.
- Calf raises. 3 sets of 10-15 repetitions.
- Bent-over dumbbell row. 3 sets of 5-10 repetitions.
- Chest press. 4 sets of 5-10 repetitions.
- Bent over dumbbell swings to the sides. 3 sets of 10-12 repetitions.
The final stage of gymnastics involves restoring calm breathing.
Important! You should not turn your morning exercises into a full-fledged workout aimed at building muscle mass and burning excess fat.
A properly selected set of exercises is the key to good health and excellent physical shape.
What exercises should you choose?
Although almost everyone can benefit from exercise, you should base your choice of exercise and activity on how you feel and understand your capabilities. Don't overdo it; a morning set of exercises is needed to improve your health, not harm it. It is important to exercise properly so as not to complicate your well-being if you have chronic diseases.
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Remember that the load level should be comfortable for you. Do not do gymnastics in pajamas and barefoot, try:
- find comfortable clothes: these can be sweatpants, shorts and a T-shirt or tank top;
- pick up sneakers - buy comfortable sneakers, you can also walk in them on the street.
Ventilate the room before charging to breathe fresh air and invigorate after sleep. If you live in a private house, go outside in the summer. Gymnastics in the fresh air will bring more benefits and positive emotions. You should also start gradually with less time and then increase it as you feel comfortable.
Pay attention to the following details when choosing exercises:
- Avoid doing squats and lunges if you have knee pain. In this case, choose breathing exercises and stretching.
- If you feel that the selected gymnastics complex is too difficult for you, choose another one. Don't torture yourself.
- If you don't want to or can't exercise, walk and stretch. Walking will maintain muscle tone, and stretching will maintain their elasticity.
If you currently have health complications, refrain from exercise, it will only make the situation worse. If you think that nothing bad will happen, consult a specialist.
A set of exercises for the elderly
Below you will find different exercises. Thanks to their wide range, you can often change the program if you get tired of some exercise:
- Stand up straight, back straight, feet shoulder-width apart. Move your head first forward and backward, and then to the sides.
- Take the same starting position and perform circular movements with your head. First one way, then the other.
- Stand up straight, place your palms on your shoulders and perform circular movements with your arms. First forward, then back.
- Stand straight with your feet together. Bend forward, touch your toes to the floor, and then take your starting position. Repeat 5-10 times.
- Bend to the sides while standing straight.
- Squats. Stand straight, place your feet shoulder-width apart. Try to sit as deep as possible. But don't overdo it.
- Sit on the floor, legs extended, back straight. Alternately stretch your hands first to one toe, then to the second.
- Sit on the floor, bring your feet together, pulling your legs towards your body. You should be in a lotus position. Slowly lower your knees towards the floor.
- Lay something on the floor or take a special rug and lie down on it. Straighten your back and relax. Then lift your right leg and left arm and touch your fingers to your toes. Do 6 times alternately.
- Take light one-pound dumbbells or fill bottles with water. Take a bottle in each hand and then lift them one at a time. First forward, then to the sides.
- Stand straight with your feet together. Place your hands on your kneecaps, squat down a little and begin to move in a circular motion. First one way, then the other.
By performing such exercises, you will restore tone to your body and a positive attitude. You can combine morning exercises with walking and stretching. The main thing is to focus on your well-being.
Gymnastics for obese older women
Let's look at several exercises for obese older women, which also need to be performed in the morning:
Gymnastics for obese older women
- While lying down, stretch your legs alternately.
- In a lying position, while inhaling, raise your arms and place them behind your head, then exhale and lower.
- Do the bicycle exercise.
- Walk around the room slowly at first, then speed up and slow down again - about 2 minutes.
- Standing, arms to the sides, when inhaling, lift them up, and when exhaling, lower them.
- Standing, bend your arms slightly and clench them into a fist. Next, imitate the movements of a boxer.
- Walk in place - about 2 minutes.
- Standing, leaning against a wall or the back of a chair, move one leg and arm to the sides, then the other leg and arm.
- Sit on a chair, then stand up. Do it 5 times.
- Walk straight for 3 minutes.
- Sit on a chair. As you inhale, spread your arms and right leg to the sides, and as you exhale, bring them together. Then do it on the other leg.
- Sit on a chair. Breathe slowly and calmly.
This is a simple morning exercise for older women, which is easy to remember if you watch the video lessons.
Contraindications
Although exercise brings great benefits to the body, in some cases it is not recommended. Serious pathologies such as heart attack, stroke, diabetes mellitus force you to abstain from gymnastics or reduce its intensity. If you have such pathologies, consult your doctor before starting morning exercises.
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Also, to avoid health complications, follow a few rules:
- Remember that exercise should be beneficial and not worsen your condition.
- Watch the amount of time you spend on sports. The goal is to improve your health, not to perform better.
- Use dumbbells only after preliminary preparation, that is, you do not need to use them from the first lesson. Your muscles and joints are not immediately ready for such a load; first they need to get stronger.
This way, you can exercise within reason. It should bring pleasure and benefit, and not be perceived as something unpleasant and obligatory.
Loss of functionality
Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.
Below we will look step-by-step at how, over time, loss of strength and power leads to limited functionality and eventually disability.
Stage 1 – muscle pathology
Muscle pathology is characterized by the following manifestations:
- Loss of motor units.
- Changes in muscle fibers.
- Amyotrophy.
- Decreased neuromuscular communication.
- Slowing down the rate of muscle activation.
Stage 2 – loss of functionality
This stage is characterized by a decrease in the speed of movement and force reproduction.
Stage 3 - Functional Limitations
At this stage, people take longer to climb stairs and get out of chairs.
Stage 4 – onset of disability
This is the saddest stage, because without the help of a cane it is difficult for a person to leave the house.
The 4 stages above show how giving up exercise slowly but surely leads to a decrease in quality of life.
Results
Morning exercise is a great option for staying active in old age. Retirement is not the time when you can stop taking care of yourself and your appearance. Maintaining muscle tone will make you feel better and more positive. People of all ages need to play sports. Especially for pensioners, to prevent their muscles from weakening and falling into depression.
Via
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