Conheça os benefícios e exercícios recomendados para uma melhor qualidade de vida dos idosos. Nunca é tarde para começar a se exercitar!
Quanto antes você começar a praticar exercícios físicos, melhor será. Afinal, nunca é tarde para começar a praticar atividade física!
Seja jovem ou idoso, o importante é movimentar-se regularmente. Mas na 3ª idade, quais os principais benefícios que a atividade física regular proporciona, quais exercícios devem ser feitos e como devem ser praticados? Vamos descobrir tudo isso ao longo desta leitura.
Benefícios da prática de exercícios para idosos
A prática regular de exercícios físicos durante a terceira idade é essencial para a manutenção da saúde e da qualidade de vida. Além de ajudar a manter a independência e a autonomia, os exercícios trazem inúmeros benefícios aos idosos.
Saúde Cardiovascular: Os exercícios aeróbicos, como caminhada, natação e ciclismo, ajudam a fortalecer o coração e a melhorar a circulação sanguínea, reduzindo assim o risco de doenças cardíacas e derrames;
Saúde Óssea: Atividades de resistência, como musculação e levantamento de peso leve, ajudam a fortalecer os ossos, reduzindo assim o risco de osteoporose e fraturas;
Equilíbrio e Coordenação: Exercícios que focam no equilíbrio, como tai chi e ioga, podem ajudar a melhorar a postura, reduzir o risco de quedas e manter a mobilidade.
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Exercícios recomendados para idosos
Segundo a professora Lidiany Scalabrin de Rossi, os exercícios mais recomendados para maiores de 60 anos vão depender muito do histórico de treino do indivíduo.
“Em geral, os exercícios mais aconselháveis são os exercícios resistidos, realizados preferencialmente em máquinas biomecânicas, projetadas para melhor execução dos movimentos, e os exercícios aeróbicos de baixo a moderado impacto. Porém, é importante respeitar os limites individuais e, quando necessário, seguir as orientações médicas”, explicou.
Os exercícios resistidos são essenciais para a manutenção da massa e força muscular, que tendem a diminuir com a idade. As máquinas biomecânicas são projetadas para garantir a execução adequada dos movimentos, minimizando o risco de lesões e proporcionando maior segurança durante o treinamento.
É fundamental respeitar os limites individuais na prática de exercícios físicos. Além disso, quando necessário, é importante procurar orientação médica. Cada pessoa tem as suas limitações e necessidades, e um programa de exercício personalizado pode garantir os melhores resultados em termos de saúde e bem-estar durante a terceira idade!
Some Good Exercises for the Elderly
It is essential for the elderly to stay active and healthy, but it’s important to choose the right exercises, considering age and physical condition.
Here are some recommended exercises:
Plank: Strengthens the core and improves posture. Lie face down on a mat, with your forearms on the floor and your body straight, supporting your weight on your forearms and the tips of your toes. Hold the position for 30 seconds and repeat 3 times.
Chair Squats: Strengthens the legs and hips. Stand with your back to a chair, feet shoulder-width apart, and squat down until your glutes touch the chair, then return to the starting position. Perform 3 sets of 10 repetitions.
Horizontal Leg Press: Strengthens the legs and glutes. Seated on the machine, push the weights with your feet shoulder-width apart, keeping movements firm and controlled. Perform 3 sets of 10 repetitions.
Calf Raises: Strengthens the calf muscles. Stand on a step or platform with the balls of your feet and perform a plantar flexion movement, lifting your heels. Perform 3 sets of 10 repetitions.
Chest Press: Strengthens the chest and shoulder muscles. Using a machine, adjust the seat so the handles are just below shoulder height. Keep your core engaged and your back straight. Perform 3 sets of 12 repetitions.
Dumbbell Shoulder Press: Strengthens the shoulders. Sit on a bench with lumbar support and hold a dumbbell in each hand. Lift the dumbbells overhead, keeping your arms slightly bent, and then return to the starting position. Perform 3 sets of 12 repetitions.
It’s important to note that the intensity and number of repetitions should be adjusted according to each individual’s physical ability.
Always consult a healthcare professional before starting any exercise program!
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Important Precautions When Exercising
Regular physical exercise offers numerous benefits for the elderly, but taking certain precautions is essential to ensure safety and well-being during activities. Here are some important considerations:
Medical Consultation: Before starting any exercise program, it is crucial to consult a doctor to assess overall health and check for any contraindications to physical activities.
Proper Warm-Up: Begin with a proper warm-up to prepare muscles and joints for exercise. This can include light walking, stretching, and gentle movements.
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Hydration: Staying hydrated during exercise is essential, especially for the elderly, who may have more difficulty regulating body temperature. Drink water before, during, and after exercise.
Appropriate Clothing: Wear lightweight, comfortable clothing that allows free movement. Choose suitable footwear that provides support and cushioning for the feet.
Posture Awareness: Maintain correct posture during exercises to avoid injuries. Pay attention to the alignment of your spine, shoulders, and knees.
Respect Your Limits: Know your limits and honor them. Don’t push your body too hard, and don’t hesitate to take breaks if needed.
Professional Guidance: It’s recommended to work with a physical education professional specializing in gerontology. They can design an exercise program tailored to your needs and abilities.
Exercise Variety: To achieve the best results, include a variety of exercises in your routine. Incorporate aerobic, resistance, and balance activities to target different muscle groups and avoid monotony.
Listen to Your Body: Pay attention to your body’s signals. If you feel pain, dizziness, shortness of breath, or any other unusual symptoms, stop immediately and consult a healthcare professional.
Adequate Rest: Rest is as important as exercise. Ensure sufficient recovery time between workout sessions to avoid excessive fatigue and allow muscle repair.
By following these precautions, the elderly can enjoy the benefits of physical exercise safely and effectively, contributing to a healthier and more active life.
It’s never too late to start exercising! Even if you haven’t been very active before, you can still reap the benefits of physical activity in your golden years. The key is to start slowly, respect your limits, and seek guidance from qualified professionals.
From improved cardiovascular and bone health to enhanced balance and coordination, exercise is fundamental for maintaining independence and quality of life. If you’re not yet exercising, don’t wait any longer!
Consult a doctor and a physical educator specializing in gerontology to enjoy a healthier, more active, and happier life in your golden years.
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