Older people face social challenges
health problems,
lack of attention from the surrounding people.
Let's clarify the names of the age:
- Old age - 60 - 70 years;
- Senile age - 70 - 80 years;
- Long-livers are over 80 years old.
In old age, as a rule, there are many different chronic diseases accumulated throughout life. An aging body gradually loses its ability to produce hormones of "youth" - sex hormones, as well as adrenal hormones, which reduce the likelihood of exacerbations of previously transferred diseases.
There is no doubt that any disease leaves some consequences. In youth, this is not so noticeable, and with age, due to atrophy of organs and the extinction of their functions, the body can hardly cope with stress, immunity decreases, a person gets tired quickly, chronic diseases often worsen, which often have an atypical course with insufficiently pronounced symptoms. Something always hurts. Some women tend to think they have been jinxed. But there is no one to blame.
Life goes on, and you need to strive to improve and strengthen the body, maintain self-care skills, do not let yourself relax: try to do your homework, keep the home clean and tidy and the hygiene of the body, monitor appearance, to be neat and collected (thought out) in order to rationally carry out the necessary things and save time and energy, which “flies” faster and faster with age.
Therapeutic exercise is necessary for the elderly. After all, with such most common diseases as osteochondrosis of the spine, osteoporosis of bones, arthrosis, vegetative - vascular dystonia, sleep disorders, hypertension, diseases of internal organs, metabolic disorders and other diseases, the body needs compensation (adaptation to internal and external conditions important for health and longevity).
Skeletal changes in osteoporosis.
When selecting physical activity for the elderly, we take into account that the metabolism is reduced, the content of under-oxidized decay products is increased (fatigue, overwork should not be allowed);
there are changes in the skeleton, an increase in tone and a decrease in muscle strength, posture and gait are disturbed due to a shift in the center of gravity;
possible disorders of cerebral circulation, encephalopathy, problems with coordination of movements and balance;
there may be prolapse of internal organs, urinary incontinence;
reduced vital capacity of the lungs, dystrophy of the heart muscle.
Elderly patients have limited movement eyeballs(especially up), you have to turn your head, and you may feel dizzy.
We must remember about age-related changes in the psyche. With age, pre-existing character flaws are exacerbated. Emotional lability appears (tearfulness, capriciousness, grouchiness), apathy, there is a reluctance to engage in physical education.
Due to the constant feeling of fatigue and ailments, it can be difficult for older people to exercise. And yet one must force oneself to overcome the malaise and, starting with the most simple exercises, gradually increase your motor activity. Physical exercise is an excellent means of preventing body disorders, and therapeutic exercises for the elderly improves the quality of life in many diseases, increases self-confidence and improves mood.
Supervision is very important of cardio-vascular system to avoid myocardial infarction.
Required to define heart reserve. To do this, you need to calculate the maximum allowable heart rate during exercise and heart rate at rest for 1 minute.
HR (heart rate) maximum \u003d 180 - age.
For example, age 62. Maximum heart rate \u003d 180 - 62 \u003d 118 (beats per minute).
Using a stopwatch, we calculate the pulse rate at rest (after 15 minutes of rest) for one minute. Let's say 84 beats per minute.
RS (heart reserve) \u003d maximum heart rate - resting heart rate.
PC = 118 - 84 = 34 beats per minute (100%). This means that the pulse during physical activity should not be higher than 118 beats per minute. And you need to know the reserve of the heart because for people over 60 years old, you should not give a load of 100%.
In old age (60-70 years) we use up to 90% of the heart reserve.
In senile (70 - 80 years) - up to 50%.
Long-livers have no more than 40%.
We approach this gradually, starting with the load
20% individual heart reserve.
So, for example, at the age of 62, the reserve of the heart with a resting heart rate of 84 beats per minute is 34 beats per minute - this is 100%.
In the first sessions of therapeutic exercises, you can allow an increase in heart rate by 20% - in this example, by 7 beats per minute.
And in the future, after gradual adaptation to physical activity, it is possible to allow an increase in heart rate up to 90% of the reserve of the heart - in this example, by 30 beats per minute.
So, in this example, at the age of 62 years and with a heart rate at rest of 84 beats per minute in the first lessons, we allow an increase in heart rate by 7 beats per minute (= 91 beats per minute), gradually increasing the load, we allow heart rate to 90% of the heart reserve (by 30 bpm). Heart rate will be up to 114 beats per minute.
Now take a sheet of paper and a pen, a clock with a second hand, sit in a chair for 15 minutes to rest.
1). Write how old are you.
2). Now subtract this figure from 180. Write: "The maximum heart rate is ...".
3). Count the pulse rate for 1 minute by the second hand and write this figure like this: “The pulse at rest is ...”.
4). Calculate the heart reserve using the above formula. (HR (heart reserve) = maximum heart rate - resting heart rate). Write this number.
You can regulate the load from 20% to 90% of the heart reserve by controlling the pulse during exercise.
Lessons by small-group method in the clinic.
For older people, classes in a small group method are useful, as this involves communication with peers, which is very popular with older people. But you can do it yourself at home.
All exercises are used muscle groups.
The density of classes is 50 - 60%. The rest of the time is used for counting the pulse, showing exercises, changing the starting position, static breathing exercises.
The duration of the lesson is no more than 30 minutes 2-3 times a week.
All starting positions are allowed, but ref. the standing position should not prevail.
Exercises with sharp turns and inclinations are excluded. Dmovements are smooth, the pace is slow.
Be sure to include exercises for balance and vestibular functions.
It is necessary to know what factors predispose to imbalance and sudden falls in the elderly.
- Tremor of the limbs.
- Increased reaction time.
- Weakness of the muscles - extensors of the thigh and lower leg.
- Orthostatic hypotension (a sudden drop in blood pressure with a quick change in body position from ref. lying position to standing position.
- Visual and hearing impairments.
- Shifting the center of gravity forward.
- The cervical-diaphyseal angle has been changed (from blunt it becomes straight), which reflexively affects cerebral circulation.
- In men, it is difficult to bring the legs together, in women, on the contrary, spreading the legs apart, which makes it difficult to stabilize when losing balance.
Falls must be avoided, since osteoporosis can lead to bone fractures and other injuries when falling from a height.
Therapeutic exercises for the elderly carried out only when satisfactory condition of the patient.
Contraindication to exercise in a group is urinary incontinence and a categorical refusal of physical education.
Version of the set of exercises for the elderly to copy without pictures.
Let's prepare a ball the size of an orange (or better an orange), a gymnastic stick (the length of the stick is selected as follows: the distance from the left shoulder joint to the fingertips straightened to the side right hand or standing, measure the distance from the floor to the xiphoid process of the sternum, subtract 10 from this figure).
1). "Open - Close" Hands on knees, feet shoulder width apart. 1- Hands to the shoulders (beginning of inhalation). 2- Straighten your arms to the sides, open your palms (inhale). 3- Again brushes to the shoulders (beginning of exhalation). 4- Put the brushes on your knees and lean forward slightly (exhale). 4 times.
2). "Raise your leg." Hold onto the chair seat with your hands. 1- Raise the straightened right leg. 2- Lower in ref. position. 3- Raise the straightened left leg. 4- Return to ref. position. 4 times.
3). "Circular rotation of the shoulders." Hands to the shoulders, feet shoulder width apart. 1, 2, 3, 4 - Draw one big circle with the elbows. 4 times. Then the same in the opposite direction 4 times.
4). "Step by foot." Hold on to the seat with your hands, legs wide apart. 1 - Put the right foot on the left, tightly squeeze the muscles pelvic floor(inhale). 2 - Return to ref. position (exhale). 3 - Put the left leg on the right, squeeze the muscles of the pelvic floor (inhale). 4 - Return to ref. position (exhale). 4 times.
5). "We swing the stick." (Balance exercise). gymnastic stick put vertically with one end on the floor, press the lower end with your feet, spread your knees wide, put your hands on the upper end of the stick on top of each other. 1 - Leaning on a stick, straighten your arms forward, slowly leaning forward so that your head falls between your hands at ear level (exhale). 2 - Return to ref. position (inhale). 6 times slowly.
6). "Put the stick upright." Take the stick between the palms so that the ends of the stick rest against the middle of the palms, lower the stick down (on the hips), feet shoulder-width apart. 1 - Place the stick vertically on the right leg so that the right hand is at the top and the left is at the bottom (inhale), look at the right hand. 2 - Return to initial position(exhalation). 3 - Place the stick vertically on the left leg so that the left hand is at the top and the right hand is at the bottom (inhale), look at left hand. 4 - Return to the starting position (exhale). 4 times.
7). "Roll a stick on your back." Press the stick to the back with your elbows, legs apart for stability. Move the stick with your elbows along the back up (inhale) - down (exhale), do not bend over, keep your back straight.
8). Diaphragmatic breathing 6 times. Put your hands on your stomach, bend your legs at the knees. 1 - inhale through the nose, inflating the stomach. 2 - Exhale through your mouth in a thin stream slowly, folding your lips into a tube; stomach "deflates", retract abdominal wall"into yourself".
9). "Ball under the knee." Hands to the sides, the ball (orange) in the right hand, straightened legs together. 1 - Bend the right leg, shift the ball under the knee to the left hand (exhale). 2 - Return to the starting position (inhale), the ball is in the left hand. 3 - Bend the left leg, shift the ball under the knee to the right hand (exhale).
10). "Ball to the other hand with a turn." Hands to the sides, the ball (orange) in the right hand, straightened legs together. 1 - Raise the right hand with the ball and move the ball to the left hand, turn the body to the left, take the ball in the left hand (exhale). 2 - Return to the starting position (inhale). 3 - Also shift the ball to the right hand with the body turning to the right (exhale). 4 - Return to the starting position (inhale). 3 times.
eleven). "The ball in the other hand behind the head." Hands along the body, the ball in the right hand, legs are straightened. 1 - Hands through the sides slide across the floor behind the head, pass the ball to the left hand, without moving the head, raise your eyes towards the ball (inhale). 2 - Return to the starting position (exhale). 3 - Transfer the ball behind the head to the right hand, raise your eyes up (inhale). 4 - Return to the starting position (exhale). 3 times.
12). "Rotate with hands and feet." The arms are bent at the elbows, the hands are in fists, the legs are shoulder-width apart. Slowly and smoothly rotate the fists and feet inward, then in the opposite direction for 4 circles. Repeat again.
13). Arms along the body, legs straightened. 1 - Raise the right hand up and put it on the floor behind the head, at the same time bend the left leg at the knee, sliding the foot along the floor (inhale). 2 - Return to the starting position (exhale). 3 - Raise the left hand up, bend the right leg at the knee, sliding the foot along the floor (inhale).
14). "Tension - relaxation." Arms along the body, legs straightened. 1 - Squeeze the hands into fists, feet "on yourself", squeeze the buttocks tightly (inhale). 2 - Relax all muscles (exhale). 6 times.
15). "Opposite limbs to the sides." Arms along the body, legs straightened. 1 - Take the right hand, left leg to the sides (inhale). 2 - Return to the starting position (exhale). 3 - Also the left arm, right leg (inhale). 4 - Return to the starting position (exhale). 4 times.
16). Diaphragmatic breathing 6 times. (See exercise No. 8).
We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).
17). "Put your head in your hands." Arms bent at the elbows, lie in front of you, head raised, look up. 1 - Lower the head on the hands with the right ear, turning it to the left (exhale), relaxation. 2 - Return to the starting position, raise your eyes up (inhale). 3 - Put your head on the hands on the left ear, relax (exhale). 4 - Return to the starting position, eyes look up (inhale). 4 times.
18). "Hands on the pelvis." Arms extended forward, legs straightened. 1 - Put your right hand on the pelvis. 2 - Put your left hand on the pelvis, head and thoracic region lift up, look ahead. 3, 4 - Return to the starting position in reverse order relaxing. 3 times.
19). "Beach". The head rests on the hands. Alternately - counter flexion and extension of the legs in the knee joints.
20). "Raise opposite limbs." 1 - Raise the right arm forward, left leg back, maintain balance (inhale). 2 - Return to the starting position (exhale). 3 - Raise your left arm, right leg (inhale). 4 - Return to the starting position (exhale). 4 times.
21). "Look at the hand." 1 - Raise your right hand to the side - up, look at it (inhale). 2 - Return to the starting position (exhale). 3 - Raise your left hand to the side - up, look at it (inhale). 4 - Return to the starting position (exhale).
22). "Reach forward." 1 - The right hand slides forward as far as possible, lower the head (exhale). 2 - Return to the starting position (inhale). 3 - The left hand slides forward, lower the head (inhale). 4 - Return to the starting position (inhale). 3 times.
We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).
23). Lying on the back diaphragmatic breathing 6 times. (See No. 8).
24). "Kitty" (Bend and arch your back).
25). "Fox tail" (Bending of the spine to the right, then to the left).
26). Sitting on a chair, hands hold on to the seat. Rolls from heel to toe.
27). Sitting on a chair, hands on knees. Raise your arms through the sides up (inhale), lower to your knees, lean forward slightly (exhale). 5 times.
Homework.
1). Self-massage of the back with a roller massager for the back.
2). Train the vestibular apparatus: lying on the bed on your back, bend your knees, turn on your side, lower your legs from the bed and, pushing with your hands, sit on the edge of the bed for a few seconds, stand up (spread your legs shoulder-width apart), straighten up, stand a little, shifting from foot to foot. Now lie down on the bed in reverse order. 3 times in each direction slowly, controlling well-being. Avoid dizziness. You can simplify the task by eliminating standing up.
3). Diaphragmatic breathing 6 times before going to bed. (This exercise helps with the appearance of retrosternal pain in angina pectoris, since the diaphragm, rising and falling, promotes the movement of blood in the systemic circulation, facilitating the work of the heart).
4). Self-massage of hands and fingers. Exercises for the fingers ("Coins" - circular motions thumb on the tips of all other fingers, “Shalbans with all fingers alternately”, “Buttons” - press the thumb on the tips of all fingers alternately, “Figures between all fingers”, “Call to yourself with all fingers alternately”, “Straighten each finger alternately from cam", "Straighten and spread all fingers - clench your fingers into fists."
5). Walks with long walking, you can run (breathe only through your nose, if there is not enough air, switch to walking), skiing in winter, swimming in the pool is useful and classes in the health group by age. Remember to control your blood pressure and pulse.
6). Gymnastics for the eyes.
Prepare a ball the size of an orange (or a real orange is better),
gym stick ( gym stick length: the distance from the left shoulder joint to the fingertips of the right arm extended towards the side or while standing, measure the distance from the floor to the xiphoid process of the sternum, subtract 10 from this figure),
chair with backrest and mat.
Let's air the room.
Starting position sitting on a chair.
1). "Open - Close"
Hands on knees, feet shoulder width apart.
1- Hands to the shoulders (beginning of inhalation).
2- Straighten your arms to the sides, open your palms (inhale).
3- Again brushes to the shoulders (beginning of exhalation).
4- Put the brushes on your knees and lean forward slightly (exhale). 4 times.
Initial position.
Once! Start of inhalation.
Two! Inhale.
Three! Start of exhalation.
Four! Deep breath.
2). "Raise your leg."
Hold onto the chair seat with your hands.
1- Raise the straightened right leg.
2- Lower in ref. position.
3- Raise the straightened left leg.
4- Return to ref. position. 4 times.
Initial position.
Once! Raise your right leg. Inhale.
Two! Exhalation.
Three! Left foot! Inhale.
3). "Circular rotation of the shoulders."
Hands to the shoulders, feet shoulder width apart.
1, 2, 3, 4 - Draw one big circle with the elbows. 4 times.
Then the same in the opposite direction 4 times.
Once! Circular rotation of the arms in the shoulder joints.
Two!
Three!
Four!
And repeat on the other side 4 times.
4). "Step by foot."
Hold on to the seat with your hands, legs wide apart.
1 - Put the right foot on the left, tightly squeeze the muscles of the pelvic floor (inhale).
2 - Return to ref. position (exhale).
3 - Put the left leg on the right, squeeze the muscles of the pelvic floor (inhale).
4 - Return to ref. position (exhale). 4 times.
Spread your legs shoulder-width apart.
Right leg - One! Squeeze the muscles of "patience". Inhale.
Two! Exhalation.
Left leg - Three! Squeeze the muscles of "patience". Inhale.
Four! Exhalation.
5). "We swing the stick."(Balance exercise). Put the gymnastic stick vertically with one end on the floor, press the lower end with your feet, spread your knees wide, put the brushes on the upper end of the stick on top of each other.
1 - Leaning on a stick, straighten your arms forward, slowly leaning forward so that your head falls between your hands at ear level (exhale).
2 - Return to ref. position (inhale). 6 times slowly.
Initial position.
Once! Exhalation.
Two! Inhale. Stick to the chest, Straighten your back.
If dizziness does not bother, then this exercise can be complicated by fixing the lower end of the stick with your feet, and slowly rotate the upper end, leaning deeply forward, then straightening up, bring the upper end of the stick to the sternum (clockwise and counterclockwise).
6). "Put the stick upright."
Take the stick between the palms so that the ends of the stick rest against the middle of the palms, lower the stick down (on the hips), feet shoulder-width apart.
1 - Place the stick vertically on the right leg so that the right hand is at the top and the left is at the bottom (inhale), look at the right hand.
2 - Return to the starting position (exhale).
3 - Place the stick vertically on the left leg so that the left hand is at the top and the right is at the bottom (inhale), look at the left hand.
4 - Return to the starting position (exhale). 4 times.
Initial position. Stick between palms.
Once! Inhale.
Two! Exhalation.
Three! Inhale.
Four! Exhalation.
7). "Roll a stick on your back."
Press the stick to the back with your elbows, legs apart for stability.
Move the stick with your elbows along the back up (inhale) - down (exhale), do not bend over, keep your back straight.
Initial position.
Inhale - stick up.
Exhale - stick down.
We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).
Let's count the pulse for 1 minute.
Starting position lying on your back.
(Pillow under the head to reduce the risk of high blood pressure).
8). Diaphragmatic breathing 6 times. Put your hands on your stomach, bend your legs at the knees.
1 - inhale through the nose, inflating the stomach.
2 - Exhale through your mouth in a thin stream slowly, folding your lips into a tube; the stomach "deflates", draw the abdominal wall "into yourself".
Diaphragmatic breathing. Inhale through the nose, "inflate" the stomach.
Diaphragmatic breathing. Exhale through your mouth in a thin stream, folding your lips into a tube.
9). "Ball under the knee."
1 - Bend the right leg, shift the ball under the knee to the left hand (exhale).
2 - Return to the starting position (inhale), the ball is in the left hand.
3 - Bend the left leg, shift the ball under the knee to the right hand (exhale).
4 - Return to the starting position (inhale). 3 times.
Once! Transfer the ball to your left hand under your knee. Exhalation.
Two! Inhale. Ball in left hand.
Three! Pass the ball to your right hand under your left knee. Exhalation.
Four! Ref. position. Inhale. Ball in right hand.
10). "Ball to the other hand with a twist".
Hands to the sides, the ball (orange) in the right hand, straightened legs together.
1 - Raise the right hand with the ball and move the ball to the left hand, turn the body to the left, take the ball in the left hand (exhale).
3 - Also shift the ball to the right hand with the body turning to the right (exhale).
4 - Return to the starting position (inhale). 3 times.
Ref. position. Inhale.
Once! Exhalation.
Two! Inhale.
Three! Exhalation.
Four! Ref. position. Inhale.
11). "Ball in the other hand behind the head".
Hands along the body, the ball in the right hand, legs are straightened.
1 - Hands through the sides slide across the floor behind the head, pass the ball to the left hand, without moving the head, raise your eyes towards the ball (inhale).
3 - Transfer the ball behind the head to the right hand, raise your eyes up (inhale).
4 - Return to the starting position (exhale). 3 times.
Ref. position. Ball in right hand.
Once! Hands through the sides up, inhale. Ball in left hand.
Two! lower your arms along the body. Exhalation. Ball in left hand.
Three! Inhale. Ball in the right hand.
Four! Ref. position. Ball in right hand.
12). "Rotate with hands and feet".
The arms are bent at the elbows, the hands are in fists, the legs are shoulder-width apart. Slowly and smoothly rotate the fists and feet inward, then in the opposite direction for 4 circles.
Repeat again.
At the same time, we rotate the hands and feet slowly and efficiently.
At the same time, we rotate the hands and feet slowly in one direction, then in the other direction.
13). "Raise your arm, bend your leg".
1 - Raise your right hand up and put it on the floor behind your head, at the same time bend your left leg at the knee, sliding your foot along the floor (inhale).
2 - Return to the starting position (exhale).
3 - Raise the left hand up, bend the right leg at the knee, sliding the foot along the floor (inhale).
4 - Return to the starting position (exhale). 4 times.
Initial position.
Once! Right arm, left leg! Inhale.
Two! Exhalation.
Three! Left arm, right leg! Inhale.
Four! Exhalation.
14). "Tension - Relaxation". Arms along the body, legs straightened.
1 - Squeeze the hands into fists, feet "on yourself", squeeze the buttocks tightly (inhale).
2 - Relax all muscles (exhale). 6 times.
Once! Squeeze the brushes into fists, feet "on yourself", squeeze the buttocks! Inhale.
Two! Straighten your fingers, stretch your toes. Exhalation.
15). "Opposite limbs to sides".
Arms along the body, legs straightened.
1 - Take the right hand, left leg to the sides (inhale).
2 - Return to the starting position (exhale).
3 - Also the left arm, right leg (inhale).
4 - Return to the starting position (exhale). 4 times.
Initial position.
Once! Inhale. Right arm, left leg!
Two! Exhalation. Initial position.
Three! Inhale. Left arm, right leg!
Four! Exhalation. Initial position.
16). Diaphragmatic breathing 6 times. (See exercise No. 8).
We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).
Starting position lying on the stomach.
17). "Put your head in your hands."
Arms bent at the elbows, lie in front of you, raise your head, look up.
1 - Lower the head on the hands with the right ear, turning it to the left (exhale), relaxation.
2 - Return to the starting position, raise your eyes up (inhale).
3 - Put your head on the hands on the left ear, relax (exhale).
4 - Return to the starting position, eyes look up (inhale).
4 times.
Initial position. Inhale.
Once! put your head on your right ear. Exhalation.
Two! Inhale. Initial position.
Three! Exhalation. Place your head on your left ear.
Four! Inhale. Initial position.
18). "Hands on the pelvis." Arms extended forward, legs straightened.
1 - Put your right hand on the pelvis.
2 - Put your left hand on the pelvis, raise your head and chest, look forward.
3, 4 - Return to the starting position in reverse order, relaxing. 3 times.
Initial position.
Once! Start of inhalation.
Two! Inhale.
Three! Start of exhalation.
Four! Exhalation.
19). "Beach". The head rests on the hands. Alternately - counter flexion and extension of the legs in the knee joints.
Alternately - the oncoming movement of the legs. The body is relaxed.
Alternately - the oncoming movement of the legs.
The starting position is knee-carpal.
20). "Raise opposite limbs."
1 - Raise the right arm forward, left leg back, maintain balance (inhale).
2 - Return to the starting position (exhale).
3 - Raise your left arm, right leg (inhale).
4 - Return to the starting position (exhale). 4 times.
Initial position.
Once! Inhale.
Two! Exhalation.
Three! Inhale.
21). "Look at the hand."
1 - Raise your right hand to the side - up, look at it (inhale).
2 - Return to the starting position (exhale).
3 - Raise your left hand to the side - up, look at it (inhale).
4 - Return to the starting position (exhale).
Initial position.
Once! Inhale.
Three! Inhale.
22). "Reach forward."
1 - The right hand slides forward as far as possible, lower the head (exhale).
2 - Return to the starting position (inhale).
3 - The left hand slides forward, lower the head (inhale).
4 - Return to the starting position (inhale). 3 times.
Initial position.
Good afternoon, dear readers!
Today's article is entirely dedicated to you - the older generation. What physical exercises are suitable and how does training affect older people? We will look at balance, physiology and a small complex exercise for the elderly.
Most important point, which must be considered in training is the balance between physical activity. For example, between normal walking and running. Understanding balance helps optimize training process and avoid unexpected injury. This is especially important.
Every year, about 20 percent of people over 60 are injured in some way. Fear of injury limits people from physical activity. This fact, as well as the fact of biological changes in the body, changes in the environment and life's difficulties, forms certain stereotypes. But all this can be avoided through balanced exercise (strength training, cardio, etc.).
Perhaps you are a reader who has not even reached middle age, but maybe your loved ones are the contingent for which this information will be important.
Factors affecting the rebalancing of the elderly
Unfortunately, the factors of aging of the body every day have a negative impact on human health. Some factors are unavoidable and cannot be influenced in any way, but some can be controlled and even minimized.
Behavioral factor of the elderly
- Lead an active lifestyle. Use comprehensive training programs: strength, cardio, yoga
- Balanced proper nutrition, which includes the most necessary vitamins and nutrients. In particular, vitamin D is very important.
- Comfortable shoes. Shoes should not be too high (negatively affects posture) and heavy. Comfortable, lightweight, tight-fitting shoes provide the best contact with the ground. Even walking barefoot (not everywhere of course) will be a great help
- Pay close attention to acceptance medicines. Customized side effects. Always check with your doctor about the effects of certain medications
Age biological factor
With age, deterioration of vision, hearing, clarity of consciousness is possible. There is a risk of developing arthritis and deterioration of work vestibular apparatus. Any chronic disease is possible.
The same physical exercises and training can serve as prevention of the above diseases. Competent increases endurance, strength and immunity. Fitness is new acquaintances and communication.
External factors
Try to avoid the potential danger surrounding us in Everyday life. Here is a minimum list of external factors:
- Winter time. The presence of ice on the roads
- Slippery floors
- Curbs and various irregularities
- Lighting quality outdoors and indoors
- Escalators
Wow, great intro. Let's move on to the exercises.
A set of exercises for the elderly
Before starting any activity, consult your doctor and start applying the exercises in your daily life.
Stand with your back to the wall. Fully straighten up. The walls touch only the back of the head, shoulders, pelvis and heels. When viewed from the side, you should look like one line: the ear and shoulder, thigh and ankle are on the same line. In this position, take deep breaths and exhale for half a minute.
After you complete the exercise, move away from the wall in the same straightened position. Do this exercise several times a day to create correct posture. In my opinion, nothing complicated.
There is no easier exercise. Stand at shoulder width. Straighten your back and begin to lift your right leg, bending it at the knee at an angle of 90 °. Lower your leg and repeat the same with your left leg. Add hand swings to the exercise. In general, the usual march on the spot.
Stand straight, feet shoulder width apart. Start slowly bending over left side touching the floor with your left hand, then straighten up. Then do the same, leaning to the right side. Repeat several times for each side.
Stand up straight. Start taking a wide step with your right foot to the side, and then pull your left leg towards it. Take 10 steps in one direction and 10 in the other. For a change, you can turn your head to the side while taking a step. To facilitate the exercise, you can touch with your hands some kind of support, such as a wall.
Don't be scared, it's just that the exercise is like walking on. Place one foot in front of the other while walking. Walk a few meters forward, and then take similar steps backwards. You can also try moving with your eyes closed to train the vestibular apparatus.
Put some chips or, for example, plastic cups in one line a meter apart. From one end of the line, begin to snake around obstacles without touching them. To complicate the exercise, you can reduce the distance between the chips and speed up the movement.
The purpose of the workout is to develop the lower legs. Walk for a few minutes, first on your toes and then on your heels. For variety, you can alternate the heel and toe. For complication, you can turn your head from side to side while walking. Exercise perfectly develops the motor functions of not only the elderly, but all people in general. Personally, I do not share age limits.
Conclusion:
Remember that it is impossible to stop natural biological processes, but it is quite possible to take them under control, remaining active even at an age. Physical exercise- this is the little that you can do for yourself loved ones at any stage of life.
As one of the trainers at the gym I go to said: "Help your body today and your body will help you in your old age."
Positive exercise video for the elderly
Professor G. I. Krasnoselsky
Forms of Chinese National Gymnastics
The widespread use of national hygienic gymnastics in the People's Republic of China is organically associated with traditional medicine, which still plays an important role in the healthcare system of modern China.
Gymnastics is widely used in the medical practice of folk doctors, and in the treatment of certain diseases of the cardiovascular system and nervous diseases, as well as diseases gastrointestinal tract it occupies no less place than drug therapy. Especially in a large volume, gymnastics is prescribed during the recovery period.
Great importance is attached to gymnastics in the prevention of disorders and disorders associated with old age; in these cases, in fact, gymnastics is the main therapeutic and prophylactic factor.
Folk doctors (mostly elderly people) usually do gymnastics regularly in the mornings and afternoons. They prescribe gymnastics not only for the treatment of diseases, but also for the elimination of certain defects. physical development(physical weakness, posture defects, etc.).
In addition to the ancient Chinese hygienic gymnastics of the do-in system, usually done in the morning while sitting in bed (25 of these exercises are described in the last chapter), two more forms of national gymnastics have survived in China to date. Their common name is wushu, but each of these forms has its own name. The first - solin, or external - is of a pronounced military-applied character. Some of its techniques are borrowed by other peoples, in particular the Japanese, in the jiu-jitsu gymnastics system.
This type of gymnastics (solin), consisting of a complex of imitation of wrestling techniques, exercises with a spear, sword, shield, as well as exercises of the nature of defense and attack - jerks, pushes, jumps, etc., is an excellent means of general physical training young people, developing a number of valuable physical qualities(dexterity, speed, endurance, strength).
The second form is ancient Chinese gymnastics, which has survived to this day, is called tai chi, or the mian quan style; its other name is internal. Tai-ji gymnastics has a pronounced hygienic and health-improving character.
The terms "external" and "internal", according to the explanation of some folk doctors, should be associated with the nature of the performance of solin and tai-ji gymnastics exercises. In solin gymnastics, all movements are performed with the maximum tension of all muscles, as if the “outer shell” is being exercised. human body(skeleton, muscles, etc.); in tai-ji gymnastics, all movements are carried out with some relaxation of all muscles and "primarily internal organs are exposed to motor influences."
It is clear that such an “explanation” is not physiologically justified enough, but to some extent it explains the nature of the performance of solin and tai-ji gymnastics, which are largely similar in form of movements, but different in the nature of execution.
At the direction of the authorities of the Chinese traditional medicine in tai-ji gymnastics, the muscles and joints should be soft, the stomach and chest should not be tense, which makes it possible for the practitioner to breathe easily and deeply, not to stop, not hold his breath, “breathe easily and freely with the stomach.” Semi-relaxed muscles create an opportunity for a better effect of exercise on the movement of blood during internal organs, eliminate blood stasis. Semi-relaxed muscles and joints make it possible to perform exercises painlessly, which is essential for certain diseases of the joints and peripheral nervous system.
If in solin gymnastics each element of the motor complex is clearly delimited from the previous one by a short shutter speed, pause (1/2-1 second) and the transition to the next position of the limb or body is done quickly, jerkily, jerkily, then in tai chi gymnastics, on the contrary, between individual motor elements do not have clear delimiting pauses, one movement, as it were, imperceptibly passes into another; the nature of the movements is not sharp, not jerky, but slow, smooth, rounded; the whole complex of movements resembles a kind of slow, plastic dance. This softness of movement is also emphasized by semi-relaxed joints and muscles.
Some folk doctors compare tai-ji gymnastics with "a slow, calm, smooth flow of a river", while salt gymnastics is "a fast, rapid river with a rocky bed."
Characteristic of tai-ji gymnastics is the constancy of continuous movements carried out simultaneously by the upper and lower limbs, as well as the muscles of the body; especially a lot of movement is carried out by both upper limbs; the center of gravity of the body is almost continuously transferred to one leg, then to the other, which eliminates the element of static stress lower extremities. In both systems of gymnastics there are no exercises of a symmetrical nature; for example, if the right arm is bent at the elbow joint, then the left arm is moved to the side at the same time. If the student squats on the left leg, then the right one is simultaneously retracted forward.
The hands of both hands in solin gymnastics should always be tightly clenched into fists, or the outstretched fingers of the hand should be tightly clenched, and the thumbs should be bent as much as possible and pressed to the palm. In tai-ji gymnastics, the hands of both hands should be slightly relaxed, all fingers spread apart, half-bent and also slightly relaxed.
Solin and tai-ji gymnastics should be attributed to movements of a complex coordination nature with the simultaneous participation of many joints and large muscle groups in the motor act, which undoubtedly causes great physiological changes in the human body.
In tai-ji gymnastics, the nature of physiological changes in the body is weaker only because elements of significant muscle effort and tension are excluded. Observations of people who regularly engage in this gymnastics allow us to conclude that it has a positive effect on the state of health, on the activity of many human systems and organs. There is good mobility of the chest in people involved in tai chi gymnastics. It is known that good mobility of the chest improves breathing, i.e., increases ventilation of the lungs and increases the supply of oxygen to the body, and also has a direct positive effect on the blood supply to the heart muscle, which significantly increases its performance.
Regular tai chi exercises have a positive effect on the activity of the gastrointestinal tract, improve metabolism.
The complex coordination nature of the movements of this gymnastics requires concentration of attention on the exercises being performed, which undoubtedly entails an increase in the tone of the central nervous system. The different nature of movements, constant and rapid changes in position, regular fluctuations in the states of tension and relaxation of large muscle groups improve the nature of the flow of basic processes in the higher parts of the central nervous system. It is known that in old age there is often some lethargy, inertia of the main processes in the cerebral cortex of the brain, and stimulation of these processes by means of gymnastics should help improve the regulatory function of the central nervous system.
Tai-ji gymnastics provides for a different physiological load depending on the age and state of health of the practitioner. This can be achieved by varying the duration of the session (from 10 minutes to 1 hour), the number of motor elements (from 8-10 exercises to 100 or more), the number of repetitions of the entire cycle of movements (one, five times, etc.), the pace of movements ( very slow or medium pace), the magnitude of the amplitude of each movement.
The costume of the trainee is ordinary, sports: shorts, T-shirt. The suit should be free, without restrictive belts, without suspenders. It is better to wear light, wide trousers with loose rubber and a wide shirt without a belt; you can also practice in a light nightgown. The room must be pre-ventilated; gymnastics is better outdoors, as well as on the veranda, balcony (if the temperature allows). The number of repetitions of each exercise, the duration of the session, the pace of movements, their amplitude should be set depending on the age and health of those involved. We recommend setting the duration of the entire session to 10 minutes at first, and then gradually increase it to 30 minutes. Between individual exercises, pauses should be made for rest lasting from 10-15 to 30-40 seconds or more, depending on the age and state of health of the student. During pauses for rest, you should slowly walk around the room (in the yard or garden); Elderly people can take a rest break while sitting on a stool. Breathing in all cases, as already mentioned above, is free, without delay, without straining, full, deep, mainly with the stomach; The most suitable and comfortable breathing rhythm is selected individually by each student.
At the beginning of classes, each exercise can be repeated 2-3 times, and subsequently 10-15 times or more. Classes should be carried out 2 times a day.
After a session of gymnastics are useful water procedures especially in the morning (washing cold water up to the waist, wiping down, showering up to the waist with a soft shower hose, etc.). After a session of gymnastics done in the afternoon, a 30-40-minute walk on fresh air. In case of malaise, severe weakness, fever, gymnastics sessions should be temporarily stopped and resumed only with the permission of the doctor.
Description of exercises of gymnastics of the tai-chi system
Exercise 1
Initial position: standing on slightly apart and half-bent legs; the arms are bent at the elbows and put forward, the palms are open, turned towards each other, the fingers are spread apart; head slightly lowered (Fig. 1a).
Performing the exercise: alternate swinging of the torso to the sides with the transfer of the center of gravity of the body from one leg to the other, with simultaneous slow, smooth abduction of one arm in the opposite direction (imitation of repulsion by the palm from an imaginary wall). The second hand makes a smooth, rotational movement in the hand, gradually turning the palm up, as if serving an imaginary dish (Fig. 1b). The movement is repeated rhythmically in one direction or the other. You can move your hand both in the direction of the inclination of the body, and in the opposite direction (Fig. 1c).
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Exercise 2
Initial position: standing on slightly apart and half-bent legs; arms are half-bent at the elbows, slightly apart to the sides and stretched forward, the hands are unbent, turned palms down, fingers apart; the head is half lowered (Fig. 2a).
Performing the exercise: helical, slow rotation of the body in both directions with the simultaneous smooth movement of both hands behind the back, in the direction of rotation. Rotation occurs predominantly in the lumbar region and resembles the movements of a scythe (Figs. 2b and 2c).
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Exercise 3
Initial position: standing on slightly apart and half-bent legs; the arms are bent at the elbows and spread apart, the hands are at shoulder level, the fingers are clenched into a fist, the index fingers are straightened (Fig. 3a).
Performing the exercise: alternating lifting of a half-bent, relaxed leg with a simultaneous rise of the half-bent, half-relaxed arm of the same name. The rising hand, as it were, pulls the leg of the same name behind it; it is, as it were, connected with the leg by an imaginary thread. When the hand is raised upward, the palms, gradually rotating outward, open, turning upward, the fingers spread apart (Fig. 3b and 3c).
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Exercise 4
Initial position: standing on slightly apart and half-bent legs; arms bent at the elbows, slightly apart and raised to shoulder level, palms facing down, fingers spread apart; head slightly lowered (Fig. 4a).
Performing the exercise: simultaneous stretching of both arms to the side, up and slightly back with simultaneous rotation of the torso in the same direction and straightening and stretching of the legs. Try to reach with your fingers to the maximum possible point, located at the top, to the side and slightly behind. The movement is carried out first in one direction, then in the other direction (Fig. 4b and 4c).
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Exercise 5
Initial position: standing on slightly apart and half-bent legs; the body is relaxed and slightly bent at the waist; head down; the arms are relaxed and hang like whips along the body (Fig. 5a).
Performing the exercise: alternating lifting of a semi-relaxed leg, bent at the knee, with a simultaneous lifting of the relaxed arm of the same name. A relaxed, hanging hand rises to the level of the head, followed by a bent, relaxed leg of the same name. Between the rising hand and the knee there is, as it were, a connecting thread. During the lifting of the arm and leg, the head leans back slightly (Figs. 5b and 5c).
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Exercise 6
Initial position: standing on spread and bent legs; the arms are bent at the elbows, set forward, the hands are at the level of the abdomen, the palms are turned downwards, the fingers are spread apart; head slightly lowered (Fig. 6a).
Performing the exercise: bending the body slightly forward and to the sides while stretching the straightened leg, moving the pelvis to the opposite side and reaching the knee area with both hands outstretched leg. The head turns towards the outstretched leg. The movement is repeated alternately on both sides (Fig. 6b and 6c).
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Exercise 7
Initial position: standing on a half-bent right leg, leaning back, the left leg is straightened; the arms are bent at the elbows, the hands are pressed to the shoulders, the palms are open outwards, the fingers are slightly apart (Fig. 7a).
Performing the exercise: swinging of the body, followed by transferring the center of gravity of the body forward to the opposite leg (forward lunge). In the phase of movement, lower the hands to the level of the abdomen, turning the palms up, and slowly, smoothly lunge forward, gradually transferring the center of gravity of the body from the right foot to the left. During a lunge forward, the arms bent at the elbows are simultaneously brought forward and rotated gradually during the movement with the palms outward. “Pushing off” with your palms from an imaginary wall, lean back and gradually transfer the center of gravity of the body back to the right leg and do the reverse cycle of movements with your hands to the starting position. Put your left foot to the right, take the starting position. Then repeat the cycle of these movements, but lean back not on the right, but on the left leg, and lunge forward on the right leg (Fig. 7b and 7c).
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Exercise 8
Initial position: standing on bent and slightly apart legs; arms bent at the elbows, slightly forward, palms down, fingers spread apart; head slightly lowered (Fig. 8a).
Performing the exercise: circular rotation in the horizontal plane of the pelvis and abdomen with simultaneous circular rotation in the same plane, but in the opposite direction, of both hands. Both semi-relaxed hands, put forward, describe slow circles in a horizontal plane (parallel to the floor); the pelvis and abdomen simultaneously describe slow circles in the same plane, but in the opposite direction. The direction of rotation of the arms and pelvis should be alternated: 6-8 circles in one direction and 6-8 circles in the opposite direction. Due to some difficulty in coordinating this exercise (the opposite direction of rotation of the arms and pelvis), it is recommended to learn this exercise separately at first, i.e., first rotate only one pelvis and only one hand, and then combine these two elements into one, fused (Fig. 8b and 8c).
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Exercise 9
Initial position: standing on legs bent and spread apart; both arms are half-bent at the elbows, slightly spread apart, the elbows are raised, the hands are weakly clenched into fists, the ends of the index fingers touch each other; the head is half lowered (Fig. 9a).
Performing the exercise: swinging the joined hands to the sides and up with simultaneous squatting and subsequent straightening of the legs. Semi-relaxed hands, connected by the ends of the index fingers, With the elbows laid aside and slightly forward, swing the pendulum in one direction or the other. When the joined hands pass the center of the described arc, i.e., are at the point closest to the floor, perform the deepest possible squat on both legs. At the moment of maximum throwing of the arms to the sides and upwards, the legs are straightened (Fig. 9b and 9c).
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Exercise 10
Initial position: standing on bent and legs apart; arms spread apart, slightly bent and relaxed, palms facing up, fingers spread and half bent; the head is turned in the direction of the intended turn (Fig. 10a).
Performing the exercise: alternating lunges to the sides with the same rotation (turn) of the body by 180 °. When tilting the torso to the side, for example to the left, gradually transfer the center of gravity of the body to the left leg, then take a wide step (lunge) and rotational movement to the left side with the right foot, while simultaneously rotating the body around the vertical axis and throwing the right arm forward. The position of the body by the end of the cycle turns out to be rotated by 180° compared to the initial one.
“Pushing off” with the right hand from an imaginary wall and making a rotational movement with the torso and arms in the opposite direction, take the starting position and make a similar lunge in the opposite direction with the other leg (Fig. 10b and 10c).
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Exercise 11
Initial position: sitting on a stool with legs apart and bending forward as much as possible (expiratory phase); both arms are half-bent at the elbows, slightly spread apart, the hands are weakly clenched into fists, the index fingers are extended (Fig. 11a).
Performing the exercise: taking a deep breath, at the same time slowly straighten up, turn slightly to the side, spreading your arms to both sides and raising bent leg to a position parallel to the floor and slightly higher. When spreading the arms to the sides, the palms gradually open, both palms turn outward. Take the starting position (bend) and repeat the exercise with the rise of the other leg, slightly turn to the other side (Fig. 11b and 11c).
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After the exercises, get up from the stool and slowly, for 3-5 minutes, walk around the room (garden, veranda), making breathing movements of medium depth.
Hygienic gymnastics system do-in
The costume of those involved is the same as for tai chi gymnastics.
The room must be pre-ventilated. The number of repetitions of exercises, their duration, the pace of movements and amplitude can be individualized depending on the age and health of the student.
The proposed exercises are suitable for both men and women. All exercises, with the exception of No. 24 and 25, are performed in the starting position sitting on the bed, legs crossed in the east. For persons with excessive deposition of fat on the abdomen, this starting position is somewhat difficult; in such cases, the legs are either slightly extended forward (half-bent), or the starting position changes (a sitting position is taken on a chair or stool with legs slightly apart). Breathing in all cases - arbitrary, without delay. Exercises can be repeated in whole or in part in the afternoon, after daytime sleep or rest.
The described exercises are a complex of hygienic movements for all muscle groups in combination with self-massage.
A feature of Chinese gymnastics, used for hygienic and therapeutic purposes, is its wide combination with self-massage techniques. In some cases, it is even difficult to separate massaging manipulations from purely gymnastic movements in the complex of movements of this gymnastics, since in self-massage techniques large muscle groups of the upper and even lower extremities are simultaneously brought into active action (contractions); the muscles of the trunk do not remain at rest either. In a relatively relaxed state, only the massaged muscle group remains.
The value of exercises lies in the fact that they are not complex in their structure, do not cause a great physiological load, and can be easily individualized. At the same time, these exercises are quite dynamic. During self-massage movements, relatively large muscle groups are involved in the work, although the amplitude of these movements is small. In addition, it is known that self-massage increases the rate of blood and lymph flow, improves metabolism, and has a positive effect on the nervous regulatory centers.
The movements of self-massage of the ears, face, blows-claps on the face, head, exercises for the eyes, etc. are very peculiar. The nature of these movements undoubtedly helps to increase the tone of the central nervous system, which is somewhat reduced after sleep.
A similar physiological effect is achieved by exercises No. 2, 7, 8, 12. Exercises No. 3, 4, 5 and 18 prepare the digestive organs for work, No. 18, 21 and 22 improve blood circulation in the abdominal cavity, eliminate congestion in this zone, which may be a factor in the prevention of hemorrhoids.
Exercise 1
Sit quietly with your legs crossed, hands on your knees, eyes half closed. Take 15-20 deep breaths and extended exhalations, pulling in the stomach when exhaling and protruding when inhaling. The exercise can be done while sitting on a chair or stool, legs slightly apart, hands on knees (Fig. 12).
Exercise 2
Ear massage. Rub the ears with large and index fingers and then palms. When holding the palms down, the auricles are bent down, when held with the palms up, the auricles take their usual position. Do 20 rubbing of the ears with the fingers and 20 rubbing with the palms (Fig. 13).
Exercise 3
Clenching of the teeth of the upper and lower jaws. Clench your teeth tightly 20-30 times, then tap your teeth 30-40 times.
Exercise 4
Circular movement of the tongue along the front surface of the teeth of the upper and lower jaws - 20 times in one direction and 20 times in the other direction. The saliva produced during this should be swallowed.
Exercise 5
Bloating cheeks. Perform 30-40 cheek puffs at an average pace.
Exercise 6
Self-massage of the side walls of the nose. With the back of the second phalanges of the thumbs, stroke the side walls of the nose. Movements begin at the bridge of the nose, carry out to the corners of the mouth and in the opposite direction. With light pressure, make 15-20 movements at an average pace.
Exercise 7
Self-massage of the head. Stroking the head with the open palm of the right or left hand, starting from the forehead towards the back of the head and back, 10-15 times; after that, with the end of the thumb, index or middle finger, for 10-20 seconds, make vibrating, pressing movements on the point corresponding to the junction of the back of the head with the cervical vertebrae.
Exercise 8
Eyebrow self-massage. With the back of the second phalanges of the thumbs of both hands, stroke the eyebrows from the bridge of the nose to the temples and in the opposite direction with a little pressure: the eyes should be closed. Make 20-30 movements in one direction and the other.
Exercise 9
Eye movements. Closing your eyes, make circular movements with them (left, up, right, down), as well as in the opposite direction. Repeat this movement at a slow pace 10 times in one direction and 10 times in the other, then lightly stroke your closed eyes with your fingers, open them and make several quick blinking movements.
Exercise 10
Movement with open eyes horizontally to the right and left side. In the starting position, sitting, set your head straight forward, stretch your right arm to the side, unbending it in the hands and spreading your fingers, fix your eyes on the fingertips of the outstretched hand (squint to the right side). Then the outstretched hand must be slowly moved horizontally in front of the face in the direction of the left shoulder, constantly following the moving hand with the gaze and thus the eyes gradually squint in the opposite direction (left). A similar movement of the hand and eyes is carried out in the opposite direction; do 5 times such movements in one direction and 5 times in the other.
The head should not move, it should always be in a straight forward position (Fig. 14).
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Exercise 11
Exercise for the eyes (fixing the gaze on the approaching and receding fingers of the hand). Extend the right or left hand forward slightly to the side, unbend the brush and spread the fingers, then slowly bring the brush closer to the nose and also slowly remove it to its original position. The gaze is constantly fixed on the nail of the middle finger of the moving hand. Make 10-15 such movements.
Exercise 12
Self-massage of the face. Movement "washing the face with open palms." With open palms, lightly rub both halves of the face. The palms move up and down, grabbing the cheeks and temples. Make 15-20 such movements up and down.
Exercise 13
Neck exercise. Crossing your fingers, put them on the back of your neck (tilt your head slightly forward) and try to straighten your head back with small swaying movements, overcoming some resistance from the hands. Such movements should be done 15-20, the pace is average.
Exercise 14
Self-massage of the shoulder area. With the right palm, in a circular motion, rub the area of the left shoulder, and rub the right shoulder with the left palm in the same way. At first, the movements are light, superficial, and then with some pressure. Make 20 circular movements on each shoulder.
Exercise 15
Hand exercise. Rocking movements with arms bent at the elbows, one arm goes forward and the other back, about the same as when running. The pace is average, 20-30 movements.
Exercise 16
Hand exercise and shoulder girdle. Fold the fingers of both hands “in the lock”, then tensely stretch the clasped hands to the right and up, slightly lifting the pelvis from the surface of the bed or stool; make a similar movement with your hands to the left up. In both directions, make alternately 10 movements (Fig. 15).
Exercise 17
Back massage. Slightly lean forward and with the tubercles of both palms rub the lumbar region with up and down movements. Movements start from possibly highest point on the back and hold to the sacrum.
Move the right and left hands in opposite directions. Movements begin at the spine and gradually bring them closer to the lateral surfaces of the lumbar region. Do 20-30 movements at an average pace, with a little pressure.
Exercise 18
Self-massage of the abdomen. With the right or left hand, make spiral movements (rubbing) of the abdomen in a clockwise direction. Starting around the navel, circular movements should gradually become wider, reaching the periphery of the abdomen; then the navel area should also narrow, shorten and end again. Perform 30 spiral movements with one hand and 30 with the other. The pace is average, it is necessary to make a light pressure on the abdominal wall with your hand.
Exercise 19
Self-massage of the knee joints. In a seated position, place your palms on knee joints and rub them in circular motions in both directions. The pace is average, the number of movements is from 20 to 30 in each direction, it is necessary to apply light pressure with the hands on the knee joints.
Exercise 20
Foot massage. In a sitting position, spreading your knees to the sides, grab both feet with your hands, rub them with light pressure. The thumbs of the hand grab the sole, and the remaining fingers lie on the front surface of the foot. Movements are made from the toes to the heels, then in the opposite direction. The pace is average. Make 20-30 movements in both directions.
Exercise 21
Leg exercises. In a sitting position, lean back slightly, leaning on your hands. Perform alternate stretching of the legs forward with the toes pulled out and alternately bringing them back to the pelvis 15-20 movements with both legs, at an average pace - 15-20 movements with each leg for a minute (Fig. 16).
Exercise 22
Exercise for the trunk and abdomen. Circular, rotational movements of the body in the lower back (hands on the hips). The amplitude of movements is initially small, and then should gradually increase, become wider and gradually narrow again. The pace of movement is fast at first, then gradually slows down (during the period of the widest amplitude) and accelerates again. Make 15-20 movements in each direction, and then make 15-20 rhythmic retractions of the anus (rectum) contractions.
Exercise 23
Breathing exercises. In a sitting position (hands on knees) make 15-20 deep respiratory movements(When you inhale, stick out your stomach forward, and when you exhale, pull it in).
Exercise 24
With legs slightly apart, with open palms of both hands, make 10 short, quick strikes(claps) on the forehead, cheeks, neck, chest, abdomen, buttocks and thighs.
Exercise 25
Walking. 1-2 minutes to move around the room; the pace is slow at first, raise your knees high (if possible, touch the stomach), then the pace accelerates somewhat and slows down again towards the end. Breathing is arbitrary, but without delay, hands move freely and widely.
Krasnoselsky Gleb Iosifovich
Chinese hygienic gymnastics for the elderly
Editor M. I. Neiman
Tech. editor N. A. Buldyaev
Proofreader V. M. Kostitsyna
Cover by artist K. A. Popryadukhin
Hello dear readers! A well-known doctor - the mother of the famous doctor Myasnikov, who is 90 years old, has developed an affordable exercise program for people of the "golden age". Simple gymnastics for the elderly captivated most of the population of respectable age.
Movement is life
In the understanding of many, moving means exhausting yourself with training, running. But that's not the case at all! The fact is that our body does not care how we make it move, it is important to be in motion.
The simplest movement is walking. We need to stomp our feet more, neglecting the trolleybus ride or the elevator ride. Try every day for an hour, or even better, spend at least 2 hours walking.
The famous mother herself cleans the house, moreover, she washes the floors with her hands, she also erases by hand, without using washing machine. She can often be seen walking down the street in the rain and snow.
Why is walking so beneficial? When walking, the muscles receive an excellent load, which includes all systems and organs of our body. When moving, the body temperature rises slightly, which contributes to an increase in blood flow, which means that cells are supplied with oxygen, metabolic processes go better, and immunity increases.
These processes are followed by:
- revitalization of the whole organism;
- improvement of the lungs, brain, nervous system;
- restoration and multiplication of forces;
- improvement of gas exchange in tissues and lungs;
- filling the body;
- getting rid of tension, stress;
- relaxation of the neck, muscles, spine;
- improvement in general well-being.
In addition, there is a strengthening of the heart and blood vessels, the prevention of atherosclerosis. This is the kind of help the body provides, which many do not attach importance to.
If you remember that there are on the sole, by acting on which you strengthen all body systems, improve intestinal activity, do not allow bile to stagnate in the gallbladder, then you immediately want to take a walk in the fresh air. And barefoot in the summer too! In addition, walking helps to reduce weight by burning calories, which is very important at a respectable age.
On the move since morning
To make the body wake up, you need to do in the morning:
- The first exercise is stretching.
- Next, stretch your legs, and pull your socks towards you. In this position, you need to freeze for 5-6 seconds.
- Then, stretching out your socks, freeze again for 5-6 seconds.
- Raise your legs and arms in turn.
- Make a bridge on the bed, also linger for 5-6 seconds.
Such morning exercises will help wake up the body. Even after a stroke, it is necessary to perform the simplest movements. As studies show, physical activity"Hinders" the loss of memory, but the preservation of clarity of mind - helps.
What happens in the brain if you do not do it after a stroke light gymnastics? With a circulatory disorder in the brain, a pathological focus will form, in the core of which there are dead nerve cells. The cells around this nucleus also lose their activity and are in a state of inhibition.
Therefore, the sooner the patient begins to perform therapeutic gymnastics, the faster the nerve cells will begin to "rebuild", take on the duties of dead cells. Eventually they will make up for their passivity.
A set of exercises for vitality and health
All movements must be performed with joy, if in this moment no strength, then postpone the workout.
So, you are ready to workout! In the morning, ventilate the room, tune in to good mood don't rush, breathe evenly. If you get very tired, then rest a little, we don’t need records!
Simple Complex
- Lower your head down forward, rotate your neck left and right, like a pendulum.
- Make head turns first to the left, then to the right shoulder. Then stretch to the left, then to the right shoulder.
- Slowly rotate your head 4 times in each direction.
- Put your palms on your shoulders, make circular movements back and forth 6 times in each direction.
- Stretch your arms to the sides. Bend at the elbows, making rotations 6 times in each direction.
- Inhale, spread your arms to the sides, exhale lean forward.
The second part of the complex
Complex for the hip joint
- Sit on the mat, spread your legs wide. Inhale, spread your arms to the sides. Then reach for the toe of the right, then the left leg, touch the floor in the middle of the legs.
- Feet together, on inhalation, spread your arms, reach for your toes.
- Straighten one leg, bend the other at the knee. Inhale, spread your arms, reach for a straight leg. Change legs.
- Sitting on the floor, bend your knees, lower yourself to the right, head goes to the left side. Repeat on the other side.
- Sitting on the floor, bend your knees. Raise your left leg up, tearing off your thigh. Without lowering the leg, pull it to the right, then up again and lower it. Repeat with the right leg.
Finally, do not be afraid to do this gymnastics for the elderly. You will soon see that this complex is not complicated, but effective. The most important thing is to increase the load gradually so as not to overload the body.
Gymnastic exercises were known in ancient Egypt and Ancient Rome. A relatively long time ago, gymnastics began to spread in our country. So, under Peter I, physical exercises were introduced in a number of educational institutions, and the commander A.V. Suvorov introduced in the troops morning exercises. Artistic gymnastics in Russia they began to practice much later, only at the end of the 19th century, and gymnastics received mass development only under Soviet rule.
However, often people who were engaged in gymnastics in their youth leave it at the age of 40-50. Elderly people complain that their movements have become clumsy, cheerfulness and liveliness have disappeared. The main reason is not so much the aging of muscles, bones and ligaments, but mainly the lack of exercise, less mobility. Because of this, the control of movements by the higher parts of the central nervous system worsens.
The physiological impact on the body of physical exercise cannot be overestimated; no medicine can replace them. Therefore, older people who do not move much are always recommended to do physical exercises. It is at this age that gymnastics is of great importance for improving health and helps to increase the duration of an active working life.
Systematic gymnastics, carried out according to special technique for the elderly, beneficial effect on the heart, blood vessels and nervous system, improves metabolism, reduces weight in those who are prone to obesity, corrects posture and gait, creates a cheerful mood and increases working capacity.
In old age, it is especially important with the help of gymnastics to improve the functioning of the higher parts of the nervous system, to fight age-related atrophy and weakening of muscles that do not work under normal conditions, to help the movement of blood and lymph, to improve breathing and metabolism.
It is known that a sedentary lifestyle increases the likelihood of developing various ailments. Old man, suffering from a mass of ailments, is often simply doomed to a sedentary lifestyle. It is especially difficult for the "prisoners of the room" and people who are completely bedridden. The lack of active movements in such patients is the cause of the development of many independent complications that worsen the course of the underlying disease and often additionally lead to disability or even death of the patient. Suffice it to say that bedsores in a bedridden patient can lead first to the development of progressive thrombosis and sepsis (blood poisoning), and subsequently to fatal consequences. In this regard, it is necessary, regardless of the severity of the underlying disease, to develop a set of physical exercises for the patient with the attending physician and steadily perform it. This will allow the patient to fully use the body preserved by gymnastics for a very long time. Those caring for elderly patients need to remember that in ordinary life each person makes many movements: standing up, sitting down, stretching, clasping hands, walking, bending over, turning his head, etc. All these movements are important for the normal functioning of the body, stimulate its normal functioning.
Gymnastics has a tonic effect on the nervous system; improves metabolic processes; stimulates the functions of the cardiovascular and respiratory systems; maintains the usefulness of motor skills and abilities. In addition, with the help of gymnastics, stiffness and immobility of the joints are prevented; osteoporosis; muscle atrophy; congestion and infectious and inflammatory processes in the lungs; constipation and venous thrombi. Physical exercise has a healing effect on the entire body: it stimulates the human immune system, promotes wound healing, healing of fractures, prevents memory loss, helps maintain mental clarity with age, helps to cope with symptoms of depression, prevents the development of mental degradation, helps to overcome stress and anxiety, prevents development of depression, improve hearing, etc.
Basic principles of gymnastics for the elderly
The basic principles of gymnastics for an elderly person are as follows: you can only do those exercises that the attending physician does not object to; the patient must have a pronounced desire to do gymnastics, or at least not object to it.
Before starting physical exercises, the patient must be told and shown what exercises will be done. The load should be determined by the doctor and be uniform, constant, gradually increasing from the smallest to not exceeding the capabilities of an elderly patient. In gymnastics, all parts of the body that are not affected by the disease should be involved. Exercises should not be perceived by the patient as violence against his personality, should not cause sharp pain.
It is necessary to carefully monitor how the patient reacts to certain exercises. Exercises should be stopped if it is clear that the patient is tired, feels unwell, does not want to continue the exercises.
Exercises can be either active (they are performed by the sick person themselves) or passive (exercises are performed for the patient by the caregiver). Gymnastics can be accompanied by a light massage.
General gymnastic complex for bedridden patients takes 10-20 minutes.
All exercises should be performed at a calm, appropriate pace, avoiding sudden movements. When doing exercises lying under your head, it is recommended to put a pillow in order to prevent blood flow to the head. Voluntary, rhythmic breathing is also very important. The exhalation can be deeper, but without tension.
If the exercise seems difficult, it is better not to do it at first. The number of repetitions depends on the state of health and physical capabilities. You should start with 3-4 times, the number of repetitions should be increased depending on the patient's capabilities. Exercises performed in both directions should be repeated in one direction and the other the same number of times.
The best time to practice is in the morning, on an empty stomach, in a well-ventilated area. Before class, it is recommended to walk around the room for at least 5 minutes, breathing deeply. Alternate exercises with 2-3-minute pauses, during which you can calmly walk around the room.
Exercises to prevent stiffness and immobility of the joints, osteoporosis
Neck exercises
- In the supine position, flexion and extension of the neck in the longitudinal direction (pressing the head to the chest and pulling back).
- In the supine position, flexion and extension of the neck in the transverse direction (tilts of the head to the right and then to the left shoulder).
- In the supine position, turn the head to the right and left.
- Flexion and extension in each joint of the phalanges of the fingers. Adduction and abduction thumb hands to palm. Flexion and extension of the entire hand with the maximum spread of all fingers at full extension.
- Circular movements with brushes clockwise. Circular movements with brushes counterclockwise.
- Flexion and extension of the arms elbow joints. In a lying or sitting position, spreading straightened arms to the sides.
- Clenching and unclenching the toes.
- Circular movements of the feet in a clockwise direction.
- Circular movements of the feet counterclockwise.
- Stretching the feet (as if standing on tiptoe).
- Pulling the feet forward.
- Flexion and extension of the legs at the knee joints.
- Flexion and extension of the legs in the hip joints.
- Sit on the bed from a prone position with the help of an assistant.
- Lie on your back from a sitting position with the help of an assistant.
Separate muscle groups of chronic bedridden patients can be strengthened with the help of isometric exercises without increasing the load on the heart and blood circulation. The essence of isometric exercises is that the patient is asked to contract a certain muscle, overcoming resistance and holding it in this state for several seconds, without making any movement in the joints.
For example, for small muscles fingers and hand, the following exercise is recommended: put the fingertips of the right hand to the fingertips of the left hand and evenly press on all fingers.
For the extensor muscles of the shoulder, the following exercise is recommended: clasp the hands with a "lock" and, without opening the "lock", pull the arms in opposite directions.
Isometric exercises exist for each muscle group of the trunk and limbs. It is necessary to select exercises with the help of the attending physician.
Exercises to prevent congestion
Exercises for the prevention of infectious and inflammatory processes in the lungs
- From a lying or sitting position, during a slow and deep breath, hands pressed to chest, slowly spread to the sides, hold your breath for a few seconds, and then exhale slowly, bringing your hands to your chest.
- Take a deep breath, while raising your hands up, hold your breath for a few seconds, then take a slow deep exhalation, pressing your arms folded on your chest with a cross to your chest and at the same time pull your legs bent at the knees to your stomach.
- In the supine position, pull the legs as much as possible, bent at the knees and hip joints, to the stomach and hold them in this position for a few seconds. Then slowly straighten your legs.
- Inflate the belly as much as possible and hold in this position for a few seconds.
- Pull your stomach in as much as possible and hold it in this position for a few seconds.
- Lying on your back, raise your legs up and make circular movements with them, reminiscent of riding a bicycle.
- Lying on your back, raise your legs up and make movements resembling the work of scissors, first along the axis of the body, and then across.
- Lying on your back, bend your right leg at the knee and hip joint and press it to your chest so that it is convenient to take hold of the shin in the area with your hands ankle joint. Grasp the shin with both hands and, straightening it, “push through” through closed hands.
- Repeat the exercise with the left leg.
