Benefits of Exercise and Good Duration for the Elderly
It is undeniable that the elderly have limited activities. The reason is, some of the body's abilities have also decreased. Let alone exercise, walking from the room to the terrace of the house often feels heavy.
Although exercise is not an easy thing to do for the elderly, this activity actually provides many benefits for their health. Here are the benefits of doing physical activity or exercising for the elderly.
Benefits of Sport for the Elderly
Social involvement, Exercising with friends of the same age can certainly make yourself more excited to do sports. It is advisable for the elderly to join a sports community, such as a fitness group or a healthy walking community. That way, besides being able to exercise and make the body healthy, elderly people can also socialize.
Reducing the risk of disease, Research has shown that maintaining regular physical activity can prevent the occurrence of a number of diseases, such as heart disease and diabetes. Light physical exercise such as walking is very good for the elderly.
Improve mental health, Not only good for physical health, exercise also has many benefits for their mental health. When you exercise, your body releases endorphins, which are also known as happy hormones. These endorphins are very good for relieving stress and making a person feel happier. In addition, exercise can improve the quality of sleep, which is certainly very much needed by the elderly.
Duration of Exercise for the Elderly, Aging affects the function of the heart, blood vessels, and lungs. The heart no longer functions as well as it used to pump blood while the lung's capacity to breathe oxygen will also decrease. This makes the elderly easily tired even when doing the usual daily routines. Especially when exercising.
In general, the World Health Organization (WHO) recommends exercise time for the elderly as follows:
At least 150 minutes of moderate-intensity exercise a week, or 75 minutes of vigorous intensity a week.
Balance exercise at least 3 times a week.
Strength/endurance exercise at least 2 times a week.
Moderate-intensity physical activity means that it's intense enough to make your heart beat faster and sweat more than you would with regular activities.
While strenuous activity is characterized by more breathless breaths so that in general you can't say a whole sentence, just a few short words.
Types of Sports that are Good for the Elderly
Types of exercise for the elderly ideally consist of cardio exercise, exercise to train the body's balance, and muscle endurance exercises.
Examples of common cardio exercises:
walking
Jogging
Aerobics
Bicycle
Swimming
Dancing
Tennis
Meanwhile, physical exercises to hone flexibility and good body balance are yoga, pilates, walking backwards, sideways walking, walking on heels, walking on tiptoes, and getting up from sitting.
Thank you for reading our article, I hope it is useful for you. If you need homcare services, you can contact our call center via telephone number 021-27899963 or WhatsApp 08111929119.
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