Sport and exercise are fun. This helps to prevent diseases. Slows down the aging process. Doing sports also means staying healthy. Increase the quality of life.Sportsmen manage to be 10 to 20 years younger in relation to their biological age than non-athletes of the same age group. Basically should sport. Exercise can also be a lot of fun. Therefore, those sports should be practiced that guarantee the individual to.
Avoid overloading the cardiovascular system
60% of the training should be devoted to endurance training with regular pulse control. Here is especially the training with too high pulse rates. So that the danger of an overload of the cardiovascular system can be avoided.
For this reason, regular preventive check-ups should be carried out from the age of forty with Exercise ECG can be performed to determine the state of training in each case.
30% of the fitness program should serve to improve mobility and coordination. Regular stretching of the muscles – stretching – as well as remedial gymnastics for already existing wear and tear on the spine and joints are recommended.
The remaining 10% of exercise should be devoted to strength improvement. Strength exercises with small weight. Many repetitions maintain the muscle mass until old age. On the one hand this increases the energy metabolism, on the other hand it has a positive influence on bone density. Nowadays, many older adults want to do sports. use exercise to improve their health. Whereby of course the worsening health. Aging is also an obstacle for this. In a review, researchers recommend that sports organizations use their findings to facilitate older adults' participation in sports. Attention should be paid to social networking as well as competitive opportunities. If possible, it should also take into account health restrictions. So that older adults who enjoy sports can continue to do so as they age.
Sports and exercise with endurance
Running, cycling, swimming, cross-country skiing and golf are sports that can be practiced relatively safely at any age. Use a heart rate monitor when doing sports. With it the respective current training and load condition can control exactly and train by means of speed adjustment exactly in the cardiovascular or Fatburning range.
Swimming Is one of the most popular sports. Due to the almost weightless condition in the water, one's own body weight plays hardly any role. The joints are relieved, the use of force of the muscles is very dosed. In addition, the water itself has a relaxing effect.
AquajoggingRunning or simply walking in shoulder-deep water challenges the muscles, but has little impact on the joints due to the buoyancy of the water. Is especially suitable for people with joint problems.
Walking is the slower version of the widely popular running. The strain on the back, hip and knee joints is much less here. For well-trained people, of course, running is more suitable.
Nordic walking is a special kind of sport hiking that has found its way to us from Scandinavia. The big difference is the additional use of long poles, similar to cross-country skiing.
Cycling is a very good way to get enough sport and exercise even if you have joint problems. In addition, one can exercise at any time of the year also thanks to the Hometrainer. The musculoskeletal system, especially the foot, knee and hip joints are hardly strained on the bike.
Basically, it strengthens Golf by spending time in the fresh air, boosts the body's defenses and is fun to do. In addition, during an 18-hole round, approx. Consume 350 kilocalories.
Inline skating Is now an established sport. The harmonious movement sequences are very easy on the joints and strengthen the muscles. In this fast-paced sport, one should pay special attention to the quality of the shoes. Pay attention to adequate protective equipment. sense of as sport. Exercise is not only fun. Because it also promotes coordination and memory skills. The bottom line is that everyone has a sense of rhythm. And most people like to move to music. That's why dancing is considered an ideal sport for endurance, fitness and pleasure.
Sport and exercise for muscles, joints and spine
For all those people who already have problems with the musculoskeletal system, sport and exercise are even more important than for the average person.
– Firstly, sport and exercise maintain muscle mass and built up and thus relieves the joints and spine. Strong muscles act as a shock absorber and protect the joint and cartilage. – Secondly, sport and exercise release certain hormones such as growth hormones and endorphins, which have a positive influence on pain and mood. In any case, as mentioned above, sports can be. Exercise positively influences the immune system. Whereby this is particularly disturbed in inflammatory rheumatic diseases such as rheumatoid arthritis or ankylosing spondylitis. And especially in the case of soft tie rheumatism, which is usually caused by an incorrect load on the muscles, the right exercise even leads to the healing of the disease. However, sports and exercise should not cause or increase pain, either during exercise or afterwards. An individual training concept created by an expert helps to avoid mistakes.
Sports and exercise to improve mental health
People with mental illness tend to have poor physical health as well. This is a persistent health problem in general. Here more sport and movement are urgently necessary, in order to counteract the premature mortality of humans with impaired mental health and/or psychological illnesses.
Promisingly, several national and international guidelines currently present possible measures to improve the integration of physical and mental health. It is well known that sufficient exercise improves. Exercise greatly improves the treatment as well as lives of people with mental disorders.
Claire R. Jenkin, Rochelle M. Eime, Hans Westerbeek, Grant O'Sullivan& Jannique G. Z. van Uffelen. Sport and aging: a systematic review of the determinants and trends of participation in sport for older adults. BMC Public Healthvolume 17, Article number: 976 (2017)
Source: Fit and Healthy. Dr. Thomas Schwingenschlogl. MEDMIX Health Guide 2013 Joints, Cartilage, Muscles – Keep Moving.