When people are 60 years old or older, their physical condition begins to deteriorate. The body is not as active as when they were young. The skin begins to sag. The nervous system begins to deteriorate. Response to stimuli is slow. Coordination between the brain and muscles decreases. Eyesight and hearing begin to function less well. Bones begin to become brittle. Muscles lose their strength. Most importantly, the heart and lungs begin to deteriorate. Knowing the changes in the body as we age means that we need to be very careful about our bodies.
- Elderly people without underlying diseases must undergo a physical examination before starting exercise because older people often สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ have hidden illnesses such as heart disease, high blood pressure, and diabetes.
- Elderly people with illnesses do not necessarily have the ability to exercise. But they must exercise under the supervision and advice of a doctor, along with undergoing a physical fitness check-up.
Exercise principles for the elderly
- Exercise intensity should be at 60 percent of your maximum heart rate. Should not exceed 85 percent of your maximum heart rate.
- Frequency of exercise: In the beginning, exercise should be done at least 2-3 times a week, every other day to allow the muscles to rest. When the body has adjusted, it can be increased to 4-5 times a week, but should not exceed 5 times per week.
- Exercise duration Exercise should be between 20-30 minutes, divided into a warm-up period, which includes stretching for about 5-10 minutes. Exercise period of no less than 12 minutes, and a recovery period of about 5-10 minutes. The time in each period can be adjusted as appropriate.
- Exercise progression: Start with small amounts and gradually increase the size or intensity of your workouts. Initially, you should start exercising at 55 percent of your maximum heart rate, then gradually increase to 60 percent, 65 percent, 70 percent, and so on.
- Types of exercise or sports: Avoid contact sports or sports that require high nerve coordination because they can be harmful to the body. If you have high blood pressure, you should not exercise by lifting weights because it can be harmful to your blood vessels. This type of exercise makes your blood pressure even higher.