The exercise
guidelines are about the amount of physical exercise that is required for good
health. That means:
exercise 2.5
hours (150 minutes) weekly,
spread over
several days.
moderately
intensive, so that your heart rate and your breathing are slightly higher than
normal
In addition to
those 2.5 hours, the guidelines also recommend adults to do muscle and bone-strengthening
activities twice a week and for the elderly in combination with balance
exercises.
We give you three advice below for more exercise and
exercising your balance.
Exercises for your balance, important for the elderly
In this advice, you can see that it is important for the
elderly to do balance exercises. A simple daily exercise to keep your balance
is to brush your teeth on one leg. One leg in the morning and the other leg in
the evening. That way you stand on one leg for about 4 minutes every day.
yoga exercises
worked out for a better balance.
balance exercise
Perhaps you yourself notice that your balance decreases. I
see it clearly happen at the weekly walking boat camp training that I give. The
"older" ladies have more difficulty with the exercises than the
younger ladies. That's because your balance simply decreases as you get older.
These simple exercises can help you maintain your balance. Schedule these
exercises so that you do this workout 2-3 times weekly (in addition to brushing
your teeth on one leg daily).
Exercises for more fitness
By moving, in whatever form, you work on your fitness.
Occasionally try to do this movement a little more actively, so that your heart
rate goes up for a moment. Exercising half an hour a day can be done by
cycling, walking, gardening or household.
A few simple exercises to raise your heart rate slightly:
interval walking -
find a long way with trees or lampposts - walk the length until you pass two
trees quickly and then until the next tree calmly and repeat this about eight
times. Depending on the distance you choose one or two trees. Perhaps five
trees is a better distance.
climb stairs - go
up and downstairs a few times at high speed. Pay close attention to safety, do
not go too fast.
overtaking someone
- are you cycling? Then try to overtake a walker or runner for a certain point.
So that you build in a small competition element for yourself.
Exercises for strength
To strengthen your muscle strength and bones you can do
different exercises to strengthen this. We have worked out many different
exercises for you on the site. But here are a few simple exercises for the
elderly:
sit & stand -
sit at high speed 3x 10 times and stand on a dining room chair. When you sit
down, you actually tap the chair. Make sure you place the chair in such a way
that it cannot slip.
imprints against
the wall - imprints and boards are very good for training core muscles. Only
this is quite heavy for many people. If you do it against the wall, then it is
better to hold on. Make sure your body is in one straight line at a 39 cm
distance from the wall. Put your hands against the wall and gently bend your
elbows 15 times, so that your nose goes to the wall. Repeat this three times.
train sitting
abdominal muscles - sit on the tip of a sturdy dining room chair that cannot
slide. Lift your feet off and on the floor, leaning back, but not touching the
handrail.
What if it doesn't work out?
We realize that doing these exercises works very well when
you are in good health. As you get older, the chances are that you are less in
shape or suffer from injuries more quickly.
Yet you can always keep moving, try out what you can do, no
matter how small the movement is. Also, try moving again as quickly as possible
and do what you can. Find all the help you need to make your life as normal as
possible. Then you can just stay in your own house and sleep in your
own bed. This prevents a bed from having to be in the room and you are mainly
confronted with things you cannot do.
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