No matter your age or how long you have not exercised, the right exercise will help you be healthier. But exercise must be built gradually and takes time. Divide exercise into 3 types: flexibility, strength, and endurance. Rank them from easy to hard. And consult your doctor if you have never exercised. Good exercise includes warming up before exercising every time. You must warm up first. You can walk around the house if the weather is not too hot or cold, walk in the house, walk on the treadmill, ride a bike, etc. Normally, it takes about 5-10 minutes to warm up. Warming up will make the blood flow to various organs more. The heart and blood vessels are more prepared. Prevent injuries from exercise. After that, start stretching.
Exercise in the elderly is divided into 2 types
- Specific exercises such as shoulder exercises เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย for patients with frozen shoulder, back muscle exercises for patients with back pain, and knee muscle exercises for patients with osteoarthritis.
- General exercise, which will result in a clear mind, a strong body, and indirectly, will help the elderly have better balance, reduce the incidence of falls. Which is the cause of broken bones, as well as other serious complications such as pneumonia, infection, etc.
Exercise in the elderly should be exercise that uses large muscles, such as jogging in cases where there is no osteoarthritis, walking, aerobics, Chinese boxing, and stick dancing, etc.
- Uncontrollable chest pain
- Have high blood pressure while exercising
- Irregular heartbeat
- Dizziness
- Unsuitable environment and climate
- After eating the main meal
What is static stretching?
Static stretching is when you hold an extended muscle for a period of time. Usually it is done after a workout to wind down and neutralize the muscles. While these moves are meant to lengthen your ligaments and muscles gently, doing so while your body is cold could actually cause more harm than good.
Each of your muscles are made up of lots of tiny fibers. When those muscles are pushed, pulled and stretched before they’ve received proper blood flow to meet the demands you’re putting on your body, those fibers tear. Starting cold with static stretches could injure your body before you even make it to the weight bench.
What about dynamic stretching?
Dynamic stretching is much better at preparing your body for working out than static stretching is. Instead of holding a pose, dynamic stretching involves rotating your joints and swinging your appendages for a set amount of time.
Dynamic stretching is stretching with movement, with the movement aligned to the specific workout or sport you’re participating in. For example, hurdlers will use dynamic stretching to slowly rotate their leg over the hurdle, performing the same movement that they will later use during a race. Likewise a quarterback would do a dynamic warm-up with arm circles and by doing throwing motions. A dynamic stretching warm-up is a practice run for your muscles, making it the best type of stretch to do before a workout.
Whether you’re working out first thing in the morning or after spending the day at your desk job, starting your gym routine with gradual warming movements, like dynamic stretches, will set you up for a better workout. And when we say “warmup,” we do mean literally warming your muscles. This is because movement increases blood flow to the areas of your body you’re targeting, while also loosening connective tissues.