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What is the best way to get fit for people in their 50s, 60s, 70s and older? As we age, it’s difficult to exercise based on hobbies alone for effective health care. Sports medicine experts recommend five exercise programs for people in their 50s, 60s, 70s and 80s that work multiple muscle groups and improve body balance.
Everyone knows that exercise is beneficial. Although it does not keep people young, but can prolong life and prevent all kinds of disabling diseases from heart disease to depression.
But as we get older, it’s no longer enough to just commit to your favorite sport, whether it’s tennis, running, yoga, or Tai Chi.
is no longer enough. Because over time, our aerobic capacity, muscle mass, bone density, flexibility and balance
We are losing our aerobic capacity, muscle mass, bone density, flexibility and balance over time – and each of these should not be taken lightly.
“It’s not until we’re 50 that we start to realize we need to add balance, fitness and flexibility to our exercise routine,”
According to Cedric Bryant, president and chief scientific officer of the American Councion Exercise.
Bryant) stated, “These are critical for us to maintain physical function and independence.”
Listed later are recommendations from sports medicine physicians, exercise physiologists and physical therapists for those in their 50s, 60s, 70s and 80s and older, respectively.
and 80s and older, plus some supplemental programs for each. Some of the exercises
Some of these exercises – including squats, planks and lunges – vary in form for different age groups.
All of these exercises can be done with little or no equipment, and all work multiple muscle groups and improve balance. When combined with aerobic exercise, they can form an almost complete fitness program.
The supplemental program is designed to remind you to regularly add something new and interesting to your workout routine. This part also helps to enhance cognitive abilities and improve physical health.
If you are not completely sure about your health, you can start with a program for a more advanced age group and gradually transition
transition to your own age group. “One mistake people love to make is to progress too quickly,” notes Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York.
The recommended frequency for each exercise is two to three times a week, with at least one day in between. Several programs can be done as one aerobic program
Several programs can be completed on the same day or on different days. The U.S. Department of Health and Human
and Human services) recommends that everyone get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, preferably spread over five days or five days.
It’s best to spread them out over five or more days. (According to Dr. Bryant, people who engage in moderate exercise “don’t get to talk all the time but can answer basic questions,” but it’s also difficult for people who engage in vigorous exercise to talk.)
If you are sedentary or have chronic health problems, consult your health care provider before starting a new exercise program. Tom Barford, associate professor of medicine at the University of Alabama at Birmingham and associate director of the university’s Sports Medicine Center, said he is a member of the University of Alabama at Birmingham.
Tom Buford, associate professor of medicine at the University of Alabama at Birmingham and associate director of the university’s Sports Medicine Center, notes that posture is also important to prevent injury and ensure that the muscles used in exercise are appropriate.
It’s important. So, if you feel you need guidance, consult a fitness professional.
When you’ve done the recommended number of repetitions, “you should feel exhausted,” says Tom Buford, a physical therapist and physiotherapist from Ann Arbor, Mich.
plyometric and physical training specialist Baird (Ann Arbor) said. “If you can keep going, then it’s time to make exercise more
challenging.”
Jump squats are a great exercise for people in their 50s, exercising the muscles of the thighs, hips, core and buttocks.
People in their 50s
Many people at this age, whether running or swimming, may not reach the previous speed, and in the high intensity of the exercise
After the exercise, it also takes more time to get over it. According to Summer Cook, assistant professor of kinesiology at the University of New Hampshire
Cook) said that people in this age group usually adjust their exercise goals from setting new records to making themselves feel comfortable, staying healthy
and maintain physical function.
If you want to “maintain muscle strength and bone strength, you can follow the experts’ advice and add some high-intensity, short bursts of training required, such as jump squats. Research from the American College of Sports Medicine found that for type II diabetes, depression
and age-related muscle loss, this type of training, many other fitness programs are more effective.
Dr. Metzl recommends that his patients set aside two days a week to do some high-intensity training and, in his words, “don’t be intimidated.”
- Jump squats
Jump squats can help you exercise the muscles of the thighs, hips, core and buttocks. The method is as follows:Feet apart, shoulder-width apart, both
hands behind the head or flat in front of the body squatting, it is best to squat to the extent that the thighs are parallel to the ground, keep the chest straight, knees
Cover in the feet directly above; hold for a moment after jumping, land and repeat. This training can be done from a set of 5 times, repeat 3 sets, and gradually improve to a set of 15 times, repeat 3 sets.
- Single-leg flat support and lateral flat support
These two exercises can help you exercise the strength of the core muscle groups and improve balance. Single-leg plate support method is as follows: do push-up position
The mat, with two hands or two front analog support, keep the whole tool from head to foot in the same level, the right eye raised off the ground 20-25 country
meters or so, maintain this position for 15 to 30 seconds, after which you can gradually improve to 1 minute; then switch to raise the left leg to repeat a brag.
Lateral flat support method is as follows:Assume to do the left side of the flat support, then use the left hand or left forearm support, raise the hips, keep
whole body from head to foot on the same level, maintain this position for 15 to 30 seconds, after which you can gradually improve to 1 minute; then change
repeat on the right side.
- Lunge jump
The lunge jump can help you strengthen your legs, core muscles and back strength, and improve balance. The method is as follows: feet apart, hip-width, right leg forward across the lunge, keep the right knee 90 degrees, located directly above the right foot; bend the left elbow to touch the right knee, the left leg should remain bent by and not touch the ground; then jump, and in the air to change legs across the lunge, landing is the left leg in front of the lunge. This training can be done from a set of 3 times, repeat 3 groups, gradually improve to a set of 10 times, repeat 3 groups.
- with push-ups peel jump this training can help you exercise the strength of the whole body, strengthen the cardiorespiratory function. The method is as follows: feet apart
open, shoulder-width apart, arms on both sides of the body; squat, then put your hands on the ground in front of you, feet backward jump, pose
After doing a push-up, jump forward with your feet and enter a squatting position, then stand up and repeat. This item
training can be done from a set of 5 times, repeat 3 sets, and gradually improve to a set of 10 times, repeat 3 sets.
- overhead press with squat
This training can help you strengthen the arms, upper body, thighs, hips and the strength of the standard. The method is as follows: feet apart, and shoulder
The same width, a pair of dumbbells to the front of the hands, hands opposite each other: squat, with the hands of the bell touching the ground in front of you, while maintaining a straight back; stand up.
The dumbbells can be raised overhead with both hands, and then repeated, starting with one set of 5 reps and 3 sets.
This exercise can be done from a set of 5 reps and 3 sets, gradually increasing to a set of 10 reps and 3 sets of repetitions.
Additional exercises: You can exercise your core muscles by practicing Pilates.
For people aged 60-69, plank support can help build core muscle strength and improve balance. Photo Credits:
MARTIN TOGNOLA
People in their 60s
Professor Cook believes that as we age, variety in exercise becomes key to exercise. Aerobic training can help prevent cardiovascular disease, while strength and resistance training can help build muscle groups and stimulate bone growth.
Michelle Segar, director of the University of Michigan’s Center for Research and Policy on Physical Activity and Health, recommends core exercises such as Pilates and yoga.
The core training to improve the body’s balance and reduce the risk of future falls.
- Squats
Deep squats can help you exercise the thighs, hips, core muscles and glutes. The method is as follows: feet apart, shoulder-width apart, hands behind the head or placed in front of the body; body squatting, the best squat to thighs parallel to the ground, keep the chest straight, knee position dry feet directly above. Keep this posture does not move, and then stand up, repeat, this training can be done from a group of 5 times, repeat 3 groups to gradually improve to a group of 15 times, repeat 3 groups.
- Plate support
Plate support can help you improve the strength of the core muscle groups and body balance. The method is as follows: enter the push-up position, with hands or forearms to support the body, keep the whole body from head to foot in a line, hold this position for 15 to 30 seconds, after which you can gradually improve to 1 minute, repeat 2 times.
- Step
This training can help you exercise the legs, core muscles and back strength, and improve the balance of the body. The method is as follows: feet apart, hip-width, right leg forward across the lunge, keeping the right knee 90 degrees, perpendicular to the right foot, the left knee near the ground; maintain this position for a few seconds, and then return to the starting position, for the other side to repeat, this training can be done from a group of 3 times, repeat 3 sets, and gradually improve to a group of 10 times, repeat 3 sets.
- Peel jumping
Peel jump can help you strengthen your whole body strength, enhance cardiorespiratory function. The method is as follows: feet apart, shoulder-width apart, arms on both sides of the body; squat, then put your hands on the ground in front of you, jump backwards with your feet, pose as a push-up; jump forward with your feet, enter the squat position, then stand up and repeat, this training can be done from a group of 5 times, repeat 3 groups, gradually improve to a group of 10 times, repeat 3 groups.
Side-lying windmills can help you improve flexibility in your ribs, shoulders and back. Photo credit:MARTIN TOGNOLA
People in their 80s and older
Dr. Segar says many Americans believe that exercise is useless at this age if a person can no longer afford to stick to the minimum 150 minutes of exercise per week, but the government’s latest health guidelines make it clear that “even a minute or two of exercise can be beneficial.
Dr. Bryant (Dr. Bryant) said that older people should find some way to make themselves feel like they are playing exercise, so that they can exercise in a sense of joy, in order to ensure the frequency of exercise at least once a week.
- chair squat
This training can help you exercise the muscles of the thighs, hips, core muscles and buttocks. The method is as follows: sit on a chair, slowly get up. The body stands straight, and then re-sit back; if you want to improve the difficulty, you can hold your arms in front of your chest, or change a shorter chair, this training is recommended from a group of 5 times, repeat 3 groups to do, and gradually improve to a group of 15 times, repeat 3 groups.
- Against the wall flat support
Against the wall plate support can help you strengthen the core strength, improve balance. The method is as follows: stand straight facing the wall, from the wall to maintain a distance of about 60 cm, and then the wall as the ground pose push-ups, with forearms to support the weight, your body should form a triangle with the floor and the wall, maintain a straight line from head to foot, legs back, arms against the wall; maintain this position for 15-30 seconds, after which you can gradually improve to 1 minute, and then repeat 2 times. If you want to improve the difficulty, you can first keep the wall plate support for 30-60 seconds, then take the right arm away, the whole body slowly rotate to the right, use the left arm to support the weight, and then return to the wall plate support position, change the other side and repeat.
- Modified lead step
The lunge can help you strengthen your legs, core muscles and back, reduce the burden on your knees and improve your balance. The method is as follows: feet apart, and hip-width, the right leg across the lunge, the body will be lowered a quarter of the height, so that the left knee is bent, but also touch the ground (the initial distance can be a small step, after which you can slowly increase the span of the lunge); pause a moment later, back to a standing position, the other side of the leg to repeat. This training is recommended from a group of 3 times, repeat 3 sets to do, and gradually improve to a group of 10 times, repeat 3 sets.
- Side lying windmill
Side lying windmill can help you improve the flexibility of the ribs, shoulders and back. The method is as follows: the left side of the body lying down, a pillow under the head, the left leg straight, the right leg bent 90 degrees, the right knee under a pillow, the arms in front of the flat; the right hand overhead, and then swing from the top of the head to the back, pay attention to the right hand in the swing a few centimeters from the ground, swing to the back of the body can touch the ground; swing the hand, the eyes to follow the palm movement, and twist the body, so that the right shoulder blade against the After doing so, return to the starting position, this training is better to repeat 10 times on each side.
- Overhead press
This exercise can help you stretch the ligaments on both sides of the body, improve flexibility and adjust body posture. The method is as follows: feet apart, hip-width apart, the right hand to the right flat, holding a light dumbbell (can also be done unassisted); body slowly leaned to the left, the right hand towards the ceiling direction gradually raised. Then change the other side and repeat, if you want to increase the difficulty, you can give the dumbbells to increase the amount. This exercise is recommended to be done 5 times on each side.
Additional exercises: you can maintain flexibility and suppleness with additional water aerobic training or stretching exercises.