3.1 MOTOR MODE OF AN ELDERLY PERSON
Doctors say that human health is more than 2/3 dependent on the prevailing habits. Many people do not feel old even after 70 years. You can delay old age, conserve energy and prolong an active lifestyle with the help of suitable exercise.
3.2 WHY DOES A MAN NEED TO MOVE?
In youth, a person constantly moves, he does not feel tired. After 60 years, he also strives for activity, tries to realize his capabilities, but at this time the so-called age-related diseases make themselves felt and the previously acquired ones are aggravated: either his back will be grabbed, then his legs hurt, then it is impossible to bend down, then it is impossible to straighten out, therefore the desire to move disappears. But, despite this, only movement in such cases helps to avoid many health problems.
Unfortunately, there is still a perception that older people are inferior. However, it is fundamentally wrong. If old man physically healthy, then his body is as complete as during periods of growth and development, only he is already different: many of his functions have actually weakened in the process of aging. But, despite this, elderly people are quite capable of performing long-term muscular work of low intensity. Consequently, one should not completely abandon physical activity at any age.
Scientific and technological progress, which has greatly facilitated the life of a modern person, promotes a passive lifestyle. People walk less and less often using public transport. Almost all new buildings have elevators, and the metro and shops have escalators. Handling various household appliances - electrical appliances, automatic washing machines, washing vacuum cleaners - also does not require a lot of physical activity. Of course, it is difficult (and hardly necessary) to refuse these innovations voluntarily. And yet, you can increase the number of movements performed by starting with the elementary: it is not so difficult, for example, to switch TV channels without using the remote control (using the buttons on the TV itself).
In Western countries, people try to take care of their health. For example, in the houses of Canada, the following inscriptions are sometimes found on elevators: "Constant use of the elevator is dangerous to your health", "Now go up the elevator - then you will pay with your health."
If you want to be strong and enduring - get tired! This recommendation is suitable for people of all ages. At first glance, it seems paradoxical: after all, everyone strives to conserve their strength, to save energy. However, in fact, you can achieve high performance only by regularly exhausting yourself with physical activity. With a deficit of movement in the body, as a rule, physiological functions weaken, its tone and vital activity in general decrease.
Exercise is an excellent means of preventing a number of disorders and diseases, and remedial gymnastics improves the quality of life in many diseases. When a person moves, joints and ligaments become stronger, muscle volume increases, their elasticity, strength and speed of contraction increase. In the process of physical exertion, the blood flow increases, the blood delivers oxygen and essential nutrients to the muscles, which are decomposed in the process of metabolism with the release of energy. When muscles are inactive, their nutrition deteriorates, they decrease in volume, lose strength, their elasticity and firmness decrease (muscles become weak and flabby).
Doctors from the United States conducted an experiment: the volunteers who volunteered to participate in it were deprived of the ability to move (a high cast was placed on their limbs) while maintaining their usual diet. After 40 days, all subjects developed muscle atrophy with accumulation of body fat. At the same time, other symptoms were noted - an increase in the reactivity of the cardiovascular system and a decrease in the basal metabolism. Over the next 4 weeks, the subjects began to actively move, and all negative phenomena disappeared.
Breathing and muscle activity are closely related to each other. Various physical exercise affect breathing and ventilation of air in the lungs, as well as the exchange of oxygen and carbon dioxide between air and blood. In the process of aging of the body, the lungs lose elasticity, less air enters them than at a young age. This process can be slowed down with exercise and breathing exercises.
Exercise increases the overall tone of the body, as a result, it more actively resists diseases and stress, that is, its defenses increase. In addition, playing sports promotes the activation of mental activity, which is also very important, since the memory of older people is somewhat weaker than that of young people. It should also be mentioned that regular physical activity is conducive to good psychological well-being: a person can live to old age and still feel great.
Many examples can be cited when people who have reached a respectable age were able to do something that is beyond the power of most young people. In 1986, the Italian E. Presentzini, at the age of 72, twice set the record for the round-the-world run. Englishman D. Decker became famous for having made a parachute jump at the age of 88. Together with his trainer, he was in a free fall for 1500 m and did not open the parachute.
The possibilities of the human body are almost limitless, they only need to be developed. Therefore, physical activity in old age is beneficial in all respects.
... - his rescuers said that the torture with water flow for him lasted 27 hours. It seemed to him that he had been in the water for only a few hours ... ”The experiments carried out to study human time perception in our Russian caves of Syana and Nikita (Domodedovo district of Moscow region) showed similar results, albeit with their own peculiarities. Such experiments to change the internal ...
These complexes are closely related and interdependent, but their nature and significance in different countries or regions of the world may not be the same. However, it should be noted that the reasons for longevity have not yet been fully disclosed. Some scholars believe that people in their 80s are still on their way to flourishing. The fact is that the calculations indicate a certain ...
In itself three paragraphs. The first paragraph of the third chapter gives general characteristics and a brief overview of the activities of the medical institution. The work on the formation of healthy way life by means of PR. The materials of the monitoring of regional print media for 2007 are analyzed in detail. The second paragraph of the third chapter examines the results of opinion polls, ...
The defeat in the 1960s (the campaign of "criticism of Lin Biao and Confucius") is now being successfully revived in the PRC as a bearer of the national idea awaiting demand. Taoism The second after Confucianism of the three religious and philosophical teachings of China is Taoism. It recognizes the existence of the primary source and guardian of everything in the world - Tao, which means "way" or "truth". Thus, Tao is the beginning of all ...
Changing in the course of aging, the endocrine glands secondarily affect the functions of the body. The extinction of the functions of the thymus gland ends by the period of puberty, the sex glands decrease their activity in the climacteric period, which varies in women within 45-55 years, in men - 55-65 years. Thyroid function decreases by the age of 60-65. Later than others, pronounced age-related changes occur in the structure and function of the pituitary gland and adrenal glands.
Diseases of the pituitary gland and adrenal glands do not become more frequent in old and senile age. Their symptoms are less pronounced than in patients of mature age, treatment requires more caution and should be carried out under the supervision of an endocrinologist.
The most important, largely determining the aging process of a person, are the shifts that occur in the endocrine gland system during menopause.
The process of extinction of the function of the endocrine glands during aging is natural, its course is determined by a certain program of the reverse development of the body. However, environmental factors can significantly influence the course of this program, prevent or contribute to the occurrence of pathological changes. The period of the most intense changes in the hormonal apparatus - the middle age (45-60 years) and the beginning of the elderly - is in many respects decisive for the further course of the aging process.
All provisions on hygiene measures, lifestyle (work organization, nutrition, physical activity) are especially important for this period.
1. Morning work-out within 15 - 20 minutes with proper breathing.
2. Walking, walking. Before starting physical exercises, it is necessary to consult a doctor. Walking should be fast, only then it will have a training effect. Why should older people (and not only the elderly) try to walk more? Firstly, when walking, as with any physical exercise, muscles do work, the body spends energy, spends energy substances. It was found that when walking, mainly carbohydrates and fats are consumed. And many have a tendency to accumulate fat. Time for a walk is preferable in the morning, but it is good to walk in the evening, especially for those who suffer from insomnia. Elderly people who tend to be overweight should also take a walk after lunch.
3. For more trained people, swimming, football, tennis, skiing, stretching exercises, strength training are useful. Skiing regulates blood pressure, lowering it if a person has it slightly higher. The influence of skiing on the respiratory system is enormous.
Basic rules of health-improving physical training:
Systematic
Gradual increase in loads
· Individual selection of physical exercises and loads, taking into account age and concomitant diseases.
It is necessary to eat well, be physically active, maintain peace of mind, avoid bad habits. Diet is of great importance. The diet should be low in calories, low consumption of simple sugars, high content of plant foods containing vitamins, enzymes, antioxidants and minerals. Nutrition in old age should comply with the following principles:one. Energy balance of power supply according to the actual energy consumption. 2. Anti-sclerotic orientation of the diet. 3. The maximum variety of food and its balance in the main essential nutrients. 4. Optimal provision of food rations with substances that stimulate the activity of the body's enzyme systems. 5. The use of foods and dishes in the diet that are easily accessible to the action of enzymes. An elderly person must lead a fairly mobile lifestyle. Motor activity is the most important factor in the fight against stress. Under the influence of an active motor regime in the elderly and old people, well-being, mental and physical performance significantly improves, the neuropsychic state, coordination of movements is balanced, bone tissue is strengthened, and fat mass decreases. Exercise improves blood circulation, makes it easier for the heart, and supplies oxygen to the tissues. Exercise is essential for older people under the supervision of a specialist doctor. At the same time, one should not rush to increase physical activity, they must be increased gradually to an optimal level. For the elderly and senile age, affordable, safe and effective remedy improving physical activity is dosed health walking. An elderly person should sleep at least 7-8 hours for men and 8-9 hours for women. It should be recommended to the elderly and old people, necessarily feasible mental work, but not leading to fatigue
1. Before any physical exercise, you should talk to your doctor about how safe it will be;
2. When exercising, one should not allow sudden movements, strongly accelerate, lift too much weight, abruptly and quickly change the position of the body;
3. During physical exercise, it is unacceptable to hold your breath, strain too much, otherwise the blood flow to the heart muscle will be disrupted, and there will also be a risk of developing emphysema of the lungs.
4. With physical exertion, it is necessary to take into account bad habits: smoking, drinking alcohol, shortness of breath or occupational diseases that cause shortness of breath.
5. Physical activity involves 1-2 workouts per week. But at the same time, you cannot study from time to time, taking long breaks.
6. Exercise regularly.
7. A set of exercises for an elderly person can include about 8-10 exercises that are performed in one approach. After training, you can take a walk in the park or ride a bike.
8. Physical activity involves swimming, badminton, tennis, skiing, rowing at a moderate pace.
Restriction of physical and psycho-emotional stress, intense mental work:
Reduce the to-do list, cancel "unpleasant" conversations and meetings, avoid conflict situations,
During the day, carve out time for rest (lie down after lunch for 30-40 minutes, it would be nice to follow a walk for 30-60 minutes),
Do not start big household chores (cleaning, washing, etc.), do not lift or carry heavy things;
Compliance with the correct rhythm "wakefulness - sleep":
Sleep normalization: it has been established that each person has their own norm for the duration of sleep, but women, as a rule, need 1.5 hours more than men, and as they age, the body needs to increase the duration of sleep,
Watch less TV, especially before bedtime and, moreover, “bloody” action films and “horror films”, during the days of “magnetic storms” do not read “serious” books, do not watch tragic performances and films with sad plots,
Lie down, listen to pleasant music - get positive emotions,
Sleep with the window open, as a last resort - ventilate the room more often and especially well - before going to bed,
In addition, before going to bed, it is useful to take water procedures: warm (37-38 degrees) shower or not hot (37-38 degrees), short bath (10-15 minutes) coniferous, aromatic or foamy (by individual choice);
At night, on the eve of the weather change promised by meteorologists or the weather change you anticipate, you can drink 1-2 tablets of dibazol (it is known as an adaptogen), papazol (prevention of vascular spasms), take sedatives (preparations of valerian, motherwort, peony, novopassit, persen)
Home> DocumentLesson 5.
Topic: Physical activity and exercise therapy for the elderlyPhysical activity and exercise therapy
for elderly and senile people.
The level of vital functions of the body during age development, life expectancy depends on two opposite tendencies: on the one hand - extinction, metabolic and function disorders; on the other hand, the inclusion of adaptation mechanisms. Motor activity is considered one of the life-prolonging stimulants, and the all-round functional load of organs and systems of an aging organism by maintaining motor activity is a kind of "protection" against premature old age, a means of structural improvement of tissues and organs.
Physical activity is the most important prerequisite for maintaining the functional ability of an aging organism.
The goals and objectives of medical physical culture are:
training of the cardiovascular, respiratory systems, musculoskeletal and vestibular apparatus.
Improving the function of the central nervous system.
Metabolic stimulation.
- Sparing; gentle trainer; trainer; intensive trainer.
- pre-retirement: women - 50 - 55 years old,
- elderly - 60-74 years old - 76-89 years old, long-livers> 90 years.
| Age group | Motor mode |
| 50-55 years old (women) 55-60 years old (men) | trainer |
| 60-74 years old | Gentle trainer |
| 75-89 years old | |
| > 90 years | Sparing |
Characteristics of physical exercises in different motor modes
| Initial position | Exercises | Tempo (number of repetitions) |
|
| Gentle Mode (I) |
|||
| Alternating straight leg raises | 12 | ||
| Standing, legs apart, hands on the belt | Tilt to the right with raising the left hand. The same to the left with raising the right hand. | 16 | |
| Standing, legs apart, hands down | Circular motions with hands 8 times in each direction. | 16 | |
| Lying on your back, arms to the side | With the toe of your right foot, touch the floor on the left, turning the pelvis, return to the starting position. The same on the other side. | 16 | |
| Gentle training regimen (II) |
|||
| Standing, feet together, hands on the belt | Circular body movements alternately in each direction | 20 | |
| Standing, hands on the belt | Lean forward (back straight) to 90 and straighten | 20 | |
| Move to a sitting position, return to starting position. | 10 | ||
| Basic stance (legs together, arms along the body) | Hands up - inhale, lower your arms, bending forward and half-squatting - exhale | 12 | |
| Training Mode (III) |
|||
| Main rack | Stretching with tension of the arms and torso, lifting on toes | 10 | |
| Sitting on the floor, legs straightened, arms behind | Raise the pelvis, straightening the torso, return to the starting position. | 20 | |
| Lying on your back, arms along the body | Arms back behind the head and with tense pulling of the socks away from you (extension), return to the starting position - relax. | 8 | |
| Main rack | Raise your leg, touching the toes with your hands, return to the starting position. Raise the bent leg, bringing your hands together under your legs, return to the starting position. | 20 | |
- Introductory, Main, Final.
Mode # 1
(age 50-55)
| Lesson section | Initial position | Exercises | Duration (min.) | Methodical instructions |
| Introductory | Walking at a normal pace with gradual acceleration and deceleration. Elementary physical exercises for the arms and trunk alternate with dynamic breathing exercises in a ratio of 1: 3 | Rhythmic, at a calm pace. Perform exercises freely, with medium and large range of motion in the joints. | ||
| Basic | Elementary exercises for arms, legs, trunk along various axes. | Alternate exercises correctly with dynamic breathing exercises. | ||
| Exercises in throwing and passing balls and medicine balls, relaxation of muscle groups of arms and legs. Sedentary ball games and short runs. | Alternate with breathing and lower limb exercises. Diversify the ways of throwing and transferring gymnastic objects. To regulate the emotional reactivity of patients, include rest pauses and breathing exercises. | |||
| Final | Walking with a normal step and complicated, exercises for relaxing the muscles of the trunk of the arms, legs, breathing static exercises. | Rhythmic walking, at a calm pace. |
Total 40-45
Mode # 2
(age 60-74 years)
| Lesson section | Initial position | Exercises | Duration (min.) | Methodical instructions |
| Introductory | Sitting on a chair | Elementary gymnastic exercises for arms and legs | Perform exercises freely, alternating with breathing, dynamic exercises. | |
| Basic | Exercises for arms, legs with a large amplitude. Lightweight exercises for the abdominal muscles and for the muscles of the pelvic floor. | Avoid straining and disturbing the rhythm of breathing. Deep breathing after relatively difficult physical exercise. | ||
| Walking is simple, in different directions at a calm pace. Breathing exercises. | Follow the rhythm of breathing | |||
| Final | Sitting on a chair | Elementary exercises for arms, legs and torso. Breathing, dynamic, then static exercises. |
Total 30-35
Mode No. 3
(age 75-89 years old)
| Lesson section | Initial position | Exercises | Duration (min.) | Methodical instructions |
| Introductory | Sitting on a chair | Elementary exercises for the arms and legs combined with exercises for the trunk and breathing. | Perform exercises rhythmically. Smoothly, at a calm pace. Do not hold your breath. Breathing exercises alternate with general developmental exercises in a ratio of 1: 3 | |
| Basic | Exercises for medium and large muscle groups of arms, legs and trunk in combination with dynamic breathing and muscle relaxation exercises | Perform exercises freely, with a large range of motion in the joints. The pace is slow. Breathing exercises alternate with general developmental exercises in a ratio of 1: 3. | ||
| Sitting and standing | Exercises to train the vestibular apparatus and coordination of movements, combine with exercises to relax muscle groups. | To achieve the most complete relaxation of muscles, exercises for training the vestibular apparatus should be correctly combined with the phases of breathing. | ||
| Standing | Exercises for arms, legs, trunk with the inclusion of swinging movements, exercises for coordination. | Perform exercises freely, at an average pace. Do not hold your breath. | ||
| Final | Sitting on a chair | Elementary exercises for arms and legs in combination with physical exercises to relax muscle groups and breathing. | Breathing is free, deep, rhythmic. The pace of the exercise is slow. |
Mode No. 4
(centenarians over 90)
| Lesson section | Initial position | Exercises | Duration (min.) | Methodical instructions |
| Introductory | Walking at a normal pace with gradual acceleration and deceleration. Combine walking with elementary hand exercises. | Average pace, do not hold your breath | ||
| Basic | Sitting on a chair | Elementary exercises for small, medium and large muscle groups, arms, legs and trunk in combination with breathing exercises | Perform exercises freely with a large range of motion in the joints. Breathing exercises alternate with general developmental exercises in a ratio of 1: 4 | |
| Exercises with moderate statistical and dynamic effort, including exercises for training the vestibular apparatus and for coordination of movements. | Exercises should be performed rhythmically, at an average pace, correctly combined with breathing phases. Monitor your posture. | |||
| Final | Walking with a normal pace, calm, with elementary exercises for arms and legs, combined with exercises for relaxation and breathing | Breathing is free, deep. The pace of the exercise is slow. |
COMPLEXES OF PHYSICAL EXERCISES FOR ELDERLY AGED PERSONS
To limit the negative effects of aging and targeted effects on the body, complexes of physical exercises are used that improve the mechanisms of regulation, heart activity and expand the range of motion in the joints and spine of elderly people. To strengthen the heart and expand the range of its work from the minimum at rest to the maximum in the load, exercises are used that develop endurance: dosed walking, health-improving jogging, cycling, swimming, etc. To "rejuvenate" the joints and intervertebral cartilage, loads are used that expand the range of motion in them. When performing these exercises, it is recommended to follow a number of rules: before performing a set of exercises for the joints, a 3-5 minute warm-up of a general nature (it may consist of walking and breathing exercises); repetition in the first lessons of each exercise 3-4 times with a small "amplitude, gradually increasing the number of repetitions up to 10-15 times or more; expansion of the range of movements after mastering the technique of performing the exercise; performing exercises daily, with a total duration of 7-15 minutes (you must constantly monitor breathing ); when pain appears, the load stops, rest for 5-7 minutes and continuation of classes again.Exercise complexes can be developed independently, but it is better, especially for beginners for the first time, to take advantage of the advice of experts.The proposed complex uses simple, easy-to-do exercises available to everyone. * Exercise 1. Sitting on a chair, legs bent at the knees, hands on knees, raise your shoulders - inhale, lower - exhale; relax, breathing is calm, shallow (repeat Zraza). * Exercise 2. Sitting on a chair, legs bent at the knees, hands on knees, squeeze the hands, while lifting the toes towards you (average pace, repeat 8-10 times). * Exercise Z. Sitting on a chair, legs bent at the knees, hands on knees, alternately take the straightening arm to the side and return to its original position (slow pace, repeat 3 times with each hand). * Exercise 4. Sitting on a chair, bending your legs, holding your hands behind the back of the chair, alternately unbend your right and left legs, sliding your feet on the floor (average pace, repeat 4 times with each leg). * Exercise 5. Sitting on a chair, raise your right hand up - inhale, lower - exhale (slow pace, repeat 3 times with each hand). * Exercise 6. Sitting on a chair, turn the torso with arms spread out to the sides (slow pace, repeat 3-4 times in each direction). * Exercise 7. Standing sideways to the chair, with one hand holding on to the back of the chair from above, perform swinging movements with the opposite arm and leg forward and backward; the same, standing on the other side (swings are performed freely, without tension, repeat 6-8 times). * Exercise 8. Stand the length of outstretched arms from the chair and, leaning on the back, slowly sit down - inhale, return to the starting position - exhale (repeat 6-8 times). * Exercise 9. Sitting on a chair, hands on your knees, perform circular movements with your foot, touching the floor with your toes (repeat 4-8 times with each foot). * Exercise 10. Sitting on a chair, hands on your knees, alternately raise your hands up - inhale, lower - exhale (repeat 3-4 times with each hand). * Exercise 11. Sitting on a chair, hands on your knees, alternately bring and spread the heels and toes of the feet in 4 counts (arbitrary breathing, repeat 8-12 times). * Exercise 12. Sitting on a chair, straighten your legs, lower your arms, leaning back in the chair, close your eyes and relax for 5-10 seconds. This complex is performed daily for 10-12 days. Particular attention should be paid to the accuracy of movement when performing exercises 4, 6, 7, 8, 9. They are difficult for persons with stiffness in the joints, but it is not necessary to exclude them from the complex, but on the contrary, they should be achieved, repeating each separately several once a day. After 10-12 days, the complex is complicated by the introduction of special exercises for the necks, which are performed while sitting on a chair: 1 slowly turn their head to the right and left; 2 slowly tilt their head to the left and right; 3 tilt head slowly back and forth; 4 head movements forward and backward; 5 head rotations with shoulders lowered and raised; Straighten 6 legs, lower your arms, lower your arms, lean back in the chair, close your eyes and relax for 5-10 seconds. Neck exercises are especially useful for people with osteochondrosis of the spine, they reduce or reduce headache, pain in the heart. When they are performed, a slow pace is observed, achieving a full range of motion, repeating each position 3 times. As the described exercises are mastered, personal experience of physical activity appears, which is used to develop new complexes of exercises. Initially, it includes exercises without weights: squats, bends, jumps, arm rotations, leg swings, etc. stick exercises are very good, they help develop coordination of movements and mobility in the joints. Then exercises with dumbbells, balls, rubber shock absorbers are added, which develop muscle strength and endurance. When developing exercise complexes, it is necessary to take into account your motor capabilities, there is no need to rush to force the load (only a gradual increase, the sequential inclusion of more and more complex exercises will provide a healing effect); do not wait for the onset of the healing effect immediately, only after a month of systematic daily exercises will you feel cheerfulness, freedom of movement, a desire to exercise; be sure to include in the complex an exercise that is especially difficult for you. When performing complexes of physical exercises, do not forget that this is absolutely not enough for an active motor regime. Along with the complexes, use walking, health-improving jogging, elements of sports games, outdoor games and other loads. Combining them with hardening, remembering about self-control, you can be sure of the healing, "rejuvenating" effect of the chosen motor regime.
Appendix 5.1.
Let's get through test, which will help you understand the state of your body, discover its strengths and weaknesses, and thereby draw a conclusion about your physical abilities, choose the sport that suits you best.
I. Breathing
1. Do you smoke?
No - 5 points
Up to 5 cigarettes a day - 4
Up to 10 cigarettes a day - 3
More than 20 cigarettes daily - 0
2. Do you get short of breath when you walk fast?
After a few meters - 1 point
After a few hundred meters - 3
After a few kilometers - 4
3. How do you breathe after walking up to the third floor?
Fairly even - 2 points
Choking - 1
4. When you play sports, what makes you stop to rest?
Difficulty breathing - 2 points
Muscles get tired - 4
5. How long can you hold out underwater without breathing?
Several seconds - 1 point
30 seconds - 3
45 seconds - 4
More than a minute - 5
6. Do you know how to restore breathing after intense physical exercise, stress?
No - 0 points
Only sometimes - 2
Quite often - 3
Results:
23 to 16 points ... You have no difficulty in breathing. It adapts perfectly to your work and sports activities. You can safely play any kind of sport: basketball, volleyball, tennis, cycling, swimming, surfing, water skiing, scuba diving ... The choice is yours!
15 to b points ... You need to develop, train your breathing. We offer you a great exercise: jumping rope every day for 10 minutes. It is very important to learn how to breathe correctly, to take a full breath in and out. We recommend you moderate physical activity, but make more effort, do all the exercises carefully, regularly. We advise you to go cycling, cross-country running, swimming.
5 or less points ... You can't breathe properly. And before you start any kind of sport, you have to learn this: "store" the air, prepare your lungs. Walk more. Do the following exercise every morning and evening: while lying down, inhale deeply and exhale completely; straining the press, you train, develop it. Repeat this exercise 20 times. As your lung capacity increases, you can go hiking. Long walks and hikes in rough terrain and in the fresh air calm the nervous system and allow you to breathe freely.
P. Aerobic capacity
1. Do you walk?
Never - 0 points
Sometimes - 1
Regularly 1 km per day - 2
1 to 3 km per day - 3
Over 3 km daily - 4
2. Do you do any of the following sports during the weekend: cycling, swimming or jogging?
Never - 0 points
Sometimes - 2
Regularly - 4
3. How long have you been doing any of the above sports?
Half an hour - 2 points
From half an hour to 1 hour - 3
Over an hour - 4
4. Can you talk while walking, running or cycling?
Yes - 2 points
No - 0
5. What is the approximate distance you can cover in 12 minutes of walking, jogging?
More than 2.6 km - 5 points
2 to 2.6 km - 4
From 1.7 to 2 km - 3
From 1.5 to 1.7 km - 2
Less than 1.5 km - 1
Results:
19 to 12 points ... You have an energetic, active nature, you know how to give your muscles and heart the best "fuel" - oxygen. Not only can you practice any kind of sport, you have reason to consider whether or not to take sports seriously. Run at your usual pace for several kilometers, then with a jerk increase the pace at a distance of 100 - 200 meters. This will help you develop even more stamina and run faster. It would be useful for you to cycle to work and shops. In summer, on the river, on the sea, run on the sand, swim as much as possible. If you are in the mountains, try cycling through difficult terrain and climbing steep slopes.
11 to 6 points ... You can do some sports, but first you need to develop your aerobic abilities more in the main sports: cycling, swimming, running. Be patient and persistent. When you are running or cycling, get in the habit of talking to your mates. Breathe deeply and evenly, try not to choke. Do not forget that real physical activity begins only after 20 minutes of vigorous activity.
5 or less points ... Develop your program, in which there is a daily walk of 2 to 5 km, alternating with running on rough terrain. Plan a half hour biking or swimming each day, then gradually increase the duration and distance. But if such intense loads exceed your capabilities, then first limit yourself to exercises with a jump rope or refuse the elevator and climb the stairs on foot. After a while, try cycling, swimming, and running again. The effect will not slow down.
III. Body flexibility
1. Bring your legs together and slowly bend toward the floor.
You touch the floor with your palms - 4 points
With your fingertips - 3
You don't reach the floor - 0
2. Legs straight, shoulder width apart. Lean left and right without moving your pelvis.
You touch the calves - 4 points
Reach your knee - 3
Do not reach the knee - 0
3. Lying on your back, put your legs behind your head.
Touch the floor with straight feet - 4 points
Touch with slightly bent legs - 3
Bent legs - 2
You will not reach the floor - 0
Results:
12 to 8 points ... You have enviable flexibility. To keep fit, we recommend that you go in for gymnastics, sports dancing, swimming.
7 to 4 points ... You were probably flexible as a child. Then let me give you one piece of advice: alternate strength sports (basketball, volleyball, handball ...) with softer ones, such as tennis, gymnastics, sports dancing, swimming. Thus, you will return to its former form.
3 or less points ... Alas, you are not flexible enough. And you yourself feel it in Everyday life... Please select sports activities that develop flexibility and musculature - gymnastics, dance Sport, yoga, swimming. These sports will also help you develop a sense of balance. But do not overexert yourself, proceed from your capabilities. Only patience and sustained training will give you flexibility back.
IV. Jumping ability
1. Collect your legs, swing your arms and jump forward. How far have you jumped?
120 cm - 2 points
160 cm - 3
180 cm - 4
200 cm and more - 5
2. Feet together, stand against the wall raised above your head with your right hand measure the height with chalk. Then jump up and make the second mark. How much higher than the first mark did you jump?
25 cm - 1 point
25 - 30 cm - 2
30 - 40 cm - 3
40 - 50 cm - 4
More than 50 cm - 5
Results:
10 to 6 points ... You are jumpy, energetic. We recommend you any kind of outdoor sports: volleyball, basketball, swimming, athletics. This is a good workout for the respiratory system and heart. But don't overwork!
5 or less points ... Unfortunately, your progress here is modest. Do the rope first, jump more, but with your legs collected, for at least 5 minutes a day. When you walk or run, jump over obstacles that you come across on your way: fallen trees, grooves, garden benches, low fences. Jump trying to grab the leaves of the trees (without plucking them, of course). Play volleyball or basketball. And the results will not be slow to show.
V. Your muscles
1. Do your muscles hurt after exercise?
Always - 2 points
Sometimes - 3 Never - 4
2. Do you experience pain in your legs when skiing or cycling?
Always - 2 points
Sometimes - 3
Never - 4
3. Do your feet ache when you walked several floors?
Sometimes - 2 points
Never - 3
4. Do you have muscle cramps?
Often - 1 point
Rarely or never - 2
5. Do you feel pain in your arms and shoulders when swimming or cycling?
Often - 2 points
Sometimes - 3
Never - 4
6. Can you do something with your hands high without difficulty?
Yes - 3 points
No - 0
7. Try to sit down on one leg, keeping the other straight, without helping with your hands.
You have successfully completed this exercise - 4 points
Completed it, but lost their balance - 3
Performed by helping yourself with your hand - 2
Failed to complete - 0
8. Do you feel back pain 2 to 3 hours after exercise?
Always - 1 point
Sometimes - 2
Never - 3
Results:
27 to 20 points ... Your muscles are in good condition. Play the sport that interests you the most. But do not forget to make pedestrian crossings, hikes in the mountains. This will increase muscle strength.
19 to 10 points ... You still need to develop your muscles. Exercise actively with weights and dumbbells to strengthen the muscles. Play more volleyball or basketball, do more gymnastic exercises.
9 or less points... We must admit that your muscular system is poorly developed. Take advantage of your summer vacation and do 30 to 45 minutes of gymnastics at least twice a week. But the load should be increased gradually in order to avoid the appearance of fatigue and muscle spasm. After the vacation, continue your workout even more intensively, but not forgetting the minutes of rest. And swim more - the water miraculously massages tired muscles and soothes you.
Taking care of our own health largely depends on ourselves. At any age, active physical activity is required to maintain normal vital functions of the body.
With age, regular functional changes in organs and systems occur, even in the absence of any diseases.
On the part of the cardiovascular system, it is a deterioration in the contractile function of the heart muscle, a change in the intensity of the work of the heart muscle, an increase in blood pressure, a thickening and a decrease in the elasticity of the vessel walls. Due to changes in the activity of the nervous and cardiovascular systems, the recovery period after physical activity becomes longer.
With age, the functionality of the respiratory system is limited, atrophic changes in the mucous membrane of the gastrointestinal tract develop.
For people of older age groups, changes in the musculoskeletal system are characteristic: a decrease in the volume of muscle mass, a decrease in the content of minerals occurs in the bones, a decrease in bone mass, bones become weaker and more brittle, there is a risk of fractures. Clinically, aging of the musculoskeletal system is often manifested by fatigue when walking, periodic aching pain in the spine and joints, impaired posture and gait, limited mobility and soreness in the spine and joints. With an active motor mode, the aging process of bone tissue slows down.
With age, pronounced structural and functional changes develop in adipose tissue, and, above all, in humans, the size of adipose cells increases. The development of this effect is hindered by constant physical activity.
Exchange processes slow down. There is a discrepancy between the energy intensity of the diet and the actual energy costs, therefore, less calories are required to maintain a constant weight. Therefore, maintaining a healthy weight becomes a challenge, and exercise helps control body weight.
Thus, the aging of the body is accompanied by various changes on the part of all organs and systems of the body.
Therefore, it is important at any age, including the elderly, to lead an active lifestyle. Before starting classes, it is necessary to undergo a comprehensive examination by a doctor and receive recommendations on the selection of physical activity, taking into account age, gender, and existing chronic diseases.
It is better to start classes under the guidance of a specialist who will teach you how to perform certain exercises correctly, help you choose an individual level of load, and monitor your well-being. You also need to pay attention to rest between exercises, because the body in old age does not recover as quickly as in a young one.
When choosing a sport, first of all choose what you like. This can be hiking, walking, including Scandinavian, moderate cycling, provided that physical activity is well tolerated - jogging, swimming, water aerobics, training on simulators, group classes in fitness clubs, dancing, yoga. Due to the high risk of injury and excessive stress on the body, sports such as ice skating, intense power loads, and fast running should be excluded.
Recommendations:
In old age, it is necessary to observe the principle of moderate exposure to physical activity, performing exercises with rest pauses;
· Performance of physical exercises should not be accompanied by concentrated loads, excessive stresses, fast movements;
· Observance of the principle of gradualness in increasing and decreasing physical activity;
· It is advisable to use fractional loads throughout the day;
· Self-control during exercise (subjective reaction, heart rate control);
· Alternate physical exercises with breathing exercises;
· Perform exercises aimed at maintaining general physical activity, and special exercises for balance and coordination of movements.
Lead an active lifestyle, be healthy!
Physical activity- evolutionarily the most ancient, physiologically most powerful "lever" of influence on the body. Physical activity is accompanied by a restructuring of the activity of the nervous, endocrine, cardiovascular, respiratory and other systems of the body. Let us prove the validity of this statement.
- Restriction of physical activity - physical inactivity - contributes to the deterioration of health, especially of the elderly, and in the experiment causes a reduction in life expectancy.
- Most centenarians have different lifestyles high level motor activity, labor activity.
- There is a connection between limited human motor activity and the development of age-related pathology.
- The prophylactic effect of high physical activity on the development of pathology has been proven.
- An active motor regimen has a training effect on the elderly.
However, it must be remembered that in any organism the motor factor can cause an optimal reaction, and maybe a negative, damaging one. It all depends on the state of the body and the strength of the impact. So take your time to exercise.
The growing deficit of physical activity, necessary for the full life of the organism, the state of a kind of "muscle starvation" sharply increase the role and importance of physical culture.
Physical inactivity sharply reduces the life span of experimental animals - they develop signs of accelerated, premature aging, biological age increases. So, prolonged limitation of motor activity leads to disruption of energy processes, a decrease in the contractile ability of the heart; congestion develops in the liver, lungs; the concentration of many hormones in the blood changes, the sensitivity of tissues to them is weakened; there are shifts in the excitability of the nerve centers; morphological changes are observed in the organs; the body's resistance to many damaging environmental factors decreases.
As we age, a vicious cycle occurs. Age-related changes in the system of self-regulation of movement, in the cardiovascular system lead to a limitation of motor activity, and the hypodynamia that develops with age aggravates the development of aging of the body. That is why breaking this vicious circle is so important for each of us.
There is a number of evidence that high physical activity, training the body's systems, improves the "quality" of life, increases the level of adaptation of the body, makes it more resistant to the action of damaging factors.
Physical activity leads to a number of important positive effects:
- economizing (more economical activity of the heart, etc.);
- antihypoxic (improving blood supply to tissues, pulmonary ventilation, reducing oxygen demand, etc.);
- anti-stress (increased reliability of nervous and hormonal mechanisms);
- gene-regulatory (activation of the synthesis of many proteins);
- psychoenergetic (increase in mental performance, the predominance of positive emotions, etc.).
There is a connection between physical activity and species life expectancy. A hare lives longer than its inactive relative, a rabbit, a horse lives longer than a cow, a squirrel lives longer than a rat. Movement at any level of the body activates recovery processes, reduces the risk of developing pathologies of the cardiovascular system, and increases life expectancy.
Motor activity, motor regime - capacious concepts.
Their character, strength, duration can vary over a wide range. One of the main problems is choosing the optimal load. Otherwise, you can get an adverse effect and discredit the principle itself. Heavy workloads in older people can be disastrous.
Lack of movement for a long time (in particular, in people deprived of systematic muscular efforts by the nature of their professional activities) is a factor predisposing to the development of the most common diseases of the cardiovascular system in old age - atherosclerosis, hypertension and myocardial infarction. Hence, it is clear why these diseases are more common in people of mental labor than in those engaged in manual labor.
The development of the state of fitness during physical education is accompanied by the restructuring of metabolic processes. Changes in fat metabolism are especially important. High cholesterol, which is characteristic of many middle-aged people, is a significant "risk factor" for cardiovascular diseases; it becomes less pronounced under the influence of systematic exercise. In the blood serum, substances increase that play a protective role against the development of atherosclerosis and other diseases of the cardiovascular system.
The most common indicator of an improvement in metabolic processes in the body under the influence of physical activity is the normalization of body weight. Reducing excess weight due to overdeveloped adipose tissue also improves performance.
An active motor regime has a positive effect on the central nervous system.
The efficiency of the motor nerve centers increases, and impaired coordination of movements is eliminated. Favorable changes also occur in the subjective state: the state of health, sleep, mood improves, the feeling of fatigue decreases, which usually appears in the second half of the working day, and trained people stay in a state of vigor all day.
Systematic exercise inhibits sclerotic processes in the walls of blood vessels. In athletes, especially those training endurance, the indicators of vascular elasticity correspond to those recorded in people 10-12 years younger.
An extremely important side of the influence of physical exercises on the body of people 40-60 years old is improving the activity of the cardiovascular and respiratory systems.
This is especially pronounced during normal physical exertion: under their influence, the reactions of blood circulation and respiration are economized, and the recovery period is shortened. Regular exercise leads to the development of additional vessels in the heart muscle, which improve the blood supply to the heart; blood clotting decreases, which reduces the possibility of blood clots. In this case, strictly dosed workouts should be observed - extreme loads negatively affect the heart.
Thus, the development of a state of fitness leads to two opposite, interrelated processes - economization (at rest and under normal, non-limit loads) and an expansion of the body's range of work at maximum stresses. The restructuring of the regulation of the cardiovascular system that develops with dosed muscle activity also has a beneficial effect on the reactions of blood circulation under conditions of psychoemotional stress.
It is quite clear that the change in the regulation of the circulatory system that develops during physical training serves as a reliable "shield" not only against possible adverse effects of muscle activity and its deficit, but also against the most different impacts that can disrupt the work of the heart. A person becomes more mentally balanced, optimistic, self-confident.
An active motor regimen, replenishing motor impairment, developing a state of fitness, serves as the most effective means of preventing diseases and the development of premature aging.
Now let's talk about what physical exercises can be recommended for older people to prevent senile changes in the body.
For people who are weakened, but not sick, ordinary walking tours along Suvorin are suitable as physical activity.
While walking, it is advisable to breathe, as Suvorin advises. So, here are his tips.
“I combine rhythmic breathing without fail with walking in the open air. If you don't have free time, make it a rule to never go to bed without walking 6 km in the fresh air in any weather.
If an hour's walk still tires you too much, do not rush - start with a half hour, then gradually extend it. And half an hour of rhythmic breathing in the morning and the same amount of it in the evening, it will tremendously wash your entire body with oxygen and magnetism.
The rhythm of breathing is inevitably connected with the rhythm of walking, which has very important consequences for the depth and ease of breathing.
- Keep your mouth tightly closed and breathe through your nose. Then the air hits the mucous membrane of the nasal cavity, and it greedily absorbs from it the magnetism that is poured into it, which is of paramount importance for your nerves. You should know that the nasal mucosa has the same special ability to absorb magnetism from the air.
- Keep the clavicle bones (on the chest under the neck) as high as possible - as if you were carrying them on a tray in front of you. This by itself, without any other worries, will provide you with two important conditions for success: 1) at the same time, you will always carry your head high, your spinal column will straighten by itself and your chest will open to deep breaths; 2) you will breathe with the upper part of the lungs, while the lower part is also ventilated deeply.
The breathing rhythm should correspond to the strength and capacity of our lungs and chest, and it is set like this: keeping your head high and your body straight, walk calmly and freely, counting a couple of steps to yourself, that is, each right or each left leg, in sixes like this: “One , two, three, four, five, six! " etc. At the same time, when you count the first three pairs of steps, breathe freely and deeply, and when you count the second three pairs, breathe out. Make the transition from inhaling to exhaling freely and without holding your breath. Breathe through your nose.
If the sixes count is hard for you, take fours or eights, but use it in such a way that your half-hour or hour-long walk will not tire you. Fatigue, especially at first, forbid yourself. The lung tissue is delicate and easily tired with exaggerated deep or too frequent inhalation.
For a weak person, tired of nerves, the first two evening walks will give completely different sensations when getting out of bed in the morning: instead of weakness and lethargy - vigor and strength. But I repeat: on the first nights sleep can be uneven due to natural arousal until you get used to it. "
After you have mastered such walks and they begin to seem easy to you, go jogging. You need to run at least 3-4 times a week for 30-45 minutes. This will improve the health of the cardiovascular and respiratory systems.
For people suffering from sluggish chronic diseases, it is useful to do athletic gymnastics daily for 30-45 minutes. Volitional efforts and tensions will allow the body to recharge with energy, stimulate biosynthesis. It is necessary to start the exercises with small dumbbells.
At the end of the session, you should feel a slight perspiration from the exertion.