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Gymnastics for men after 60 years. Morning Exercises For Older Women Free Video

Gymnastics for men after 60 years. Morning Exercises For Older Women Free Video

03.12.2021

Exercise is useful at any age to prepare the body for stress during the day, improve heart function and blood vessels, nervous and muscular systems, perfectly strengthens the musculoskeletal system, sets a good mood for the whole day. Useful for middle-aged and older people.

Healthy lifestyle of retirees

You can see people of older retirement age who go in for sports, run, learn Scandinavian walking, and lead an active lifestyle. These are good habits that promote health, mood, and mobility. Gymnastics for seniors over 60 will only bring positive results.

There are more benefits in an active lifestyle. This is an important component, without which health problems are expressed. With reaching a certain age (50−55 years), there is less sport in life. A fifty-year-old person loses muscle tone, vigor, becomes passive. Many attribute the symptoms to old age. From no load, physical work muscles weaken in the same way as the nervous system. For old people, a shuffling gait, stoop is characteristic.

The benefits and contraindications of gymnastics

Charging for the elderly will help improve the level, life expectancy, and strengthen health. A regular set of exercises will help strengthen the nervous, circulatory system, will support the work of the heart, maintain posture and gait. It will help people who are overweight to lose those extra pounds. Metabolic processes, blood circulation are enhanced, vigor and energy appear. Pensioners, thanks to exercise, will improve the respiratory and circulatory systems, strengthen the immune system. A sedentary lifestyle leads to many diseases. Thrombosis, blood poisoning and other pathologies may develop.

Gymnastics for the elderly at a calm pace is carried out smoothly, allowing you to work out all the muscles and joints. The music should be intense and in tune with the movements.

For men and women, there are contraindications regarding the state of health. Need to play sports carefully:

during an acute respiratory viral infection of an infectious nature.
at a temperature.

For hypertensive patients, individual exercises are selected without sudden movements, jumps, bends.

Gymnastics rules

Any action and movement must be safe. It is advisable to coordinate gymnastics and exercises with your doctor. You can't go in for sports without desire. Exercise should be fun. There are special rooms where retirees train under the supervision of experienced instructors. If you feel tired and uncomfortable during exercise, you need to stop exercising and rest.

Morning exercises should last up to 20 minutes. Inhale calmly, and exhale deeply. It is advisable for the unprepared to start with turns with the body, unhurried walking, gradually increasing the number.

Exercise is done on an empty stomach. in a well ventilated room... You can take breaks. Your doctor may recommend physical therapy if indicated. Exercises are performed strictly according to the recommendations of the doctor.

It's never too late to start doing gymnastics. Advanced age is not a hindrance to being active and improving your health.

Charging after 60 years of age

A morning warm-up will set the energy for the whole day. Good mood, pain relief, and pleasant emotions will the best result light physical and breathing exercises for persons of retirement age. A large number of exercise complexes are known in the world specifically for people over 40 years old.

Actions after waking up

After a night's sleep, the body rested, but did not wake up. Physical activity in the morning hours brings maximum benefit... The following exercises will help to disperse blood through the body to the muscles:

These activities will help you recharge your batteries for the whole day.

Exercise throughout the day

Physical education at home is performed at any time. Men and women 50-60 years of age lead a passive and sedentary lifestyle. Necessary to be constantly on the move... Gymnastics and exercise therapy will keep your posture beautiful, gait light, reduce weight, improve metabolism and performance.

Breathing exercises

The exercise is performed while standing with feet shoulder-width apart. Lower your arms, then raise them up, lower them again and exhale. Repeat three times.

Knee Exercise

Stand straight with your legs apart. Sit down with your hands on your knees. Bring your knees together and apart a couple of times so that they touch each other.

Healthy posture

Walking the line

Useful for the vestibular apparatus. Put one leg forward, the other after the first forward. Imagine walking on a tightrope. Move forward and backward.

Walking in place

A useful and easy exercise. The back should be straight. The exercise resembles the movement of a heron... Bend your knee, raise it, lower it. Do the same with the other leg. On the spot, walk in this way for several minutes. You can draw your hands - swing to the sides, up and down.

A fashionable trend and very useful is Nordic walking with sticks. This is the minimum stress on the joints and muscles. A good alternative for the elderly, who are prohibited from strenuous activities, because walking can be slow, unhurried.

Head bends

In a standing position, spread your legs wider than your shoulders, put your hands on your belt. Head tilts are made to the right, left, up, down. Maximum 5 repetitions.

Shoulder exercises

The starting position is standard. Perform rotational movements with the shoulders back and forth.

Circular movements of the pelvis

Smooth movements right, left, forward and backward.

Squeeze-unclench brushes

In a sitting position, stretch your arms forward, clenching and unclenching your fists. Only brushes are involved. Increase the speed gradually. Shake your hands, leaning back in a chair to rest.

Slopes

In the initial position, the inclinations are performed forward, backward, right and left.

In a boxing stance, picking up small dumbbells, the body is fixed (does not bend), alternately throw one or the other hand, then a little faster.

Pulling and rotating the feet

The exercise carry out without shoes... In a sitting position, stretch your legs and hold them in weight. You can hold onto the back of the chair. Pull the socks towards and away from you.

Qigong classes

Over the years, the female body changes, the state of health, health deteriorates, the skin ages and beauty fades. Qigong for older women will slow down the aging process, reduce the number of wrinkles, maintain mobility, and strengthen the immune system. Exercise takes a little time but can be beneficial.

Complexes of rejuvenation and healing of the body of women with the help of respiratory techniques are easy to use. Taoist monks and later martial artists used the practice and philosophy of qigong. Thanks to this, the warriors tempered the spirit, trained endurance, endurance and strengthened their health.

With the help of a special breathing technique, the work of cells is activated, and the body is toned, mood improves and energy appears.

Qigong for women - the guarantee of excellent well-being, mood, longevity and youth. Regular exercise will relieve spasms and pain in muscles and tissues. The condition of diseased joints and the musculoskeletal system as a whole will be relieved.

At home, you can practice by airing the room in advance. But outdoor activities are more effective. It is not recommended to practice in the open sun in hot weather.

Clothes for classes should be loose, made of natural materials. The ideal option would be a kimono, loose pants and a shirt, a tunic and breeches. You need to do qigong gymnastics three times a week, it is not recommended on an empty or full stomach. A good time - morning or evening.

Qigong practice for women over 40

Exercises with the healing effect of rejuvenation are not allow wrinkles to develop, loose skin. Classes will not take up a lot of time. It is important to breathe correctly.

Maintaining the moon

You need to stand up straight, feet shoulder-width apart. Raise the tongue to the upper palate, relax the muscles of the body. Relax, forget about problems, breathe evenly. Tilt your torso forward with your back straight.

Sky rise

Breathing should be even. Stand up, spread your legs. The state of mind should be calm. Place your hands on your hips, palms down. Slowly raise your hands up and forward. The head looks up at the ceiling. Exhale slowly, spreading your arms to the sides.

Qigong after 50 years or older will help to avoid age-related diseases, strengthen the immune system.

Pilates for the elderly

This exercise is similar to yoga. They are carried out at a slow and calm pace, without jerks, tension. Classes allow you to stretch muscles, ligaments, and normalize coordination. Recommended to be performed in the presence of a trainer. Exists special pilates groups.

Lie on your back, bend your legs at the knees. Slowly press your legs to your stomach, linger.
The following exercise is suitable for people who are sedentary. Starting position - standing, arms along the body. Slowly bend forward, stretch your arms, bend your legs.

Stay in perfect condition, good health, with a surge of strength and energy will help qigong exercises and gymnastics for the elderly. The person is constantly moving, the musculoskeletal system is being developed. Exercise has an analgesic effect, relieves fatigue, and increases efficiency. External changes are noticeable - weight decreases, the structure of the skin and hair improves.

Retired people completely change their lifestyle. As a rule, they become more passive due to the lack of classes. Various exercises, physical education, exercise therapy and Pilates would be an excellent option.

Attention, only TODAY!

Scientists have proven that regular exercise, proper nutrition lead to excellent health and attractive appearance. A special program has been developed therapeutic gymnastics for women after 60 years, with regular implementation of which you can improve health, maintain it at the proper level. The benefits of gymnastic exercises are manifested as follows:

Increased endurance.
Improving physical qualities.
A surge of cheerfulness.
The spine and joints are significantly strengthened.
The metabolism is normalized.
Development of flexibility.

In adulthood, vigorous exercise can be harmful, not beneficial. That is why it is necessary to pay attention not to the number of exercises performed, but to their quality. It is very important to do gymnastics correctly so that the body really benefits from the actions being taken.

Execution rules

Correct and regular exercise at the age of 50-60 will not only make you feel great, but also slow down the aging process. Before starting classes, it is recommended that you familiarize yourself with some of the rules:

There should be a pause of at least 10 seconds between exercises. After intense exercise, they should be about a minute.
Actions are performed smoothly, not abruptly, otherwise you can harm your joints.
If gymnastics morning, it is recommended to perform it after a good night's sleep. Lack of sleep, exercise will lead to fatigue and weakness.
Jumping and running at this age should be replaced by brisk walking.
Every month you need to master a new exercise.
During classes, you can not hold your breath. This will lead to oxygen starvation. You need to control it very carefully.
After doing gymnastics, you must definitely rest. There should be a bottle of water nearby, because thirst may appear after charging and this is completely normal.

Experts recommend at this age to perform movements slowly and smoothly, otherwise the ligaments can be damaged. Do not charge too quickly. To make your activities enjoyable, you can play your favorite music. The main thing is not to overwork on the first day. Activities should be done with joy. Then the benefits from them will increase.

A set of exercises

Exercises for joint mobility:

You need to put your feet shoulder-width apart, and put your hands on your hips. it is necessary to perform head rotations ten times in each direction.
The original position is retained. It is necessary to perform several circular movements of the body.
It is necessary to stand up straight, put your feet on such a width that it is not difficult. 5 forward bends are performed.

Exercises to strengthen the legs:

You need to stand up straight, put your feet shoulder-width apart. Squats are performed, while you need to make sure that the knee does not protrude beyond the border of the toe. The number of squats depends on the fitness of the person. You can do 5 to 50 squats. Their number is increasing gradually.
You need to stand in front of the table, with one hand you need to hold on to its edge. A straight leg is laid back. You can not bend in the lower back, lean forward. The movement is performed 5-10 times.

Exercises to strengthen the arms:

To perform the actions, you will need two dumbbells, 1-1.5 kg each.
Hands with dumbbells go up. The limbs are alternately bent behind the head. The shoulders must not be lifted, they must be motionless. It is necessary to lift the dumbbells at least 10 times. Over time, the number of lifts increases up to 20 times.
You need to sit on the edge of the chair, and lower your hands with dumbbells down. Legs are placed shoulder-width apart. Hands bend at the elbows, dumbbells approach the shoulder joints. The back and shoulders must remain motionless. The load should only be on the hands.

It is recommended that you do the muscle stretching exercises very carefully. They are performed at the end of the workout, slowly, smoothly. This improves the quality of flexibility. If this quality is sufficiently developed, the likelihood of injury is reduced several times, especially during training.

Performing these exercises at least year, the person will feel a noticeable improvement in well-being. Fatigue, weakness will not manifest. Endurance, vigor, energy will appear. To begin with, you need to do ten minutes, gradually increasing the load and time, bringing it to thirty minutes.

After doing the exercises, the muscles may hurt slightly at first, but after a few days the pain goes away. If she remains, it is not possible to perform gymnastics, you need to consult a doctor and find the cause of the pain, discomfort.

Thus, gymnastics has a beneficial effect on the body of a woman of this age. This means that with regular exercise, you can achieve not only fit, but also good health. A woman will look younger, the aging process will slow down, joints and muscles will be strengthened, and her overall health will improve. Exercising correctly and regularly will help you stay healthy.

The benefits of gymnastic exercises are manifested as follows:

Increased endurance.
Improving physical qualities.
A surge of cheerfulness.
The spine and joints are significantly strengthened.
The metabolism is normalized.
Development of flexibility.

Execution rules

Correct and regular exercise as you grow older will not only feel great, but also slow down the aging process. Before starting classes, it is recommended that you familiarize yourself with some of the rules:

There should be a pause of at least 10 seconds between exercises. After intense exercise, they should be about a minute.
Actions are performed smoothly, not abruptly, otherwise you can harm your joints.
If the gymnastics is in the morning, it is recommended to do it after a good night's sleep. Lack of sleep, exercise will lead to fatigue and weakness.
Jumping and running at this age should be replaced by brisk walking.
Every month you need to master a new exercise.
During classes, you can not hold your breath. This will lead to oxygen starvation. You need to control it very carefully.
After doing gymnastics, you must definitely rest. There should be a bottle of water nearby, because thirst may appear after charging and this is completely normal.

A set of exercises

Exercises for joint mobility:

You need to put your feet shoulder-width apart, and put your hands on your hips. it is necessary to perform head rotations ten times in each direction.
The original position is retained. It is necessary to perform several circular movements of the body.
It is necessary to stand up straight, put your feet on such a width that it is not difficult. 5 forward bends are performed.

Exercises to strengthen the legs:

You need to stand up straight, put your feet shoulder-width apart. Squats are performed, while you need to make sure that the knee does not protrude beyond the border of the toe. The number of squats depends on the fitness of the person. You can do 5 to 50 squats. Their number is increasing gradually.
You need to stand in front of the table, with one hand you need to hold on to its edge. A straight leg is laid back. You can not bend in the lower back, lean forward. The movement is performed 5-10 times.

Exercises to strengthen the arms:

To perform the actions, you will need two dumbbells, 1-1.5 kg each.
Hands with dumbbells go up. The limbs are alternately bent behind the head. The shoulders must not be lifted, they must be motionless. It is necessary to lift the dumbbells at least 10 times. Over time, the number of lifts increases up to 20 times.
You need to sit on the edge of the chair, and lower your hands with dumbbells down. Legs are placed shoulder-width apart. Hands bend at the elbows, dumbbells approach the shoulder joints. The back and shoulders must remain motionless. The load should only be on the hands.

Performing these exercises for at least a year, a person will feel a noticeable improvement in well-being. Fatigue, weakness will not manifest. Endurance, vigor, energy will appear. To begin with, you need to do ten minutes, gradually increasing the load and time, bringing it to thirty minutes.

An invigorating exercise for seniors over 60

V Lately you can see more and more elderly people who go in for sports. They go to gyms, run, practice Nordic walking. And this is a very good trend, because, you must agree, it is better to go in for sports, improve health and spend time actively than sitting on a bench near the entrance and complaining about numerous health problems. Of course, no one demands Olympic records from people over 60, but moderate physical activity will only benefit. Even a simple exercise for older people over 60 years old is already a worthy contribution to maintaining health and active old age.

The benefits of charging for the elderly

Physical activity should be an integral part of a person's life, and its absence provokes many troubles. After reaching a certain age, sports in the life of most people diminish. Over time, a person loses tone and vigor, becomes slower and clumsy. Of course, everything can be attributed to banal old age. But it's not only that. Due to the lack of movement, muscles, joints and ligaments become weaker. The nervous system also weakens without physical activity, which makes it less able to control movements. For older people, a stoop, shuffling gait is characteristic.

Exercising for those over 60 will help improve the quality of life and prolong it, strengthen health in general. No pill will give as many benefits as physical activity. Regular exercise helps strengthen the nervous system and blood vessels, improves heart function, maintains posture and gait, fights obesity, improves metabolism and invigorates.

Exercise improves breathing and blood circulation, strengthens the immune system, and reduces the risk of many age-related diseases. It fights the weakening of inactive muscles, thereby preventing muscle atrophy. A sedentary lifestyle is the cause of a large number of diseases. People over 60, who already have many ailments, most often, in principle, do not think about any physical activity, quietly suffering from age-related changes. And we get a kind of vicious circle: due to immobility, the state of health deteriorates, and due to deterioration in health, the level of physical activity decreases. Immobility, on the other hand, can cause thrombosis, sepsis, and a number of other problems.

To summarize, here are the main benefits of charging for seniors over 60:

keeps the nervous system in good shape;
improves metabolism, which slows down greatly over the years;
strengthens the heart and blood vessels, improves the respiratory system;
improves the quality of physical activity;
prevents the development of osteoporosis;
fights constipation, venous thrombosis;
improves immunity;
maintains clarity of mind;
provides a charge of vivacity and good mood.

Contraindications

Exercising for women 60 years old, as well as for men of the same age, has no absolute contraindications, but, nevertheless, caution is needed. The most important thing is to listen to your body. Obviously, it is not worth doing at an elevated temperature or exacerbation of chronic diseases. Also, postpone physical activity if you have recently recovered from a viral or infectious disease. Give your body some time to recover.

If you have problems with blood pressure, you need to choose a complex with smooth and calm exercises, from which sudden movements, jumps, bends are excluded. In this case, brisk walking will be slightly more beneficial than running briskly with shortness of breath.

Exercise for those over 60: a simple set of exercises

Exercising in the morning will help you spend the day in a good mood, without complaining of joint pains and other troubles. There are many complexes for the elderly. Here is one of them.

When you wake up, soak up the bed for a while. This will allow the body to wake up.
Now get up and start kneading your neck. You need to lower your head a little (so that there is no pain) and rotate your neck in different directions. You need to move like a pendulum.
Perform slow rotational movements of your head in different directions.
Gently rotate your neck so that your head touches your shoulders.
Place your palms on your shoulders and make circular motions in different directions.
Stretch your arms out to the sides, bend them at the elbows and rotate them.
Inhaling, spread your arms to the sides, lower your torso forward. While doing this, try to arch your back.
Exercise "plie" or half-squat is useful. Place your heels together and your toes apart. Place your hands on the belt. Squat halfway.
If it's not hard for you, do full squats while rotating your arms at the same time.
Sit on the mat with your legs apart. Inhaling, first bend your body to one leg, then to the other. Repeat the same with the legs closed.
Another useful exercise: keep one leg straight and bend the other at the knee. Try to reach a straight limb.
The starting position is the same, the legs are bent at the knees. Lower them first to one side, then to the other. Tilting the limbs to one side or the other, pull your head in the opposite direction.

Exercise 1 - breathing

Take a standing position with your legs slightly apart. Lower your arms, then raise them to the ceiling and lower them again, exhaling. Repeat the exercise at least three times.

Exercise 2 - Warm up the knee joints

Stand up straight with your legs apart, then squat down a little and place your hands on your knees. Bring your knees together and apart several times so that they touch each other. After finishing the exercise, you can sit down on a chair and rest a little.

Exercise 3 - Maintain Your Posture

An excellent exercise to maintain your posture even in old age. Experts recommend to carry it out not only in the morning, but also during the day. With your back you need to lean against the closet or wall and straighten up. You need to stand in such a position so that the surface touches the back of the head, shoulders, pelvis and heels. Stand in this position for about a minute without making any movements. In this case, you need to inhale and exhale deeply.

Exercise 4 - walking the line

This exercise will help keep your vestibular system in order. Its essence consists in walking, in which you need to put one foot in front of the other, similar to how tightrope walkers do. You can walk in this way both forward and backward. To make it harder to walk, it can be done with your eyes closed.

Exercise 5 - walking in place

A very simple exercise, and at the same time very useful for the elderly. When doing it, the back should be flat. You need to get up, bend one leg slightly at the knee and raise it, then lower it, do the same for the other leg. Walk in place for a few minutes. You can supplement this exercise with hand swings to the sides.

How to do exercises for the elderly: a few rules

What should be the exercise for women after 60 years? First of all, safe. Exercise must be approved by a doctor - then the risks are minimized. In addition, you should not force yourself to go in for sports - physical activity should be enjoyable and enjoyable.

Try to choose a complex that will involve all parts of the body (if there are no special warnings and contraindications). If an exercise causes you discomfort and pain, replace it with another, more gentle. Also consider the following points:

It is best to do the exercises under the supervision of an instructor or a relative nearby. Stop doing exercises if you begin to feel discomfort or it becomes difficult, you do not need to do it through force.
The optimal duration of morning exercises for an elderly person is minutes.
Control your breathing. Inhale calmly and voluntarily, exhale deeply, while trying not to strain.
Movements should be smooth, calm, measured.
If exercising is fun, you can increase the number of simple exercises and decrease the number of difficult ones. If you have not previously played sports, start performing the exercises with literally a couple of repetitions, gradually and very carefully increasing their number.
Exercise is called morning exercise for a reason, since it is at this time that physical activity brings the maximum benefit. Exercise on an empty stomach in a well-ventilated area with a comfortable temperature. It is recommended to start charging with a calm walk, you can also on the spot, if the size of the room does not allow otherwise. Between exercises, you can take breaks in which you will just walk around the room.
For joint problems, certain sets of exercises may be shown. With regard to physical therapy, everything should be strict: do the exercises that the doctor has prescribed.
It is important to monitor your pulse.

It's never too late to start exercising! Even if most of your life you have not been friends with physical activity at all, you can make friends with it even at a respectable age. The results will not be long in coming: you can defeat age-related obesity, strengthen the heart and blood vessels, prevent joint problems, improve metabolism and blood circulation. The main thing is regularity and moderation. We offer you to watch several videos of charging for women after 60 years, which are also suitable for men.

Morning exercises / gymnastics for those over 60

Exercising and performing various exercises is useful not only in a young, but also in old age. Moreover, sports are necessary for people over 60, because they help them to prolong youth, strengthen the heart and blood vessels, and normalize blood pressure.

Even those who suffer from heart failure can perform light gymnastics. Seniors should try to walk more, visit the pool and (if possible) ski.

Charging for the elderly

In order to "swing" and spend the day without complaining of joint pain, people of age must do exercises. You cannot be very zealous, so as not to overwork the body, but various simple exercises come in handy.

Breath

The exercise is performed while standing, with legs slightly apart to the sides. Lower your arms, and then lift to the ceiling, and lower, exhaling through your mouth. You need to repeat the exercise three times.

Knee joints

Stand with your legs apart, and then sit down slightly and put your hands on your knees. Bring your knees together and apart two or three times, touching them to each other. After that, it is advisable to sit down a little on a chair and rest.

Posture

Another great exercise to help you maintain perfect posture. Experts advise to do it not only in the morning, but also during the day. To do this, you need to lean your back against the wall or cabinet and straighten up. Stand with the wall surface touching your heels, shoulders, pelvis, and the back of your head. Having taken the correct position, stand like this for about a minute, without making any movements and performing deep breaths in / out.

Walking the line

Wanting to keep the vestibular apparatus in "working order", do this exercise at least once a day. It consists of walking, during which one foot must be placed in front of the other, as tightrope walkers do. You can walk in this way both forward and backward. To make it harder to walk, do it with your eyes closed.

Walking in place

The simplest exercise imaginable. It is performed with a straight back. Stand and bend one knee slightly, lifting it up. Then lower and repeat the same movement with the other leg. You can continue walking in place for several minutes, complementing it with swings of the arms to the sides.

The benefits of exercise

By exercising and exercising in adulthood, you:

1) live longer;
2) strengthen the immune system;
3) get rid of a number of ailments.

Gymnastics for Seniors: 20 Easy Exercises

Adaptive gymnastics for the elderly Pavel Smolyansky

Every Monday at AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for middle-aged and older people.

The task of gymnastics is to adapt the body to everyday stress, regulate the work of the cardiovascular, autonomic, neuromuscular systems, strengthen the musculoskeletal system, and create a good mood for middle-aged and older people.

All exercises should be done with a smile and music.

Starting position (I. p.) - standing, feet shoulder-width apart, arms freely lowered. We raise our hands through the sides up, inhale with our nose, lower our hands - exhale with our mouth. The diaphragm works, the shoulder blades are brought together and spread. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and don't strain.

1. Head bends

I. p. - standing, legs slightly wider than shoulders, hands on the belt. We tilt our head left, right, down, left, right, down. Middle-aged and elderly people are not recommended to tilt their head back. Depending on age, you can do 5 to 7 repetitions of this exercise.

2. Shoulder rotation

I. p. - standing, legs slightly wider than shoulders, arms to shoulders. Rotational movements in the shoulder joint forward and backward. 4 turns forward, 4 back. We repeat 5-7 times.

Everyone regulates the volume and intensity of the performed exercise himself. If you are under 62, you can do more reps.

3. Circular rotation of the pelvis

I. p. - standing, legs slightly wider than shoulders. We carry out circular rotations, first to the left, one-two-three-four, then to the right - five-six-seven-eight ... We do 5-7 repetitions. You don't have to bend over or bend over.

4. Warm up for knee joints

I. p. - standing, legs are wider than shoulders, slightly squatted, hands - on our knees, we keep our back straight.

We bring our knees together, we bred one-two-three-four. 3 reps. Finished the exercise - sat down on a chair.

5. Squeezing-unclenching of the brushes

I. p. - sitting on a chair, legs slightly apart to the sides. We stretch our arms forward, clench and unclench our fists for a count from 1 to 8, only the brushes work. 3 reps. We add speed. 3 reps. And 2 more repetitions as quickly as possible.

They shook their hands, leaning back in their chair.

6. Forward bends

I. p. - standing, legs slightly wider than shoulders, arms lowered. We make 2 springy slopes to each leg. On the count of 1-4, we bend forward, then to one leg, on the count of 5-8 - forward, to the other leg. Straightened, hands on the waist, slightly bent back. You don't need to throw your head back.

When bending down, do not force yourself to reach the floor. The knees can be bent. Those who are able to do only 3-4 repetitions can stop there, who can do more, do 6-7 repetitions.

7. Exercise "Swimming"

I. p. - standing, legs slightly wider than shoulders, arms lowered. Let's "swim" crawl. On a count from 1 to 4, hands go forward, then back. The range of motion should be maximum. When the body is flexed by the previous exercises, it is easy to do. The upper shoulder girdle receives the load.

8. Exercise "Scissors"

I. p. - sitting on a chair, legs in the air. We breed and bring them crosswise to the count from 1 to 4. Then, in turn, raise and lower them up and down. We do 6-8 reps. You can hold onto the back of the chair. This is how we work out the press.

9. "Boxing match"

I. p. - standing, in the hands - small dumbbells or half-liter plastic bottles of water.

We get into a boxing stance, the body does not bend either forward or backward, legs are shoulder-width apart, the right hand is extended forward, the left is bent and behind the right. The exercise is carried out at different speeds. The first round is reconnaissance in force. On the count from 1 to 8, throw one or the other hand forward, do 3 reps, the second round - a little faster, on the count from 1 to 8, three reps. And the final round is the shortest and most effective: very quickly we throw our hands to the count up to 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.

10. Stretching

I. p. - sitting on a chair. We take a children's ball in the form of a hedgehog, but you can do the exercise without it. (It is more difficult to perform the exercise with the ball.) Hands with the ball - into the lock, pull them forward, turn the palms outward, stretch until they crunch. The arms, bending at the elbows, towards oneself, the hands are turned inward, the arms are straightened at the elbows - the hands are outward. We carry out on the account from 1 to 8. We do 5-6 repetitions. After the end of the exercise, we twist the brushes, closed in the lock, to the left and to the right.

11. Exercise with an expander

(A rubber band is sold at any pharmacy.) I. p. - standing, legs slightly wider than shoulders. Raise your hands up, stretch the expander, put it behind your head, release your hands - the expander is in front of your head. We carry out on a count from 1 to 8. In this exercise, all the muscles of the upper shoulder girdle... The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.

12. Pulling the knees to the chest

I. p. - sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. We bend the right knee, pull it to the chest, hold it with our hand for 2 seconds, lower the leg. We perform the exercise for a count from 1 to 8. The same with the left knee. We do 8-12 reps. This exercise clears up the stomach.

13. Bends to the side

I. p. - standing, legs slightly wider than shoulders, in hands - dumbbells. We bend to the left - raise our right hand and put it behind the head. We bend to the right - raise our left hand and put it behind the head. In each direction, we tilt 2 times for a count from 1 to 8.

14. Pulling and rotating the feet

I. p. - sitting. We take off our shoes. Stretch the legs and hold the canopy. We hold onto the back of the chair. Pull the socks of the feet towards ourselves, pull them out from ourselves. We do not lower our legs. Making an effort. We do 6-8 repetitions, and then circular rotations with the feet inward and outward.

15. Lunges with a twist

I. p. - standing, leaning on the back of a chair. We take a step forward with our right leg, squat, bend the knee, the left leg is extended back and rests on the floor. Then we turn, change legs and arms, all the time we lean on the back of the chair. Second hand on the belt. This helps keep your back straight. The body is perpendicular to the floor, do not stoop, do not bend. One, two - turn, three-four - turn. We repeat 6-8 times.

16. Push-ups from the back of the chair

I. p. - standing, facing the back of the chair. We bend-unbend our arms at the elbow joint under the weight of our own body. The back and legs are in a straight line. We rest on the floor with our toes. When young people do push-ups, they must lift 80% of their weight. It is difficult for older people. From the chair, they lift at most 18–20 kg.

This exercise should be done carefully and for a short time. Someone in the past could have had a fracture, someone might have weak arms.

We count from 1 to 8. We make one run.

17. Self-massage

I. p. - sitting, legs slightly divorced, hands on knees. With your fingertips, applying a slight effort, massage the back of the head in a circular motion. We rise higher - to the parietal region. Then we massage the forehead over the eyebrows - from the center to the temples. We go down a little lower - to the brow ridges. We smooth the face from the nose to the temples. Gently rub the whiskey in a circular motion. With two or three fingers, massage the nose. We go from the wings to the bridge of the nose. Then we massage the cheeks and chin in a circular motion. And now - light pats under the chin. And we start to massage the legs. The most important thing is that we ourselves regulate what efforts we will put in.

We massage the calf muscles from bottom to top with both hands, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then we lightly hit the muscles with the edge of the palm. We do everything with a smile.

18. Bends to the knee

I. p. - sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, we hold the leg with our hands. Slowly bend over and hold this position for several seconds. We change legs. We repeat the slopes 2 times. Now our back and pelvic muscles are working. There may be tension in the lower back.

19. Body turns

I. p. - standing, hands on the belt, feet shoulder-width apart, feet turned toes inside. We turn the body left and right 2 times for a count from 1 to 8. Do 6-8 reps.

20. Walking on straight legs

I. p. - standing, legs slightly wider than shoulders. Hands behind the back, bent at the elbows, hands at the waist. We rise on toes and set one leg a little to the side. This is how penguins walk at the South Pole. Do the exercise for a count of 1 to 8. Do 6-8 reps.

21. Relaxation

Finally, take a pose that allows you to completely relax. I. p. - sitting on a chair. Legs are stretched out, arms are hanging relaxed, we tilt our head forward, sit like this for 30–40 seconds, listen to music and relax.

Note: Charging takes approximately half an hour. If you are less than 65 years old, you can do it even longer - up to 40-45 minutes. For people over 70, I do not recommend doing it for more than half an hour. After 75 years, it is enough to work out for 25 minutes. After charging, it is good to take a contrast shower.

Our reference

Pavel Grigorievich Smolyansky - athletics coach, worked with the Russian national athletics team and the national team of the Republic of Guatemala. In Russia, his pupils have become champions of the Russian Federation in middle and long distance running 11 times, won three times at the European Cups among sports clubs. In Guatemala - set 23 national records.

Pavel Grigorievich created his own set of exercises for middle-aged and older people. Every Saturday from 11 to 12 noon he conducts adaptive gymnastics at the All-Russian Exhibition Center in pavilion 5.

How to exercise for seniors

After 60 years, everyone gets the opportunity to appreciate all the "delights" of approaching old age: when muscles, bones, cardiovascular, endocrine and other systems are not the same. That is why power training after 60 are no less important for health and longevity than training at 20.

Consequences of Avoiding Weight Training

1. Loss of muscle mass

As soon as you reach 40 or 50 years of age, your body begins to confidently lose muscle tissue. This process may be partly due to decreased levels of physical activity and the production of anabolic hormones.

As you know, there are 2 types of muscle fibers: type I ("slow" muscle fibers) and type II ("fast" fibers). It is the second type of fibers that is capable of producing a force 2-4 times stronger than the fibers of the first type. Unfortunately, with age, we lose mainly "fast" fibers. What do you think happens when we lose muscle fibers that are responsible for strength and power?

2. Loss of functionality

Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.

Below we will look at step by step how, over time, loss of strength and power leads to limited functionality, and subsequently to disability.

Muscle pathology is characterized by the following manifestations:

Loss of motor units.
Changes in muscle fibers.
Amyotrophy.
Decreased neuromuscular communication.
Slowing down the pace of muscle activation.

Stage 2 - functional impairment

This stage is characterized by a decrease in the speed of execution of movements and the reproduction of strength.

Stage 3 - functional limitations

At this stage, people take longer to climb the stairs and get out of the chair.

This is the saddest stage, because without the aid of a cane, it is difficult for a person to leave the house.

The aforementioned 4 steps show how not exercising slowly but surely leads to a decrease in the quality of life.

Training After 60: Strength or Power?

If you are 60 or more years old, strength training in the classical sense is not the best option for you. The optimal type of training for people of age is speed-strength training (power training).

If classical strength training involves performing movements at a slow pace (for example, 3-4 seconds per repetition in the bench press), then speed-strength training means performing exercises at maximum speed.

Several studies have shown that power is responsible for the ability of older adults to cope with daily activities such as walking in the park, walking up stairs, and getting up from a chair. Scientists also consider power to be the main ally of functionality.

In 2011, Swiss experts analyzed several studies and concluded that speed training offers more benefits for older adults in terms of functionality than classic strength training.

Training After 60: How to Train Power?

Power training involves performing movements at the fastest pace possible. However, this type of training should not be confused with weightlifting training. Power training is a typical gym workout that involves lifting weights at maximum speed (with perfect technique, of course).

Most of the studies used machines, not free weights. The exercises were performed in 2-3 sets for large muscle groups, which were trained 2-3 days a week. The intensity of training was at 70% of the maximum weight that the subjects could lift, which was 8-10 repetitions per set.

Training After 60: Safety

Most of the studies involved elderly people who did not experience problems with bones, joints, or the cardiovascular system.

If you are not a stout energizer, choose a lower intensity level of training. Do exercises with a range of repetitions, not 8-10. This way you can be reinsured against the possible negative consequences of training.

Losing weight after 60 - where to start for a man or woman, diet menu and exercise at home

A diet in old age must be chosen carefully, it is better to lose weight after 60 - where to start it and what foods to eat, the specialist - nutritionist has determined. An independent choice of a technique can lead to negative consequences for the whole organism. As a rule, the weight loss system after 60 years for a woman is slightly different from the method that is suitable for a man.

How to lose weight after 60 years

Any woman, regardless of age, wants to always remain attractive and look 100 percent. 60 years is a difficult age, which is associated with hormonal changes and menopause. At the same time, he can open up many prospects for body care, because the children have already grown up and there is a lot of free time. Therefore, many ladies begin to wonder how to lose weight after 60 years for a woman?

Modern methods of losing weight involve the use of the services of beauty salons and a plastic surgeon. Although, according to experts, in order for a woman to remain beautiful after retirement, it is important to feel interesting for others, to take an active position in society, play sports, adhere to the basics of proper nutrition - then weight loss after 60 years will occur naturally.

Improvement of the body

After 60 years, the woman's body is trying to switch to a mode of thrifty use of resources. Therefore, the rampage of hormones, which forced a person to live at the limit of physical capabilities, loses its relevance at this age. At the same time, it is worth paying close attention to health and not forgetting that a woman in any situation should be attractive and desirable, even when she reaches the sixty-year mark. Basic recommendations on how to maintain health after 60 years:

Nutrition for weight loss. A woman should definitely increase her calcium intake and limit the intake of animal fat from food. It is recommended for women after 60 years to reduce the calorie content of food to 1600 kcal.
Movement for effective weight loss. To avoid gaining extra pounds, reduce muscle weakness and heal the body, a woman needs to spend 40 minutes of physical activity a day.
Timely visit to a psychologist. You should learn to enjoy any event and use new opportunities to cheer yourself up.
High quality cosmetics. Women need to choose creams with a 60+ mark. They should contain brightening components and substances that smooth out wrinkles.

Proper nutrition

Best of all, a nutritionist knows how to lose weight after 60 years for a woman. Therefore, be sure to consult a specialist before starting the process of losing weight. The older the body, the more susceptible it is to what enters the digestive tract. An important rule for women over 60 years of age is the regular check of sugar and cholesterol levels. When compiling a diet, you should abandon products that wash out calcium. Proper nutrition after 60 years for women should not contain the following foods:

coffee and sugary drinks;
salt and sugar;
canned foods.

Active lifestyle

Nutrition in women in their 60s plays an important role in losing weight, but we should not forget about sports. It must be remembered that not all exercises are safe for this age. You can work out in the gym, but you should protect your joints with special bandages. It is best to make a personalized plan with a professional trainer. Generally, women over the age of 60 are advised to:

ride a bike;
visit the pool;
do not give up weight training;
go for a morning run;
do yoga.

Nutrition after 60 years for women

Thinking about how to lose weight at the age of 60 for a woman, you should definitely adhere to the rules of dietary nutrition. At the same time, it is necessary to remove everything spicy, fatty, salty, and sweet from the diet. This will help to restore the working capacity of organs, make the body gradually get rid of extra pounds. Women in their 60s should include fresh fruits and vegetables in their diet for proper bowel function. Also, do not forget about fermented milk products. Proper nutrition for women after 60 years includes the following recommendations:

you need to drink more clean water;
eat small portions;
it is necessary to give up meat and eat more fish;
remove semi-finished products and sausages from the diet;
table salt must be replaced with sea salt;
exclude all canned food (even homemade);
coffee can be replaced with delicious herbal or green tea;
vegetables and herbs can be eaten in any quantity;
oil should be chosen unrefined;
instead of fast carbohydrates, choose foods that are rich in dietary fiber.

Weekly weight loss menu

Nutritionists during weight loss do not insist that you should completely exclude any harmful foods from your diet. You can eat all natural correct food, but at least once a week you need to arrange bowel cleansing with herbs, kefir, broths. An approximate menu for losing weight after 60 years for a woman is presented in the table:

vegetables, boiled fish, green tea.

vegetable salad, vegetarian soup, boiled meat, any fruit.

carrot and curd casserole, kefir.

cucumber salad, buckwheat porridge, boiled meat, green tea.

baked apples, rye bread, borscht.

cottage cheese with dried fruits, fermented milk product, herbal tea.

grilled fish, baked potatoes, vegetable salad, apple.

stewed vegetables herbal tea, a handful of dried fruits.

tomato salad, boiled meatballs.

fruit salad, vegetarian soup.

curd casserole, herbal tea.

rye bread with cheese, oatmeal, tea with honey.

stewed vegetables, dietary meat, orange.

carrot puree, meat soufflé, herbal tea.

rice porridge, bread with cheese, green tea.

fish, vegetable stew, kiwi.

zucchini pancakes, banana, light yogurt.

omelet, vegetable salad, slice of cheese, herbal tea.

vinaigrette, boiled chicken, apple.

cottage cheese, herbal tea with honey.

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Gymnastics for women after 60 years

Fighting extra pounds at a middle age is very difficult, since metabolism is slowed down. Women in their 60s should be very careful in their choice of sport. It is best to seek advice from a professional trainer. It is necessary to select a wellness complex of exercises with a gradual increase in the load. The intensity of your workout depends on your health and the presence of chronic ailments. When losing weight, the following physical exercises are allowed after 60 years for women:

Shoulder rotation. We perform rotational movements with our shoulders back and forth in 4 turns.
Leaning forward. Hands down, feet should be shoulder-width apart. We do 2 inclinations to each leg.
Walking the line. It is necessary to put one foot in front of the other. So you can go forward or backward.
Circular rotation of the pelvis. There is no need to bend or bend over.
Head tilts. Hands on the waist, feet shoulder-width apart. We tilt the head to the left, right, left, down, right, down.

How to lose weight after 60 years for a man

The processes in the body of an elderly person begin to slow down, therefore, after 60 years, it is very difficult for a man to lose weight. The blood vessels are clogged with cholesterol, many already have a tummy and other signs of excess weight. Normally, the weight of a man at 60 years old should be in the range from 65 to 95 kg, based on height. Anyone wishing to lose weight should make a radical change in their diet. Often, excess weight is triggered by the consumption of large amounts of fried, fatty, and lack of physical activity. Basic rules that will help in the process of losing weight:

Balance your workouts. There is no need to get involved in one sport. Make a schedule along with strength and aerobic activity.
Don't starve. Indeed, instead of losing weight and getting rid of fats, your body will begin to actively accumulate them.
Use aerobic activity more often, which helps to lose weight in a short period of time and get rid of the maximum number of calories.
Find a companion who can support you in your fight against excess weight. Losing weight together stimulates and prevents the risk of stopping halfway.

Diet for men after 60

A weight loss program for older men should be individualized. Moreover, if the problem with extra pounds is serious, then professional advice from a nutritionist will be required, if a weak form of obesity - a therapist. Eating after 60 years for a man involves the observance of several rules:

you should give up carbonated sugary drinks, alcohol and coffee;
it is necessary to minimize the use of sugar;
fresh fruits, herbs and vegetables can be eaten in unlimited quantities;
you should drink at least two liters of water per day;
only unrefined oil is allowed;
meat should be replaced with fish;
instead of table salt, it is better to use sea salt;
the amount of fat per day should not exceed 70 g;
it is better to replace vegetable oil with linseed or olive oil;
it is necessary to abandon the use of semi-finished products, sausages, canned foods.

Sports after 60 years for men

Retirement age - good opportunity take up the figure. Simple physical exercises and wellness procedures will have a beneficial effect on the body and help active weight loss. Regular exercise by people after 60 years leads to the normalization of blood pressure, to vasodilation, and an improvement in overall health. In this case, the level of loads should be individual, it can only be determined by a specialist. For effective weight loss, you can use the following set of exercises for a man after 60 years:

pose "Plank";
side bends, dumbbells can be used;
push ups;
twisting the body on a fitness ball or bench;
exercise "Bicycle".

Stagnation of blood in the organs and limbs of a person leading a sedentary lifestyle can cause the most dangerous diseases. In this regard, doctors recommend that you regularly go in for sports, especially for people whose professional employment involves low mobility. As for people over 60 years old, their low mobility is already associated with age, and it is also necessary to fight this. Exercising for the elderly for 60-70 years is simply vital, because by this age the organs begin to age and work poorly. Thus, gymnastics for the elderly not only has a therapeutic effect, but also improves the quality of life.

A person after 60 years old is easily recognizable by a shuffling gait, slow movements and stoop. And the point is not only that something hurts him. Just the lack of regular physical activity, the muscles weaken, including those that make the spine straight, nerve conduction is disturbed, so the person's hands and feet do not obey well. Accordingly, the pelvic organs do not work well, which leads to sexual weakness and diseases of the urinary system, as well as the stomach, liver, pancreas and gallbladder. Well, and most importantly, the work of the brain is disrupted. The memory and the speed of thought processes are impaired.

Gymnastics for the elderly avoids all these unpleasant manifestations. It strengthens nerve fibers, vascular walls, improves blood flow, which allows the body to get rid of old, diseased cells in time.

Wellness gymnastics helps to normalize metabolism, which means that both men and women, as a result of classes, are rapidly losing weight.

Daily sports activities strengthen the human immune system, the body is able to fight infections again, and many chronic diseases disappear after the first weeks of training.

Daily exercise helps to break this vicious circle - a sedentary lifestyle, which means illness, illness means a sedentary lifestyle. After all, you probably know a lot of people who felt great until 60-65 years old, and then some minor illness made a person grow old and decrepit literally before our eyes.

It's never too late to start doing physical education. After all, there is also a psychological aspect. Usually, old man feels lonely and misunderstood in the modern world. All his household members are busy with something, lead an active social life, and he sits at home from morning to evening. And physical activity allows you to no longer be at home, but in gyms, in parks, among the same sports fans of 60 years of age. People are gregarious and a person is comfortable in the environment of the same individuals, like him, of the same age and range of interests.

In what situations is charging is contraindicated?

Contraindications for sports are not shared for men or for women over 60, in this case gender is not taken into account. Acquired diseases matter here. Heart attack, stroke, diabetes and other serious pathologies. This does not mean that it is impossible to do gymnastics at all, because there are medical, sports complexes even for bedridden patients. The main thing here is to be careful and conduct classes only as directed by a doctor and preferably under his supervision.

Race walking

Sometimes, in order to recharge with vivacity and good mood for the whole day, sometimes it is enough to walk. Race walking for the elderly, little resembles Olympic discipline... The senior's speed is much slower and the length of the route varies depending on the condition of the 60-year-old athlete.

Yet it is walking on foot that increases blood flow rate, body temperature and deepens breathing. You can go for walking as part of your daily activities - going to the store or to the market. To the clinic or to the garden for the grandson. Where you used to go by transport, you can walk. Moreover, walking can be practiced in any weather, both winter and summer. The main thing is to dress appropriately for the weather and keep your feet dry.

A person walking on foot not only strengthens his health and saturates the blood with oxygen, but he also rests emotionally, enjoying the walk. And as you know, the hormones of pleasure - endorphins, significantly prolong a person's life.

A set of exercises for the elderly

Gymnastics for the elderly was not invented yesterday. The leading physiotherapists of the country have been dealing with this topic for more than one year. In this regard, a huge number of sports complexes and exercises have been developed. The optimal one for each specific case can be selected either by a physiotherapist or attending physician. And the older the patient, the more attentively one should treat his physical condition. And again - gymnastics for women is practically no different from physical education for men.

In this case, the most common and simple set of exercises seems to be;

The first exercise for the neck. You need to stand or sit up straight, straighten your back and start slowly rotating your head, rolling it over the shoulder, chest, back and again over the shoulder. Then the other way. You need to make 5 such rolls in each direction.
The second exercise completes the work on the neck by stretching the muscles on it. To do this, you first need to tilt your head forward, trying to touch your chest with your chin, then tilt it back, lifting your chin up. After that, the right ear leans towards the right shoulder, while it does not rise to the meeting. Then the left ear, towards the left shoulder. At each tilt point, you need to hold your head for 5-7 seconds, stretching the muscles as much as possible.
The palms are placed on the shoulders and the elbows begin to rotate. First 5 times in front, then 5 times back. It is necessary to repeat this cycle 3 times with a short, in a few seconds, break.
Slopes. Performed from a standing position. On inhalation, the torso bends in front, the back is straight, the legs too. Hands need to reach the floor. You need to do 5-7 tilts.
Squats. Elderly athletes, especially older ones, find it difficult to do full squats. In this regard, you need to start with a half-squat, that is, the knees are not fully bent, while hide and seek together. In ballet, such a half-squat is called plie. It is necessary to sit down like this 7-10 times, while the arms are spread out to the sides to improve balance. Over time, when the muscles get stronger, you can do a full full squat.
This exercise is done while sitting on the floor. At the same time, the legs are wide apart, the back is straight. To begin with, you need to bend over to your right leg and try to reach your fingers on it with your hands, then the slope is repeated to the left. Such inclinations must be done 7-10 to each leg.
The next exercise is a continuation of the previous one, so there is no need to get up. You need to bend your knees, and bring your heels together. Hands can support the torso, resting them on the floor. As you exhale, the knees drop to the right, while the torso rotates slightly to the left. Then vice versa - zeros to the left, torso, to the right. You need to make 7-10 such turns in each direction.

During the exercise, you should listen to your condition - breathing, heartbeat. If there is a sharp pain in the spine, neck, middle of the chest, gymnastics ends immediately. In this case, the athlete must be examined by a doctor.

The entire workout should not exceed 10-20 minutes. For beginners, it is generally no more than 5 minutes in the morning and evening. But over time, it can be lengthened by adding the number of repetitions in the exercises.

For many, old age is associated with retirement, leaving work, and being removed from a turbulent social life. Many women, preparing for old age, deny themselves the former joys, stop visiting cosmetologists, hairdressers, quit training in fitness centers, etc. As a result of such a deviation from their usual lifestyle, women after 60 instantly begin to develop various diseases, exacerbate chronic , mood worsens, a feeling of weakness and fatigue appears.

However, there is salvation from such a deterioration in health for those who are over 60 years old. And this salvation does not require money investment, a lot of time and effort. All doctors will first of all say that in order to prevent the development of diseases, despite age, you need to move more. In the prescription, along with medications, such "patients" will definitely be indicated gymnastics.

The role of gymnastics

The fact that every person should have exercise in the schedule of everyday life has been heard by most of the civilized world more than once. But not everyone took this rule into account, often there is simply not enough time for it because of the constant rush to work, to school for a child, to an anniversary with friends. And if throughout my life there was no time to perform elementary exercises, then it certainly is sixty.

It is a mistake to believe that charging for the elderly, which is introduced abruptly, in adulthood, is dangerous. If the body has not trained before, then for people over 60 at the initial stages, a more gentle program is simply selected.

Morning exercises for the elderly are recommended for a reason, because it has a lot of positive qualities. First of all, daily exercise after 60 years is the right habit that allows you to start up your body in the morning. Morning exercises for the elderly, lasting only 15-20 minutes, can get more benefits than daily medication for pressure, heart, headaches.

Morning exercises are especially necessary for women, who, according to statistics, lead a less active lifestyle than men.

Daily gymnastics has the following effects on the body:

Starts the metabolism,
Stimulates blood circulation, blood flow even to the most "distant" organs,
All organs and tissues, and especially the brain, are quickly saturated with oxygen,
Prevention of excess weight gain, development of obesity,
Prevents the appearance of various heart diseases, reduces the risk of heart attack, stroke,
Blood pressure is normalized,
The state of blood vessels improves, their elasticity increases (due to the rapid elimination of harmful cholesterol molecules),
Muscle tone increases, joints are developed,
The respiratory capacity of the lungs increases, etc.

Daily exercise for women over 60 can also improve complexion. In addition, it has been proven that during physical exertion, the so-called "hormones of happiness" are more intensively produced. As a result, the 60-year-old beauty will have a much better mood and higher resistance to stress. Also, positive emotions slow down the process of the appearance of wrinkles on the face.

A set of exercises

Morning exercises for those over 60 should include exercises that can engage different muscle groups and body systems. it is imperative to include elements for the development of a sense of space, endurance training, limb mobility, and strengthening of the spine.

You can start with the simplest, but very important - breathing. It is this exercise that will help to get the adult body to work faster. It is performed as follows - in a standing position, you need to raise your hands up and inhale, then lower them and take a deep breath. It is better to repeat 15 times.

You can stretch the knee joints by squatting a little, then performing knee flattening and spreading. At the end it is better to "spring back" a little on the legs. True, after completing this element, it is better to take a break for a couple of minutes on a chair.

The vestibular apparatus and posture are corrected for if you press straight against the wall and stand there for several minutes. At this time, the shoulder blades, buttocks and heels should clearly touch the wall.

Be sure to charge after 60 years of age must include walking. In small rooms it is enough to arrange walking on the spot.

If there is an opportunity and strength, then swimming in the pool and skiing will be beneficial for a 60-year-old pensioner. Also, you must definitely walk every day.

If you take your health seriously and listen to the recommendations, then at the age of 65, the anniversary will be celebrated not by a sickly old woman, but by an active and healthy woman in years. It is much more pleasant than, instead of joy at the holiday, thinking whether it’s time to take a pill for pressure, or from the heart.

Precautionary measures

Despite the obvious benefits of physical activity, there are a number of restrictions that must be observed. First and foremost, when playing sports, you need to follow a reasonable measure. After all, charging for the elderly is a way to maintain health, and not to show Olympic result... You should also not arrange races with your friends or with yourself - do exercises for speed, increase the number of repetitions every day, etc. It is better to refrain from power loads. In particular, it is impossible to use dumbbells without preliminary preparation of the body. Just like a sudden love of the rope will not be beneficial.

It is important to understand that health promotion does not depend on the intensity of exercise in old age. For good health, gentle but regular exercise is enough. And if we add to them also healthy image life, proper nutrition, if necessary, timely examination by a doctor, then the state of health will be better than that of most 40-year-old women.