Physical activity and older people
For adults in this age group physical activity involves improving exercises or activities during leisure time, movable types of activity (such as a bicycle or hiking), occupation (if a person continues to work), household chores, games, contests, sports or the planning day-to-day activities of the family and society. In order to strengthen the cardiopulmonary system, bone and muscle tissue, functional condition and reduce the risk of non-communicable diseases, depression, and cognitive functions, we recommend that you practice physical activity:
1. adults aged 65 years and older should pay at least 150 minutes a week of moderate-intensity aerobics classes, or, at least, 75 minutes per week high-intensity aerobics classes, or similar physical activity of middle and high intensity.
2. each aerobics should last at least 10 minutes.
3. in order to provide additional health benefits, adults of age must increase the load of their aerobic medium intensity up to 300 minutes per week, or up to 150 minutes per week, if you are engaged in high-intensity aerobics, or a similar combination of aerobic medium and high intensity.
4. adults in that age category with joints should perform exercises to balance against the risk of falls, 3 or more days a week.
5. Power exercises where the main muscle groups are involved, you should spend 2 or more days a week.
6. If older people for reasons of health cannot perform the recommended amount of physical activity, they should exercise their physical abilities and health.
Physical activity for everyone
These guidelines apply to all healthy people under 65 years of age or older. They also apply to people in these age limits with chronic diseases. People with special health problems, such as cardiovascular disease and diabetes, you might need to take additional precautions and medical advice before they will try to reach the recommended levels of physical activity for older adults.
There are numerous ways to encourage older persons to engage in physical activity, a total of 150 minutes per week.
In order to give physical activity, a total of 150 minutes a week, these sessions, you can assign shorter blocks, at least 10 minutes each throughout the week: for example, 30 minutes of physical activity of moderate intensity 5 times a week.
These recommendations apply to all older persons irrespective of their sex, race, ethnicity, or income. The recommendations also apply to older persons with disabilities, but can be adjusted on a case by case basis, taking into account the potential of such people to physical exercise, special health risks or restrictions.
The elderly, leading passive lifestyle or have any limitations in connection with illness, health benefit, if they will be shifted from the category “passivity” in category “activity” at some level. Older people, who have so far failed to comply with the recommendations for physical activity, should seek to increase its duration, frequency and, ultimately, the intensity for the subsequent implementation of those recommendations.
The women who chose to do sports
Everyone knows that each mature woman once a month there is “critical”. With hygiene in these days there are no problems, and if there is that omnipresent advertising will tell what material is stronger and more delicate scar appearance. The problem, or rather the eternal question: “to be or not be” better “deal or no deal” occurs before all the women who chose to do sports. In addition to the “critical day” sport can suddenly become ill works “began”.
Later in life (especially when sport is paid in advance) skipping classes is not so fond of. If you have “these” days are normally, without pain, then you can deal with, and even need only a soft mode. Importantly, notify your instructor about your condition, no matter what it is. Many girls and women are very shy to tell coach man that it now … well understands that … And today it … How would it correctly say? … In General is not able to Olympic records.
The male instructors are well aware of the physiology of the female body and understand what is happening with you. Will tell you even more, a good coach (again regardless of gender) first asked about your “cycle” and well-being during the “these days” in drawing up the plan and calculate loads. If you are at home, consider yourself a special program classes in “special days”. Replace the active and power exercises from yoga. But remember that “those” days of harmful bullying feet above the ears, the rock press and stand on his head. Not worth too much focus exercises in lying on his back with his legs.