Today, with advancing age, there is a tendency towards a lifestyle of being less active and more sedentary. But, as in all age groups, doing sports in older ages has many health benefits. As long as it is done in accordance with the underlying health and condition, this does not pose a life-threatening risk. So, what are the benefits of doing sports in older ages?
It makes it easier to lose weight: Metabolism slows down in older ages. Exercising both accelerates metabolism and increases fat burning by increasing muscle mass.
Reduces the damage caused by diseases: By exercising, the immune and digestive systems are strengthened. Control of diabetes and high blood pressure becomes easier. The risk of some types of cancer and Alzheimer's disease decreases.
Increases balance and flexibility: In this way, it increases muscle-joint coordination and reduces falls that cause traumatic consequences in older ages. It soothes the problems caused by joint diseases.
Improves sleep quality: Regular exercise accelerates falling asleep, sleeps more deeply and feels more energetic in the morning.
Increases self-confidence: Exercise suppresses stress and depression, Helps cope with anxiety. Being active makes us stronger and more self-confident.
Strengthens brain functions: Increases productivity, strengthens memory and protects against dementia.
How often should I exercise?
Age 65 Individuals with and above should do at least 2.5 hours of moderate aerobic exercise (e.g. brisk walking) per week. In addition to stretching exercises two days a week, balance and flexibility exercises can be done every day.
In addition, you can spend your daily routine more actively.
For example;
- Using the stairs instead of the elevator
- Parking your car further away
- Walking or cycling instead of driving
- Working in the garden
- Light exercises while watching TV
For exercise safety
- You have a previous history of heart disease or risk factors for heart disease (diabetes, hypertension, smoking, family history of heart disease, especially at an early age). disease story If you have a fever, fainting in the past), be sure to see your cardiologist before exercising.
- Wear light clothes that will make it easier for you to do sports and shoes that fit your feet.
- If you have not been doing sports before, keep your pace low at the beginning. Gradually increase the tempo so that you do not feel uncomfortable.
- Do not exercise while suffering from illnesses such as flu. If you take a break from exercise for more than two weeks for any reason, start again at a slower pace.
- Do not exercise outdoors in very cold or hot weather.
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