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Physical education for seniors after 60. Exercise for seniors to lose weight

Physical education for seniors after 60. Exercise for seniors to lose weight

03.12.2021

To prolong life span and its quality, both for men and women, it is extremely important to streamline eating behavior in time, to give up bad habits, to activate and diversify physical activity. Exercise is recommended for older women from the age of 40, prior to the onset of menopause.

In this case, this complex process of hormonal changes will pass more or less easily, and the rest of the inevitable, usually pronounced, signs of biological aging will appear not by the age of 60-75, but later. And this is proven in practice and confirmed by medical research.

Nevertheless, if you “did not have time” to start training on time, do not despair. It is never too late to start exercising regularly for health purposes. The information, photos and videos in this article will help older women start the process of working on the body and mind, even if their level of physical training and health is unsatisfactory.

The weekly exercise plan presented below is optimized as much as possible in terms of preventing and stopping common diseases inherent in aging women. However, in the presence of pronounced chronic pathologies of the second, and especially the third stage of development, the complex of these measures must be approved by the attending physician.

The benefits of physical education for elderly and old women

Aging of the human body is inevitable. Age-related shifts occur at the cellular level: protein biosynthesis changes, the oxidative activity of enzymes decreases, the number of mitochondria decreases, and the functionality of cell membranes (membranes) is disrupted.

Nevertheless, many natural physiological changes occurring in a withering female body can be significantly slowed down, and some even stopped for a while, with the help of regular physical activity and adherence healthy way life.

Here is a list of such conditions and diseases:

osteoporosis;
osteochondrosis;
arthritis, arthrosis, gout;
metabolic syndrome (weight gain), type 2 diabetes mellitus;
violation of urodynamics and renal blood flow, decreased sphincter tone, prolapse of the pelvic organs, urinary incontinence when sneezing or laughing;
increased blood pressure;
cardiac ischemia;
diseases caused by atherosclerosis, including the defeat of the veins in the legs;
night cramps;
sleep disturbances;
psychosomatic disorders;
depression.

On a note. With other diseases, injuries and fractures, exercise also successfully fights. Moreover, in many cases, exercise therapy is not an auxiliary, but the main type of treatment.

Training plan for the week and basic rules of training

Unfortunately, there is no one physical exercise or complex of different movements that would fight aging universally. However, alternating anaerobic loads with aerobic, static tension and relaxation with dynamic gymnastic exercises or yoga asanas, balance exercises and outdoor games, it is possible to draw up an indicative plan of health-improving physical education for older women.

It should include:

morning exercises and evening hitch - daily;
gymnastic set of exercises - 3 times a week for 45 minutes;
aerobic exercise - 2 (3) times a week for 60 minutes;
outdoor games and art therapy - during the week (according to health and mood).

In order for physical education to be as effective as possible and not harm women of elegant age, the following "golden" rules must be observed:

you should train regularly;
the complex of physical exercises for older women should include exercises from articular gymnastics, stretching movements, exercises with dumbbells, Kegel exercises, coordination exercises, balances on one leg, breathing exercises;
the pace of classes and exercises should be slow and / or medium;
it is necessary to increase the level of physical activity gradually;
do not exercise during colds or infectious diseases, exacerbation of chronic pathologies, in the presence of increased body temperature, high blood pressure, pain in any organ or part of the body.

Getting started, even those older women who think they are in good physical form, you should be careful about dosing loads. Not everyone will be able to immediately enter a full-fledged weekly training schedule with the recommended duration of classes: for gymnastics - 45, and for cardio exercises - 60 minutes.

Here's how to proceed:

For gymnastic training for older women at home, first, for 2 weeks, do only 2 blocks below the exercises presented in a standing position. Then, for another 2 weeks, add sitting exercises, and so on. Yes, there is a drawback to this method. Not all muscles and joints will be fully developed immediately. Nevertheless, it is better to increase the load in this way, because the majority will not be able to evenly distribute the efforts for the entire duration of the exercise, and therefore will be forced to interrupt it in the middle or at the end, or will receive muscle soreness as a negative consequence.
To increase your aerobic activity, be guided by your own feelings. Walk, swim, paddle, or pedal on the treadmill until you feel tired. Then pause to rest. Then continue the training for another 3-5 minutes (at a slow pace), and finish the lesson. As the cardiovascular and respiratory systems strengthen, the first time period will gradually increase by itself. This method of dosing cardio loads will not allow you to cause harm due to overcoming a specific distance or a period of time after "I can't, but I must."

For your information. You need to do it with a smile, literally forcing yourself to be in a good mood. This approach is an effective, medically proven method of dealing with automatic (negative and obsessive) thoughts and depressive senile conditions.

Morning exercises

One of the best options for morning exercises for older women is the popular author's Eye of Rebirth system. Peter Kalder created it after visiting a Tibetan monastery. Practice shows that this complex, if performed regularly, really has a healing and rejuvenating effect on the body.

The exercises should be performed in the order shown in the figure. You should start with 3 repetitions of each of the movements. The dosage is increased gradually.

As a rule, +2 repetitions are added every week, but you can not rush, focusing on sensations. The maximum number of repetitions of each exercise is 21 times, which are performed at a calm pace in 15 minutes.

If necessary, pay special attention to the joints of the wrists and fingers, increasing the number of special exercises for them, inserting them into part 6.

How to correctly perform the 5 Tibetan pearls (rituals or exercises), what are the requirements that must be observed in relation to the entire selection of exercises, you can learn from this video. This is one of the best and most competent demonstrations of this complex.

To those who are morning exercises not to your liking, perhaps such a video set of exercises for older women is suitable.

Universal gymnastics complex for elderly women

For women over 40, it is important to start maintaining the coordination of movements and tone of the musculo-ligamentous apparatus, inhibiting the inevitable development of osteoporosis and osteochondrosis, keeping body weight normal, maintaining correct posture, flexibility of the spine and range of motion in the joints of the extremities.

For this, a set of exercises is suitable, which must be done according to the following rules:

the optimal number of lessons per week - 3 times;
the duration of one lesson is 45 minutes;
the time of the lesson - 30 minutes after the second breakfast (11-30) or before dinner, but so that at least 20 minutes pass between the end of the lesson and the meal;
the sequence of the exercises is strictly in the order indicated below;
the number of repetitions of each dynamic exercise - strictly according to the sensations, until a feeling of slight fatigue.

Attention! If pain occurs during exercise, stop doing the exercise immediately. You are doing it technically wrong, miscalculating the dosage or the force of tension (stretching). After a pause, you can try to continue training with the next exercise, but if pain recurs, stop exercising. There is a reason to go to the doctor.

For the lesson you will need inventory:

3 tennis balls or other items suitable for juggling;
dumbbells or convenient plastic bottles of suitable weight - individually (from 0.5 to 2 kg);
stable stool;
large towel;
mat.

You should practice in loose clothing and barefoot. It is worth taking care of musical accompaniment and the availability of drinking water in advance. Ventilate the area shortly before training.

Warm up

Before any physical activity, you should do a warm-up. In our opinion, the optimal preparatory exercises are movements from the above vortex warm-up of the joints.

Standing exercises

Table 1 - Exercises for the joints and muscles of the trunk, arms and shoulder girdle:

Images and title	Brief instruction
	Exercise in the following algorithm. In the first 10-15 seconds, take a position so that the stretch is minimal and comfortable. Then exhale and strengthen it a little for another 10-15 seconds. Breathe smoothly and shallowly. Areas where you need to feel stretching are highlighted in orange, and tension is highlighted in red. Additionally, extend in the direction of the purple arrows.
	Do 10 left-right twists. At the end of each turn, look at the wall, exhale, and try to touch the wall with your palms (A). After completing the last twist, freeze, turning your head away from the wall as much as possible, look up, breathe shallowly (B). Feel the stretch for 10 seconds (blue zone), exhale, and twist a little for another 10 seconds. Repeat one more time, but with the final fading in the opposite direction.
	Stretch out to the string, fold your hands in a prayer mudra (forearms parallel to the floor). Squeeze your palms firmly. Keeping the chest motionless, inhale and exhale with your stomach (pushing it out while inhaling, and pulling it in while exhaling), raise your arms up for 10 counts, without loosening the pressure in the palms. Lower your arms just as slowly. Do the exercise 3 x 3 times.
	Place your feet slightly narrower than your shoulders. Keep your head straight. Maintaining correct posture, raise your arms to the sides until they are parallel to the floor. During abduction, breathe in, and when lowering your arms, an accentuated exhalation. Repeat spreading the arms to the sides until tired. Relax, and do 2 more sets, remembering to take a sufficient break for rest in and between them.
	Take 5 minutes to juggle. This is a great exercise for more than just coordination. It perfectly stimulates the cerebellum, improves concentration, strengthens the muscles of the eyes. To avoid chasing dropped balls, work on a sofa, bed, or chair. Don't be afraid or discouraged. It would seem complex movements, but they will turn out pretty quickly.

Between 2 blocks of exercises performed in a standing position, we propose to perform simple movements, which, despite their simplicity, will support the vestibular apparatus. This is important because age-related changes (disturbances) in his work affect his gait and cause dizziness and spontaneous falls in the elderly.

During one music track (3-5 minutes), walk with your feet on the same line:

forward and backward - with side steps (the toe of one leg touches the heel of the other), on high half-toes;
forward - sliding step;
at the end of the line of motion, make smooth 180-degree turns, rising on tiptoes;
while walking, change the position of your hands - to the sides, up, behind your back in the castle, holding an imaginary balancing pole or fan of tightrope walkers in your hands.

Advice. It is possible to strengthen the training of the vestibular apparatus while walking along the line by increasing the number of turns or complicating them by performing a half, or maybe full (360 degrees) turn on the toe of one leg, with further maintaining balance on an imaginary rope.

Table 2 - Exercises for the joints and muscles of the trunk, pelvic floor and legs:

Image and title	Brief instruction
	Starting position: basic stance, dumbbells in both hands. 1. Spreading both arms to the sides, put your left leg to the side. You can put it on your toes, you can lift it up. Breathe in. 2. Standing on your right leg, touch your right elbow to your left knee with your left hand down. The back is straight, a slight twist of the torso is possible. Exhalation. 3. = 2 (inhale), 4. = 1 (exhale). And on the other leg. Repeat until slightly tired.
	Starting Pose: Basic Stance 1. Make a cross back lunge with your left leg, keeping your weight on the “front” right leg. Exhalation. 2. Raise your straight right hand up, passing it across the side. At the same time, sit down a little lower. Breathe in. 3. Return to position 1. Exhale. 4. Get into the starting pose. Breathe in. Do the exercise the other way. Repeat until slightly tired.
	The starting position is as in the photo. 1. Inhale, keeping your chest and arms still, and sticking out your stomach. 2. As you exhale, lower your arms down, suck in your stomach and tense your pelvic floor muscles. This Kegel tension is the main movement of the exercise. All attention is on him. Freeze, not breathing, for 3-7 seconds. While inhaling, slowly return to the starting position. Repeat 6-12 times.
	Place your feet wider than your shoulders, with your toes facing outward. Interlace your fingers, position the resulting lock in the center of the sternum. Do slow (4 counts) half-squats, and the same slow returns to the starting position. Keep your back and neck straight. While squatting, inhale, and when standing up, exhale. The dosage is individual (4-20 times).
	To swing as much as possible, swing by grasping the wall or back of a chair. Condition - all parts of the body, except for the leg, must be motionless. Breathing is shallow, voluntary. 1. Make a "pendulum" knee back and forth. 16-20 times. 2. Perform 10-12 knee abductions to the side. Repeat on the other leg.
	1. Rest your forehead and forearms against the wall, placing your legs in a lunge with parallel feet. Move the pelvis towards the wall until some of the tension appears in the calf muscle and Achilles tendon. After 10 seconds, tighten the tension for another 10 seconds. 2. Ease the tension in the lower leg and in the same algorithm (10 + 10) stretch the lateral part of the torso at the level of the hip joint, taking the shoulders to the opposite side. Repeat with the other leg.

On a note. In any, especially in old age, and especially women after 45 years, it is necessary to drink a sufficient amount of clean drinking water. It is necessary for the normal rate of regeneration of bone and cartilage tissue, as well as for maintaining the elasticity of the intervertebral discs. If you feel thirsty during your workout, quench it with a few sips of water or unsweetened compote.

Chair sitting exercises

Image and title	Brief instruction
	Paying attention to maintaining the tone of the muscles of the thighs and buttocks is extremely important. Their laxity can also result in an accidental fall, injury, or fracture. Repeat until tired: 1. Lift your buttocks off the chair, keeping your back straight. Breathe in. Return to the sitting position slowly, do not flop. 2. As you exhale, straighten your legs and turn your feet to the left, and on the next repetition to the right.
	Take dumbbells. 1. Spread your arms bent at the elbows, inhaling with your stomach. The chest is motionless. 2. As you exhale, bring your arms in front of you, draw in your stomach and contract your pelvic floor muscles. Hold for 2, maximum 3 seconds. Repeat 10-12 times. Relax. Do the streak again.
	Sit backwards in a chair. 1. Exhale as you tilt to the side, pulling one dumbbell under your armpit, and try to touch the floor with the other. As you inhale, return to a level position. Repeat on the other side. There are 12 slopes in total. 2. Immediately do 12 twists of the torso (left + right), holding the arms as in the photo. Exhale at the extreme pivot points.
	Continue to sit backwards in the chair. Lift the dumbbells up. 1. As you exhale, bend your arms. Do not spread your elbows to the sides. The forearms should be parallel to the floor. 2. Taking a breath, and not moving your arms and head, bend in the chest. 3. As you exhale, return to position 1. 4. While inhaling, straighten your arms up. Average pace, smooth. Repeat 12 times.
	1. Sit on the edge of a chair with your feet on tiptoe. Check your posture. Stretch the top of your head up. 2. Trying not to wiggle your torso, lift your knees up. Freeze for 20-30 seconds (or as long as you can). Do not hold your breath. Breathe in your chest shallowly. 3. Slowly (!) Return to pose 1. 4. Relax (you can round your back). Repeat 3-6 times.

For your information. Quite a lot of exercises with dumbbells are not accidentally included in this complex. They are recommended for elderly women as one of the main types of stress for inhibiting osteoporosis, controlling body weight and blood sugar levels. In addition, movements with dumbbells help maintain an elastic line of the inner part of the shoulder, which at this age begins to sag ugly, preventing you from wearing short-sleeved clothes.

Sitting on the floor and on all fours

Image and title	Brief instruction
	1. Sit with your soles on each other. Cross your arms with your palms on the inside of your knees. For 5 seconds, push your knees apart, but at the same time try to bring them together. 2. Press down, 5-7 seconds, on one knee, and then, for the same amount of time, on the other knee. 3. Bend forward for 5 seconds, exhale, deepen the bend, and freeze for another 5 seconds. Repeat 3 times.
	You need to step with your buttocks in 4 directions - forward, backward, left and right. This should be done for a long time, during one music track, about 3-5 minutes. It is not forbidden to "help" yourself with your hands. However, you should remember the recommendations of the author of this exercise, Dr. Neumyvakin: 1. Do not slouch, do not tilt your head. 2. Do not bend your knees.
	From a kneeling position, extend your left arm and right leg. Look straight down. Don't bend your lower back. Breathe calmly. Freeze for 30 seconds. After a few seconds of rest, repeat the hold, extending the other arm and leg. If there are no problems with the knee joints, then the exercise can be done 2-3 times.
	Do 4-6 cycles, consisting of a smooth change of position: 1. The kitty fins up - the back is bent (exhale). 2. The kitty is angry - the back is rounded (inhale). 3-4. Aligning the back, and exhaling, holding the breath, "the cat looks at the tail" through the right and then over the left shoulder, trying to reach the hip joint with the shoulder.
	Get on your knees, rest on your palms, without bending your elbows. The arms and hips should be perpendicular to the floor. After inhaling, while exhaling, "pass" one hand under the other, twisting, but not rounding, the back either in the chest or in the lower back. In this position, you need to stand for 10 to 20 seconds. Then rest, and repeat the twist in the other direction.

Important! During a gymnastic lesson, you felt shortness of breath, severe fatigue, and your heart suddenly pounded in your ears or throat? Be sure to pause during which you do not do breathing exercises. They can only make the situation worse. Breathe calmly, not deeply and rhythmically for a few minutes. Drink some water.

Exercises in a prone position

Images and title	Brief instruction
	Lie on your stomach. Place your insteps on the floor with your toes extended. Place your palms on the floor close to the shoulder joints. Do 6 push-ups, arching your back, but do not lift your hips off the floor. On the rise - inhale, while lowering - exhale. On the 7th time, freeze for 10 seconds, breathe shallowly. Then, as you exhale, slightly increase the deflection force, and wake up like this for another 10 seconds. If desired, this series (dynamics + static) can be repeated 2-3 times.
	Lie on your stomach with a rolled towel under your stomach. As you inhale, bend your elbows and knees. To begin with, the movement can be done not simultaneously, but in turn - first bend your arms, and then your legs. As you exhale, return to the starting position. Make at least 3-4 frog movements. The maximum number of repetitions is 16.
	Continuing to lie on your stomach on a rolled-up towel, work your shins, keeping your knees together. Try to "pat" your buttocks with your heels. After making 20-30 movements, proceed to the second part of the exercise. Spread your knees and feet wide. Connecting your toes, bend as in the photo, taking a breath at this time. Exhaling, return to the starting position. Do the exercise the other way. Only 6-12 repetitions.
	1. Remove the towel from under the abdomen, rest your fingers on the floor, stretch your arms forward, lifting your shoulders off the floor. Do not throw your head back, look straight down. Count to 10. 2. Bend your elbows, bringing your hands to your shoulders, with your palms facing the floor, and again count to 10. 3. And wake up 10 more counts with arms extended back. Relax and repeat all over again.
	Spread your straight arms and legs to the sides. When viewed from above, the body with limbs should resemble a narrow X. Raise your left arm and right leg. At the moment of their lowering, stretch your right arm and left leg up. Work at an average pace. Change the position to the count "time - and". Count to 30. Breathe freely and shallowly.

Side lying exercises

Image and title	Brief instruction
	1. Lie on your side as shown in the photo. Grab your left ankle with your left palm and pull it towards your left buttock. Hold the stretch for 15 seconds. 2. Keeping the grip on the left ankle, bend your right knee, resting your right palm on it. Press them into each other for 10 seconds. Do not hold your breath, breathe freely and not very deeply.
	Do 20 leg raises (movements indicated by arrows). Work your foot in a monotonous manner, like a mint, and do not drop it on the floor. Please note - the toes of both feet should be pulled over yourself. Do not exercise with the other leg, but move on to the next movement.
	Continuing to lie on your side, bend your knees. Slowly and very carefully, for 3 or 4 counts, raise the knee of the "upper" leg, and then at the same speed return it to the knee joint of the "supporting" leg. Do not jerk the exercise! Even in a heated state, but in the presence of osteoporosis, the hip joint can be seriously injured. Make the opening movement 6 times and immediately begin the following movements.
	Before starting this series of movements, which must also be done very carefully and responsibly, again at an average or slow pace, the legs must be slightly straightened. Raise your leg (1), touch the floor in front with your knee (2), lift your leg again (3), touch the floor with your toe in the back (4). Repeat 4-6 times. Well, now turn on the other side and start doing a series of exercises from the very beginning (see above).
	Bend your legs, stretch your toes, raise your arms to the ceiling, as in the photo. While inhaling, stretch upward with your arms, bending at the side, and lifting your lower shoulder off the floor. As you exhale, return the shoulder girdle to its original position. Repeat 6 times, and then do the exercise while lying on the other side.

Supine exercises

Image and title	Brief instruction
	Starting position: lying on your back, legs bent at the knees, arms with dumbbells extended to the ceiling. Returning all the time to this position (on exhalation), while inhaling, do: 1 - Raising the arms to the sides. 2 - putting dumbbells behind the head. 3 - flexion of the arms, vertical forearms. Dosage: 3 sets of 6 series.
	Starting position: lying on your back, head on the floor, arms along the body, legs bent at the knees at an angle of 90 degrees, hips perpendicular to the floor. Raise your head at the same time and pull your fingers and toes over yourself. The angle of flexion of the ankle and wrist joints should be maximized, but the chin should not touch the chest. Dosage: 2-3 times for 15 seconds.
	Before stretching the groin, as in the photo, doing this 3 times for 5-7 seconds, perform Kegel contractions. Lie straight with your legs straight, arms along your torso. Quickly, 10-15 times in a row, contract the muscles of the perineum, which are located around the sphincter that stops urination. Rest for a few seconds and repeat the contractions 1 or 2 more times. Pay attention not to tense the buttocks.
	1. Pull your left foot toward you and place your right heel on the toes of your left foot. Turn your feet to the right and then to the left, trying to reach the floor with your right toe. After 6-8 turns, change the position of the feet and repeat. 2. Hold the position, as in the photo, for 30 seconds for each leg. 3. Bend one leg, and twist your lower back, place your knee on the floor. In such positions, you must also lie for 30 seconds.
	Starting position: lying on your back, arms along the body, legs apart shoulder-width apart and bent at the knees, the soles are parallel and as close to the buttocks as possible. Do 10 upward hip lifts, and linger 11 times in the "bridge" for 10 seconds. After resting the muscles, repeat the exercise (dynamics + statics) again.
	1. Stretching out into the string, maintain the stretch position for 5 seconds. 2-3. Now stretch at the same time, 5 seconds behind your left leg and right arm, and then 5 seconds behind your right leg and left arm. 4. For the final 5-second stretch, draw your belly in.

Finish the set of exercises with 2-3 minutes of calm lying on your back, arms and legs outstretched to the sides. Place a rolled towel under the lower back, if necessary.

Aerobic exercise

Aerobic activity is the performance of movement or exercise of low and / or moderate intensity. They help to strengthen the work of the vascular system and myocardium, maintain normal body weight or lose weight, and improve well-being.

One of the best types of aerobic exercise in old age - water aerobics and dosed swimming, as well as work on cardiovascular equipment, are not available to many. However, walking is available to almost everyone, but in order to get the most out of dosed walking, it is best to practice Nordic pole walking.

Their price is not too high, and you can buy them on the Internet. You can learn how to walk correctly and correctly increase the load when exercising with such equipment from the article on our website "Nordic walking with sticks: walking technique for the elderly, benefits and contraindications."

By the way, it can be boring for creative people to walk, swim or pedal for a long time, even if these cyclic loads are performed with music. For such retirees, and especially for those who love and know how to dance, it is recommended to try Chinese health-improving gymnastics.

Are such complex, coordinated, low-intensity physical activities suitable for you to maintain the vestibular apparatus and cardiovascular system? Try it! Here is a short video of a tai chi complex made especially for beginners. After a short introduction, the instructor clearly explains and demonstrates all the movements of the "dancing tree".

Evening hitch

The daily plan for the recovery of older women with the help of physical exercises necessarily includes the so-called evening cool-down - a short set of several light physical exercises. Usually these are stretching movements and corrective and "soothing" yoga asanas, which are performed before taking an evening hygienic shower, shortly before bedtime. You can also cool down after a shower, since the physical activity will be minimal.

Try to cool down before bed, and you will feel the results pretty quickly:

the transition from wakefulness to sleep will accelerate;
joints will swell less during sleep;
the strength and number of night cramps decrease or they disappear altogether;
the number of awakenings will decrease;
stop dreaming "bad" dreams;
after waking up, the feeling of a night's rest will be fuller.

For example, we suggest doing in the evenings such simple exercises that the instructions for their implementation fit in one sentence.

Photo gallery "Evening hitch for older women":

And in conclusion, we suggest watching another video with a set of exercises for older women. Perhaps it is "pure" yoga - this is the kind of gymnastics that you will fall in love with and will do regularly and with pleasure.

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Ready-made diet for a week, who is over 60 years old What can and cannot?

Age over 60, according to experts, is far from old age. And women agree with this, who, having crossed the 60-year mark, still shine with charm and unfading beauty. However, few at this age can boast of a chiseled silhouette and excellent health.

Those over 60 are sadly aware that their metabolism has slowed down significantly. Taking care of children and grandchildren, physical labor left their imprints. And every year it is more and more difficult to brush aside diseases. Still, they take their toll, these years.

And yet, those over 60 are incredibly lucky - they finally have the opportunity to take care of themselves.

Who is over 60 years old - we eat right!

Endocrine disorders are a common cause of excess weight in this category of people. Therefore, it is so important to be regularly monitored by specialists and take appropriate tests. If the level of hormones is normal, it is much easier to cope with the accumulated pounds. All you need to do is organize the system proper nutrition, which takes into account all the nuances of this wonderful age.

A balanced diet and moderate physical activity can transform the body and improve mood. However, not every ready-made diet is a nutritional standard. Most of them are not suitable for people over 60.

But every woman can develop her own ideal diet if she knows the list of food requirements.

Basic nutritional provisions:

Nutrition should be thought out in every detail, because not only slim figure but also health, longevity. You do not need to look back at the young and severely limit yourself in nutrition - you have already made these mistakes more than once during your youth.

You are now wiser and more circumspect.

Ready diet for the week

How can an indicative dietary menu look like for a category of women who are over 60 years old?

Breakfast. boiled fish with vegetable garnish (only 350 g), green tea.
Dinner. boiled meat, vegetable salad (only 350 g), vegetarian soup, any fruit.
Dinner. curd-carrot casserole (300 g), kefir or yogurt (without sugar).

Breakfast. boiled meat with buckwheat porridge (300 g), cucumber salad, green tea.
Dinner. borscht with a spoonful of sour cream, rye bread, baked apples.
Dinner. a glass of any fermented milk product, cottage cheese with dried fruits, herbal tea.

Breakfast. omelet of 3 eggs with green peas, tea.
Dinner. grilled fish with baked potatoes (350 g), vegetable salad, fruit.
Dinner. stewed vegetables (350 g), herbal tea, fruit.

Breakfast. boiled meatballs, tomato salad, tea.
Dinner. vegetarian soup, fruit salad.
Dinner. cottage cheese casserole with dried fruits (250 g), herbal tea.

Breakfast. oatmeal, rye bread with cheese, tea with honey.
Dinner. stewed vegetables with dietary meat (350 g), fruit.
Dinner. meat soufflé, carrot puree (only 300 g), herbal tea, fruit.

Breakfast. rice porridge, rye bread with cheese, tea.
Dinner. vegetable stew (250 g), boiled fish (150 g), fruit.
Dinner. zucchini pancakes (250 g), kefir, banana.

Breakfast: scrambled eggs, tomato salad (300 g), a slice of cheese, tea.
Lunch: boiled chicken (150 g), vinaigrette (250 g), fruit.
Dinner: cottage cheese (150 g), fruit salad (250 g), herbal tea with honey.

Recipes for the week can be changed by playing the game "make your own ready-made menu."

You should focus on the fact that the share of vegetables and fruits is up to 1 kg, meat and fish - 150-200 g, eggs can be used every other day (like cheese).

Salads should be seasoned with a spoonful of vegetable oil and lemon juice, and once a week you can pamper yourself with red wine and a delicious healthy dessert.

Physical activity is a must!

Eating correctly, you can significantly improve the body's health, but you can push the body to lose weight when physical activity is connected.

They should not be exhausting and overly active - at this age, attention should be paid primarily to leisurely long walks, walking 2-3 kilometers a day.

It is quite possible to do yoga or body flex. Every morning you need to start with exercise and vigor. Any action around the house is to back up with a perky song or reading poetry.

Herbs - for beauty and health

Age over 60 is the time when it is necessary to use the healing power of herbs. Of course, modern pharmacology is replete with drugs, but herbs have almost no side effects, are inexpensive and extremely effective.

For serious treatment, you cannot do without competent advice from a phytotherapist, but you can strengthen the immune system, give vigor, calm the body on your own, brewing aromatic herbal tea every morning.

Chamomile tea enhances bile secretion, promotes healing of ulcers, reduces gas formation, has an antiseptic effect, fights stress, and cures insomnia.

Rosehip decoction is a tonic and strengthening agent, improves immunity, fights overweight, speeds up metabolism.

The immortelle is known for its healing effect on the gastrointestinal tract; it is used for cholecystitis, stones in the gallbladder, and for inflammatory diseases in the small pelvis.

Milk thistle is useful for blood vessels, normalizes digestion, lowers sugar levels, removes toxins, and promotes weight loss.

A beautiful body is a healthy body. After the age of 60, you need to enjoy all the manifestations of life, even if they are expressed by a couple of extra pounds.

The pleasure of living is the main wise realization that comes at this wonderful time.

The human body begins to age at the age of 26-28. These processes become especially intense after 50 years. In women, this period is marked by the onset of menopause, and in men, the withering of the body largely depends on the stabilization of the decreased secretion of testosterone, which for most occurs at the age of about 60 years.

Women and men age in different ways, therefore, programs for prolonging life, namely physical exercises for older men, are different from “women’s”.

It's never too late to start exercising. The information and video in this article are intended for elderly men (60-75) age who have decided to come to grips with their own health, spend the appeared free time for its maintenance, prolongation and quality of life.

Benefits of Exercise for Older Men

In drawing up the following weekly training plan, typical illnesses that are typical for older men were taken into account:

problems with the lumbar spine, prostate gland, skin and colon;
arthritis or arthrosis;
a condition of prediabetes, obesity and / or type 2 diabetes mellitus;
disturbances in the work of the heart and vascular system, high blood pressure, high levels of "bad" LDL cholesterol and triglycerides.

If these diseases have not yet manifested themselves before retirement, then it's time to start preventing them, but if they are present, exercise will help, if not cure, then slow down or completely stop their development.

As a result of regular health-improving and / or physiotherapy exercises, the following changes occur in the body:

local, general and cerebral circulation increases, the volume of circulating blood increases;
muscle tone and elasticity of ligaments, coordination of movements, speed of muscle response, orientation of the body in space are maintained;
improves the biomechanics of external respiration and gas exchange in the lungs;
the manifestations of osteoporosis in bone and degenerative-dystrophic changes in cartilage tissue slow down;
the mobility of the joints, the flexibility of the spine, and correct posture are preserved;
stimulates the regressive synthesis of oxidative food enzymes and the sex hormone testosterone;
metabolic processes are accelerated, fats are burned;
the elasticity of the skin and metabolic processes in them is maintained;
the indicators of a drop in the level of vision, hearing, indicators of various types of memory and operational thinking are maintained or reduced;
the psycho-emotional background is normalized, the level of lability of the nervous system and anxiety decreases, stress resistance increases, and mood improves.

For your information. The presence of a partner and regular engagement in various types of physical exercises allow men over 70 to maintain potency and physical strength for a normal sex life right up to the very old age.

Contraindications

Elderly men should postpone physical education for a while (wait for recovery or normalization of the condition) if:

body temperature has risen;
blood pressure is too high or "jumping";
there is an acute period of an infectious or catarrhal disease;
chronic pathology has worsened;
there is pain in any organ or part of the body.

General rules and schedule of weekly classes

An older man's weekly health and wellness training should include the following exercises and activities:

Morning exercises... Charging should be done daily. The main purpose of charging is to gently wake up the body, not exercise it. Therefore, it includes exercises, simple general developmental exercises for all joints, performed at a slow and medium pace. Its duration should be short - 10-15 minutes.
A set of exercises for older men should consist of 2 parts: Exercises with dumbbells or strength machines + cyclic cardio load, which can be obtained on a rowing, ski or stationary bike, stepper or during Nordic walking with poles. Such a lesson should be held either 2-3 times a week, or every other day. Exercising more often is impractical and can be harmful. Between strength training and cardio training, you can take a short break to rest, change into another sports uniform. The load and duration increases gradually.
Other days of the week are worth dedicating to sports games by mood... The list of "useful" games for older men is quite extensive:
1. big and table tennis, badminton;
2. billiards;
3. bowling;
4. petanque, towns;
5. cricket, golf;
6. darts, archery, other types of sports shooting.
Evening hitch... The duration of the stretching exercise set, which should be performed shortly before going to bed, should be the same as the morning exercise - no more than 15 minutes. You can do such a complex every other day, but it is better every day. These exercises can help improve sleep quality, reduce strength and night cramps, and ease joint swelling.

Advice. Don't just forget, but be sure to include in your weekly physical training plan "exercises for the mind" - intellectual board and computer games. It is also shown to play music, sing, write poetry, draw and do other types artistic creation... Ballroom dancing is a separate line. If there is a partner for this, do not neglect such a complex coordination type of physical activity.

An example of morning exercises for older men

There are many types of morning hygiene exercises for older men. For those who love variety, this can be a monthly alternation of collections of ordinary general developmental exercises, which, by the way, can be performed even while lying in bed, series of yoga asanas or complexes of oriental health improving practices of wushu, tai chi or qigong.

For those elderly men who are not afraid of monotony and want to get a powerful effect of healing and rejuvenation, we recommend doing gymnastics as morning exercises Tibetan lamas or 5 magic rituals (pearls), described in the book by Peter Kelder "The Eye of Rebirth".

The main rules of the "Eye of Rebirth" system requiring strict adherence:

You need to do it daily.
It is important to follow the breathing directions during exercise.
For beginners, a violation of the technique of performing rituals is permissible. However, if you want to get the most of the effects from the "Eye of Rebirth", learn how to perform the exercises strictly according to the description and original author's pictures.
The tempo-rhythm of execution should be slow and smooth, without pauses between repetitions of movements. But between exercises you can and should rest.
The load should be increased gradually - starting with 3 repetitions of each of the five exercises (rituals, pearls), adding 2 repetitions every week.
The maximum number of repetitions of the rituals is 21 times.
If there was a break, for example, due to illness, then the practice begins from the very beginning - with 3 repetitions of each pearl (+ 2 every week).
Take a hygienic shower or hardening douches before (!) The exercises, and then, if necessary, you can wipe off with a warm damp towel.
For those who have “reached the ceiling”, you can either start to practice the “Eye” additionally in the evening, or find on the Internet a diagram of a special meditative breathing through the chakras, which is performed during each of the rituals.

It is better to do it at dawn, ideally in the fresh air. Dress code is loose, barefoot. For classes, you will need a flat place and a rug. Calm music or nature sounds are encouraged.

Do a short joint warm-up before exercising. Do each of the circular movements shown in the figure below in the sequence indicated, 6-8 times in each direction (outward and inward or clockwise and counterclockwise).

Image and title	Brief instruction
	Stand up straight, spread your arms to the sides. Make non-stop clockwise rotations. To begin with, this is 3 turns. After stopping, if you feel dizzy, do some breathing exercises, waiting for the dizziness to subside.
	Starting position (I.P.): lying on your back, palms near the hips rest on the floor, toes pulled over themselves. 1. Beginning to inhale, first pull your chin to the sternum. 2. Continuing to inhale, lift your legs to a 90-degree angle. Pay attention, the feet are pulled "over themselves". 3. While exhaling, simultaneously and slowly place your head and feet on the floor, in the I.P. To begin with, if it's difficult, you can raise your legs with bent knees.
	The starting position is rather awkward, but it should be accepted correctly. On your knees, bring your ankles together, rest your toes on the floor. Place your palms under your buttocks. The chin touches the sternum. The back is straight. 1. While inhaling, pull your chin up, bending slightly at your chest and spreading your elbows backward. Do not bend in the lower back. 2. As you exhale, return to the starting position.
	I.P .: main gray, legs together, toes pulled over themselves, palms rest on the floor on the sides of the hip joints, the chin touches the sternum, the back is straight. 1. Beginning to inhale, tilt your head back. 2. Continuing to inhale, lift the pelvis up. The line of the spine and hips should be straight and parallel to the floor, and the arms and legs should be upright. 3. Exhaling, return to I.P.
	I.P .: lying position, straight legs are connected and do not touch the floor, palms rest on the floor in the projection of the hip joints so that the arms are perpendicular to the floor, the head is thrown back. 1. While inhaling, lift your pelvis up. Ideally, the legs should be straight, the heels on the floor, the chin touching the chest, and the line of the spine and arms arched. 2. As you exhale, return to the IP without lowering your hips to the floor.

Attention! We would like to warn you about the consequences that await people who decide to quit doing the Eye of Revival. For several weeks, the state of health will deteriorate sharply, working capacity will decrease, and an exacerbation of chronic pathologies may occur.

A set of strength exercises

For those older men who do not have the opportunity to go to the gym, we have prepared a selection of videos with dumbbell exercises that you can do at home. Select the optimal weight of the dumbbells individually, but for this age category it is recommended to work with weights of 1.5-2 kg.

Before performing the strength complex of exercises with dumbbells, do not forget to do a vortex warm-up of the joints, and then several exercises from the school physical education program - side bends, twists, lunges, squats. It is not necessary to repeat each movement many times. It will be enough 6-8 times.

Keeping in mind that cardio training awaits you after a strength load, start with strength exercises for the legs, then work with the press and back. Recall that to begin with, each of the exercises should be performed at a slow pace - at the expense of 2 or 3 to raise the weight, and for the same amount of time to lower it.

At each end point of the movement, you need to pause for 1-1.5 seconds. At the same time, do one approach from the maximum number of repetitions for you - until slight discomfort or pain in the muscles. Take rest breaks between exercises, in which do not forget to drink some warm drinking water without gas.

Attention! For those who have problems with the lumbar spine, it is better not to perform exercises in a standing position, in the name of which there are the phrases "deadlift" or "deadlift".

Now work on the shoulder girdle and chest. Here's a video of senior dumbbell exercises that will help you tone and strengthen your upper body muscles, and when done and dosed correctly, build muscle volume.

When can you move on to 2 and 3 sets of performing one exercise in a row, while slightly reducing the number of repetitions? It depends on your initial fitness and overall health, but you shouldn't rush anyway. It is better to increase the load of dumbbell gymnastics with temporary gaps of 1.5-2 months.

After a little rest, change your clothes, take a flask with water and walk into the fresh air with special sticks.

Nordic walking

The best type of cardio training for older men, especially for those who are just starting to engage in health fitness, is Scandinavian (Finnish) pole walking.

It has a number of advantages over other cyclic types of loads:

all-season - you can walk at any time of the year and in any weather;
all-terrain - you can walk on asphalt, cinder or unpaved surfaces, on grass, but it is better to practice away from highways, and start walking on rough terrain only after 2-3 months of training;
no monthly subscription fee is required for visiting the gym or purchasing expensive exercise equipment for the home;
special poles are affordable, they can be bought in sports stores and on the Internet (it is better to buy telescopic models that allow you to accurately adjust their length to your height);
the use of poles protects against accidental falls, and also involves the work of the joints of the hands, muscles serving the shoulder girdle and deep postural muscles of the back.

On a note. Compared to ordinary walking, Scandinavian walking increases physical activity by 15%, while smoothly redistributing it between all parts of the body, and unlike jogging, it does not give prolonged vertical tremors of the spine and internal organs.

Take some time to learn before you start Nordic walking correct technique walking with sticks.

Before looking at this short but very good video explanation, check out some common mistakes to avoid:

simultaneous bringing forward of "one-sided" arms and legs;
bringing the leg forward and placing the foot flat;
sluggish, unaccented push-off by the foot of the leg located behind, without its active flexion and high heel lift;
too high lifting of the "front" hand up;
vertical positioning of the stick or throwing its lower end forward before pushing off;
at the moment when the hand is behind, the hand continues to squeeze the handle;
too wide stance of the legs and arms.

It is worth increasing the load gradually. To begin with, walk slowly, while it is better not to focus on the number of steps, but to dose the load in time. Start with a 7-10 minute walk, making sure you start in the opposite direction halfway along the path.

To control the required intensity of the load, received during dosed walking or on dynamic cardiovascular equipment, periodically monitor the heart rate. Special heart rate bracelets allow you to do this on the go. If there is no such gadget, it doesn't matter. Stop and count the pulse at the carotid artery.

Keep your heart rate between 65 and 85 percent of your maximum heart rate. It is calculated by the formula: 205.8 - (0.685 * your age).

The recommended duration of Nordic walking after strength training is 20-30 minutes. After your cardio workout, come home or be in the gym, take your time to shower. Relax for 15-20 minutes.

An example of an evening cool-down complex for older men

Stretching exercises are neglected by many older men. Doctors-gerontologists recommend at least a little, but to perform this type of physical exercise.

The best time to do them is shortly before bed. Regular evening stretching in old age will help:

remove clogged skeletal muscles, and maintain the tone of smooth (!) muscles;
slow down the aging (stiffness) of the joints;
to reduce the rate of loss of elasticity of muscle fibers and ligaments;
maintain the secretion of intra-articular synovial fluid;
to avoid the accumulation of lactic acid in muscle fibers, which means to reduce the inevitable manifestations of DOMS that occur after strength exercises with weights;
remove insomnia, normalize the quality of sleep, reduce or completely get rid of the night swelling of joints and muscle cramps.

On a note. Having problems with your prostate gland? Stretching exercises for the groin and hip joints are one of the forms of treatment and prevention of diseases of this organ.

Be sure to warm up all joints with a circular motion, a vortex warm-up before starting to do the stretching movements.

Then perform each exercise, observing the following rules:

Unlike strength exercises, stretching should not cause pain, on the contrary, be enjoyable;
do each stretch in 2 steps - hold the position with a minimum stretching force for 10-15 seconds, then, simultaneously with a deep exhalation, slightly increase the stretch, and hold it for another 10-15 seconds;
do the exercises only in the specified sequence;
during exercise, do not hold your breath or push - inhales and exhales should be rhythmic and shallow;
if desired, each of the exercises can be repeated not 1, but 2 or 3 times;
do not be zealous, the main thing in stretching in the elderly is not the result, but the process itself.

Advice. To enhance the calming effect on the nervous system, practice with melodic music or recordings of nature sounds.

Standing stretch marks

Image and title	Brief instruction
	1. Gently tilt your head back and to the right side, increasing the stretch of the anterior neck muscles by pressing with the fingers of the hand. 2. Then tilt your head forward and to the left, helping yourself with your hand. Stretch your neck in two other directions - back and left, forward and right. 3. Having fixed the lower jaw with your left hand (a second chin should appear), stretch your neck up with your right hand, holding the back of the head.
	1. Place both palms (backs) on the lower lumbar region. Bring your elbows back. 2. Stretch your left arm down and to the right towards you, grasping its elbow with your right hand. 3. Now pull your elbow up and to the right toward you. Repeat step 1 and stretch (2-3) for the right arm.
	Do this series of stretches in a row as well. First, pull the muscles on one arm, and then on the other. 1. Standing sideways to the wall, rest against it with the palm of the "near" slightly bent hand. Stretch away from the support. 2. In this position, there is a triceps stretch. 3. Grasping the doorframe, and leaning forward "work" with the biceps.
	1. Bending back for safety, place your feet shoulder-width apart. How you hold your palms determines the stretch of the muscles of the shoulder girdle. Therefore, repeat the exercises several times, changing the position of the palms. Make sure your breathing is rhythmic. Breathe shallowly. 2. Stretch the lateral muscles of the torso, grasping the doorway, placing your legs almost back to back. Remember to do the exercise the other way.
	1. Stand one step to the wall. Standing on your right foot, place your left foot on the heel, resting its toe and palms against the wall. Bring your pelvis forward without bending your knee or lifting your heel off the floor of your left leg. 2. Make a cross lunge (right supporting leg), helping with an emphasis on the wall. 3. Stand on your right knee so that all the angles at the joints of the legs are straight. Tighten your buttocks and push your pelvis forward. Repeat all movements with the other leg.

Stretches in the starting positions on the floor

Image and title	Brief instruction
	1. Get on your knees with your palms on the floor, and then spread your knees as wide as possible. Slowly lower yourself to rest on your forearms. Unlike in the photo, do not arch your back or tilt your head back. Look at the floor. 2. Take the position as in the photo, coming out at close range, bending over from the prone position, palms in the support near the shoulder joints. If it is difficult to hold such a pose of the "Cobra", then the legs and pelvis can be kept on the floor.
	1. First, for 5-7 seconds, press the inner part of the stake into each other in the palm of your hand, being in the position as shown in the figure. Then stretch your groin. Grasp your feet with your hands, and without rounding your back, bend a little forward.
	Lie against the wall with your buttocks and the back of your straight legs raised vertically. Slowly, simultaneously and symmetrically, spread your legs to the sides. If it is difficult to bring straight legs together, then bend and bring your knees, press them to your chest, roll onto your side.
	Lie on your back, put your hands strictly to the sides, palms on the floor. Making a twisting movement in the lower back, take the position as in the photo. At the same time, to enhance the stretch, you can turn your head. In this case - to the right.
	1. Do the first stretch for the left and right legs with the knee bent. 2. To facilitate stretching the back of the thigh and buttocks while keeping the leg straight, the other leg can be bent, placing the sole on the floor at a distance from the pelvis that is comfortable for you.
	1. If you stretch the 4 main thigh muscle, the front of the lower leg and foot in this position is hard and painful, then first do this exercise lying on your side, while slightly bending the knee of the leg on which you lie. 2. To complicate this exercise, the second approach can be done with the legs spread apart, and in the third, if the flexibility of the spine allows, put the knees near the ears.
	Lie on your back. Try to straighten your spine as much as possible and press all parts of it, including your neck, to the floor. 1. For 5 seconds, simultaneously reach for your palms and heels (toes pulled towards you). 2. For 5 seconds, stretch out "obliquely" - behind the right arm and left leg, and then vice versa. 3. For 10 seconds, stretch as in step 1, but draw your stomach in, breathing in with your chest.

As a final cool-down exercise, we strongly recommend maintaining balance on one leg. To begin with, the position of the arms and legs is absolutely not important.

The main thing is to stand on one, and then on the other leg for 3-5 minutes. During the exercise, close your eyes, open your mouth, rest the tip of your tongue on the upper palate, try not to think about anything.

After you manage to maintain balance in a “simple” immobile state, you can move on to more complicated positions, including standing on soft surfaces, for example, barefoot on a pillow.

And in conclusion, we recommend watching a video in which older professional bodybuilders give advice to beginners in a respectable age - men over 50. Despite the fact that most of the recommendations relate to exercises on strength machines, there are also tips on nutrition, working with dumbbells, and also different nuances that will come in handy and will be useful for those who will not work out in the gym, but at home.

In contact with

Physical activity in old age is very important: only by moving can you stay in good shape. We are not talking about high physical activity, but walking and specially designed joint gymnastics for the elderly at a calm pace should be in the arsenal of every person who has crossed the sixtieth anniversary, but has not put an end to his life.

The benefits of walking

Walking is defined as moderate activity that does not cause discomfort or pain. If possible, it is worth replacing short-distance public transport with walking at a measured pace.

Age should not become a reason for refusing to go for walks, the usual exercise in shops, visiting public places, meeting with friends.

Walking has a comprehensive effect on the body:

activates the work of the muscular and ligamentous apparatus;
increased blood circulation and blood supply to organs and systems;
metabolism is accelerated, decay products are removed more efficiently;
immunity increases;
gas exchange increases, tissues are supplied with oxygen, energy processes are started;
working capacity, vitality, mood increases, well-being improves.

Walking involves many muscle groups, relieves spasms and excessive stress, which has a beneficial effect on the health and condition of the musculoskeletal system.

Read also

We have been told about the benefits of physical activity since childhood: sport develops strength and endurance, shapes a figure and hardens ...

The result of systematic moderate physical activity will be:

improvement and strengthening of the heart and blood vessels. Walking makes the blood move faster, lowering cholesterol levels and lowering the risk of atherosclerosis;
improvement of well-being, nervous and mental stress, chronic fatigue disappears;
activation of acupuncture points on the feet, and, as a result, improvement of the processes of digestion and bile secretion, facilitation of bowel movements and cleansing of the body.

Gymnastics for the elderly

Complex number 1 - warm-up

The exercises of the complex are recommended for warm-up, they can be performed both after waking up and during the day. No need to overexert yourself, everyone is free to choose the intensity of physical activity. It should bring pleasure and a little fatigue, not pain and discomfort.

Gymnastics allows you to stimulate not only physical, but also mental health, maintain thought processes, memory at the usual level.

Sit on a bed or chair, stretch your legs. Pull the toes towards you, hold them in this position for 5-10 seconds, then relax. Pull the toes away from you, similarly linger, relax the feet.
Raise alternately the right and left arms above the head (10 times); then, raise the legs above the floor (to a possible height), alternately, 10 times.
"Bridge" - emphasis on the palms and feet, bend the body, linger for a few seconds. It is recommended to do the exercise on the bed so as not to hurt yourself in the event of a fall.

Breathing during exercise should be even, deep.

Complex number 2 - main

To stretch your neck muscles, you need to lower your head and rotate it from side to side. Muscles should not be tense, breathing should be even.
Keep your head straight, perform bends to the shoulders, trying to reach the shoulder with your cheek as much as possible.
Rotation of the head clockwise and counterclockwise (4 times).
Starting position - hands on shoulders, elbows bent. Circular rotation of the elbows forward and backward.
Bend your arms at the elbows (palms facing up), rotate your arms forward and backward.
Tilts forward - backward, performed on inhalation, at the time of tilt, the arms are spread apart. Performing back bends, you need to bend your back as much as possible.
Starting position - heels together, toes - to the sides, hands - at the waist. Perform shallow squats (half squats) for 4 counts. The knees are spread apart during the exercise.
Perform deep squats while simultaneously making rotational movements with your arms.

Exercises for women

Starting position - sitting, legs spread apart. While inhaling, tilt to the right leg, trying to reach the foot, then take the starting position and repeat the tilt to the other leg.
Starting position - legs together, extended forward. As you inhale, stretch your fingertips to your toes, then take the starting position and repeat again.
Starting position: the right leg is straight, extended forward, the left leg is bent, the toes are pressed into the thigh of the right leg. While inhaling, stretch to the toes of the right foot, exhale, change the position of the legs, repeat.
Starting position - sitting, knees bent. While inhaling, try to put your bent knees on the floor, tilting them to the right, while tilting your head to the left (and vice versa).
Starting position - sitting, knees bent. Stretch the right leg up, then tilt, trying not to bend, to the left, again up and down. Repeat with left foot.

Healthy knees: exercises from Tatiana Lisitskaya

We offer you a mini workout to stabilize the knee joint and strengthen the muscles that surround it. It can help relieve knee pain, avoid injuries or rehabilitate after them.

The knees are one of the most fragile parts of our body. If you are experiencing knee pain, such as when climbing stairs, it’s time to strengthen your knees with exercise.

Half-toe lifts

Place your feet slightly wider than your pelvis, bend your knees slightly, place your palms on your hips, and tilt your body forward slightly. At a calm pace, stand on your toes and then lower your heels.

Control the position of your knees: they should be level over your feet. Perform 2-3 series of 8-10 times.

Side lunges

Stand up straight with your palms on your hips. With your knees bent, lunge to the right. Then, without bending your knees, lunge to the left and transfer your body weight to your left leg. Make sure that the knee of the supporting leg is kept straight over the foot.

Perform 2-3 series, 4-6 times in each direction.

Stretching the quadriceps and anterior thigh

Bend your leg back, lifting the heel to the buttocks, grab the foot with your hand. Try to keep your knees together.

Feel the muscles in the front of your thigh stretch. Concentrate on the ankle of the supporting leg for better balance.

If you find it difficult to maintain balance, hold on to the back of the chair. Hold the pose for 8-10 seconds, then switch legs. Follow 2-3 sets.

Bend your leg forward, raising your knee to your chest, and grab your shin with your hands. Keep your hip joints in line and keep your torso straight. Hold the pose for 8-10 seconds, then switch legs. Follow 2-3 sets.

"Martin"

Stand up straight and raise your hand up. Bending at the hip joints, bend forward to parallel with the floor and lift your leg back to parallel with the floor. Look down, try to keep your torso, arm and leg in line.

Concentrate on the ankle of the supporting leg for better balance. You can hold onto the back of the chair, letting go of the support from time to time. Maintain the pose for as long as you can. Then pause for a minute and repeat on the other leg.

If you are confidently standing in the "swallow", perform the "swallow" in a half-squat: slightly bend the knee of the supporting leg.

Dumbbell Leg Raise

You will need a chair, a dumbbell (or water bottle), and a belt. Fasten one end of the strap on the dumbbells, and the other, after 20-30 cm, on the ankle.

Place a chair next to a rug, lie on your back, raise your legs and place your shins on the seat, throwing a dumbbell over it.

As you exhale, straighten your leg with a dumbbell at the knee joint, while inhaling, bend again, but do not touch the chair. Repeat at a calm pace 8-10 times on each leg.

This mini workout takes no more than 15 minutes. Do it three to four times a week. I wish you success!

Preventive gymnastics

One of the options for preventive gymnastics is presented in the video, if you wish, you can choose suitable exercises and form your own complex:

The pace of the exercises and their intensity are selected individually, depending on the physical condition. Both need to be built up gradually, to reduce the load in case of fatigue or feeling unwell, but, if possible, do it regularly.

Surely, many understand that sitting idle, the problem will not be eliminated, but only like a snowball, it acquires volume. What is the key to good health? Physical activity!

I came across a wonderful course of an experienced specialist that helps to eliminate the problem with the joints.

I really want each of you to clearly realize that you don't need to blame everything on age and so on! Don't you want to extend your life and improve your health in order to spend more time with your loved ones and do what you love?

If you suffer from joint pain, then you must understand that the pain will not go away on its own. And a great medicine is good gymnastics.

BUT! It is also important to understand that not all exercises will be beneficial, very many of them can not only not help, but in most cases harm and exacerbate the problem.

Therefore, the correct approach and the choice of a competent and professional specialist are important here.

Do not try to get rid of the problem by inaction and swallowing a handful of pills. This will only worsen your health. Prove to everyone that age is not a sentence of time!

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.

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