Morning exercises are simple movements that must be performed immediately after you wake up. It is extremely important to adhere to this rule for both young and old people. Moreover, the last category needs regular exercise even more, because life in retirement and concomitant diseases minimize motor activity to a minimum. Do not think that you will now rest a day or two and the unpleasant sensations will recede. It is worth lying on the couch for at least a day, and the next morning it will be even more difficult to get up. Exercise for the elderly is the path to a long and happy life, without muscle and joint pain.
Ancestral Experience
In fact, even in ancient Rome, healers knew about the benefits of exercise. But then it was difficult to imagine a living person who lay or sat for as long as the average pensioner allows himself. Charging for the elderly is the key to activity and vigor, which many so lack.
Often people who regularly perform gymnastics throw this lesson after 40-50 years. And in vain. A person deprives himself of a natural burden, and as a result of movement become clumsy, vigor and vitality disappear. Moreover, the main reason is just the lack of exercise. Think of any mechanism that has stood idle for a while. Will it be easy to get him back to work? And man is an even more complex system.
The role of exercise
Charging for the elderly has such a powerful healing effect that sometimes it can argue even with modern drugs. With retirement, gymnastics is of great importance for increasing life expectancy. Systematically performed, carried out by a special technique, it has a beneficial effect on all internal organs and systems, and also increases working capacity.
General principles on which charging is built for the elderly
First of all, you need to consult a local therapist. He, regularly observing the state of your health, can tell you which exercises are not recommended and who of the experts you still need to consult before starting your daily workouts.
Charging for the elderly is not hard work and punishment, but an easy and enjoyable procedure. The load should begin from the smallest and gradually grow, along with the patient's desire to carry out exercises further. There should be no violence against yourself; do as much as you can. If you feel pain during one or another exercise, this is a signal to stop.
All exercises should be performed in a calm, measured mode. Charging for the elderly is not a Spartan training session; here you will not need any records. Proper rhythmic breathing is also very important. The room should be well ventilated, and before class it is useful to just walk around the room for a few minutes.
Prevention of joint immobility and osteoporosis
This is the number one problem in retirement age that morning exercises for the elderly can easily solve. You must do the exercises every day, gradually increasing the load. The complex begins with exercises for the neck. This is the most problematic part of our skeleton, very often headaches are the result of problems of this particular spine.
You can start the exercises while still lying in bed. To do this, several times bending and unbending the neck back and forth. Try to make the movements as comfortable as possible. After that, tilt the neck from one shoulder to the other. You can do three to ten repetitions in each direction. Turns of the neck to the right and left complete the complex.
Hand exercises
Exercise for older women must include hand movements. Varicose veins, blood stasis, thrombosis - all this is not at all a rare occurrence in retirement age. Of course, no one canceled the medical treatment, but with the use of drugs, therapeutic gymnastics works very well.
Now you can sit down and do hand exercises. First of all, we bend and unbend the phalanges of the fingers. Having worked them out properly, you can proceed to bending the entire brush. After that, circular movements with hands are performed. First, clockwise, and then against it. The last exercise of this complex is bending the arms in the elbow joints. The arms are straightened to the sides. Morning exercises for the elderly can be a fun pastime, especially if both spouses are interested in it.
Exercises for legs and torso
Still sitting on the bed, alternately compress and unclench your toes. The exercise is very simple, which means that you will not have problems with repetitions. After that, twist your feet in different directions. About 10-15 times in each direction, but more can be.
If you are tired, you can get up and walk around the room a bit, and then continue. Next you will find stretching your feet and pulling them up. Perform an exercise while sitting. Now you are waiting for bending of the legs in the knee joint and light squats.
Muscle building exercises
Even if the load on the heart is completely contraindicated, you can choose a number of isometric exercises that will not harm any disease. The bottom line is that a person contracts a certain muscle and, overcoming resistance, keeps it in this state for several seconds. For each muscle group, you can come up with your own complex. For example, for the small muscles of the hands and fingers there is a well-known exercise, very simple and effective. You just need to put the fingers of your left hand to your right and evenly press on them. For the muscles of the shoulder girdle, there is no less familiar version of the workout. Grip the brushes in the lock and, without opening it, pull your hands in different directions. Isometric exercises, despite the apparent simplicity and ease, should be selected individually by the attending physician.
Preventative ventilation
Be sure to finish the morning complex with breathing exercises. Despite the fact that we breathe constantly, usually only the upper part of the lungs is ventilated. To use the rest of their area, you need to perform a simple exercise daily. From a sitting position, slowly spread your arms to the sides, hold your breath for a couple of seconds and take a deep exhale. Hands at this time lead to the chest.
Now take a deep breath, raise your hands up and hold your breath for a second. Then make a deep exit, pressing the arms folded on the chest to the chest, and pull the legs, bent at the knees, to the stomach.
Prevention of varicose veins and thrombosis
Morning exercises for older women must include such exercises, since it is among the fair sex that the problem of varicose veins is the most urgent. Exercises for the prevention and correction of this disease are quite simple, but at the same time effective.
Lying on your back, lift your legs up and pedal the bike. After completing the exercise, take a few minutes to rest and perform a motion similar to scissors with your feet. Performing such exercises daily will significantly improve the quality of your life.