Time flies and senior age comes abruptly. How to prevent problems and improve stability? Read more to live longer and help others.
The seniors face problems of a social nature, health concerns, lack of attention from other people.
Let's specify the periods of the age:
Seniors age 60 – 70 years;
Old age is 70 – 80 years;
Centenarians - older than 80 years.
In old age, as a rule, there are many different chronic diseases accumulated during the life. The aging body gradually loses its ability to produce hormones "of youth" - sex hormones and adrenal hormones, which reduce the likelihood of previously migrated diseases updating.
Factors affecting stability
There is no doubt that any condition leaves an impact. In youth, it is not very noticeable, and in connection with the atrophy of the organs and dwindling of their functions, the body struggling to cope with the stress, the immune system is compromised, the person gets tired quickly, often exacerbated chronic diseases, which often have an atypical course with insufficient symptoms. Something always hurts.
Life goes on, and we need to tend to strengthen the body, maintaining self-help skills, not to allow yourself to relax. Try to do all possible housework, observe cleanliness and order of the house. Mind the hygiene of the body, monitor the appearance, to be neat and precise, to efficiently perform the necessary tasks and save effort and time, which with age goes faster and faster.
Physiotherapy is required for the seniors. After all, with such common diseases as osteochondrosis, osteoporosis, arthrosis, vegetative - vascular dystonia, sleep disorders, hypertension, diseases of internal organs, metabolic disorders and other diseases, the body needs some compensation. We mean adaptation to internal and external conditions is essential to health and life expectancy.
The selection exercise for the senior people takes into account such problems as decreased metabolism, increased the content of oxidized products of decay and other. Such balance exercises benefit is out of discussion.
There are changes in the skeleton, increased tone and decreased muscle strength.
There are possible violations of cerebral circulation, problems with coordination and balance.
There can be prolapse of internal organs.
There is a reduced vital capacity of lungs.
Because of the constant feeling of fatigue and ailments it may be difficult for seniors to perform the exercises. Still, you have to force yourself to overcome discomfort and, begin with simple exercises, gradually increase your physical activity. Physical exercise is an excellent way of preventing disorders, and physiotherapy for the elderly improves the quality of life in many diseases, increases confidence and improves mood.
Ballance exercises at home
These simple exercises for seniors will help to restore movement, improve your health, mobility and balance. Easy exercises to do at home for exercise it is advisable to wear loose, comfortable clothing.
Do the exercises slowly and aim to gradually increase the load in the form of repetitions of each exercise.
Try doing these exercises at least twice a week and combine it with other routines in this series to increase strength, improve balance and coordination.
Stand up straight, feet together, knees slightly bent.
A step to the side, do it slowly and control the movement, moving one foot towards the other foot.
Follow these ten steps in one direction; you can start with a few steps.
Crossing your legs, walking
Start with crossing the right leg over the left.
Move the left foot to return to starting position.
Make five transversal steps on each side. If necessary for stability is possible to lean on the wall. The smaller the step, the more you work on balance equilibrium.
Walking heel to toe, side step
Stand up straight, put your right heel on the floor right in front of your left foot.
Then do the same with the left heel. Make sure you keep looking forward during the exercise. If necessary for stability is possible to lean on the wall.
Try to do five steps. As you progress, move away from the wall.
Balance on one leg
Stand to face the wall at arm's length, touching the wall.
Lift your left leg, hold the thigh as evenly as possible around the floor. Gently put your foot on the floor.
Hold raised leg for 5 - 10 seconds and perform three sets on each side
The walk to the top
When you exercise, preferably with the support of the railing or near a wall.
Step with the right foot.
Lift your left leg to put on the right foot.
Step down again and return to its original position.