Found that two third of people over 60 are completely sedentary or irregularly practicing physical activity. Due to inactivity are the risks of chronic diseases including cardiovascular disease, hypertension, diabetes, osteoporosis and depression.

Adequate aerobic exercise, although these are beginning to age 60, can be increased from one to two years life expectancy, functional independence, and help prevent disease. Many studies have shown that regular physical practice increases the ability of an older adult in their daily lives, reducing the risks of specific chronic diseases, including coronary heart disease and low mortality rate.

It can significantly improve the quality of life of an elderly person giving it greater flexibility, muscular strength and volume, functional mobility and greater aerobic capacity.

We have also found that exercise is beneficial for mental health in the elderly, exercise improves self-esteem, self-control, autonomous functioning, sleep habits, cognition and social relations.

When states were investigated positive and negative mood and fatigue in women after an aerobics class, there was a significant difference between emotional states before and after the class: the positive effect was increased and decreased fatigue.

In a review of projects conducted by the Department of Psychology, National University of Australia, it was shown that exercise is an antidepressant, an anti-stress and improves moods of the people participating in a training program.

Recommendations to start a physical activity
Supervised exercise programs for the elderly, the risk factors of injuries, pain, injury and even death were found at a higher intensity than 85% of maximum heart rate, in fact, the excessively intense or prolonged exercise can lead extreme fatigue, tiredness and slow convalescence that the benefits of exercise.

We recommend regular physical activity, 3 to 4 times a week, of moderate length, 20 to 30 minutes, and of sufficient intensity, 70% to 85%, for the purpose of conditioning while minimizing the risks of physical activity.

Taking into account differences in the elderly population, the American College of Sports Medicine recommends a training program to follow basic guidelines for the prescription of the frequency, intensity, duration and type of activity for a healthy adult, being different implementation.

An older person is different, with greater physical and medical limitations that a middle-aged participant, thereby the intensity of the program is smaller while the frequency and duration increase.

The type of training should avoid high-impact activities, it must also allow a more gradual progression and maintain an intensity of 40% to 85% of maximum heart rate.
It is also important to include in a training program for maintenance of tone and endurance of large muscle groups.

Reasons for starting an exercise program
A study in six sports centers in the United States with a sample of 336 participants showed that the main motivations to feel comfortable in an exercise program were to maintain their health, develop their fitness and help you relax.

A factor analysis revealed four variables: a successful implementation, a physical and socio-psychological and performance and sporting domain.

The socio-psychological causes of older people are more motivated and feel more pleasure to participate in physical activities that the youth participants.

Eating properly is the first condition to protect health at all times, both obesity and poor nutrition often cause death of many people in the world. On the other hand, keep moving is the second rule to keep in mind, while excessive rest can weaken muscles and slow the blood circulation.

The age and physical activity is important throughout life, not only do older adults need a training program appropriate to their body condition and age, the benefits of doing so range from weight control, increased joint flexibility, improving the tone muscle, to combat stress, but cardiovascular endurance is perhaps one of the most important benefits of training.

When we do certain intensity aerobic activities for more than two minutes, our muscles require a significant increase in oxygen supply, and force those who do them regularly to increase your cardiovascular endurance.

This is the continued ability of the blood to carry oxygen to cells, assuming the efficiency of the heart and blood vessels and transport to pump enough blood volume to every part of the body, especially the most active muscles during the effort. But it also involves the ability of the tissues, and each of its cells, this process oxygen and disposing of waste caused by the process.

Arrival certain age, especially when you have been sedentary and food has not taken account of the balance due of lipids, this capacity may fall by putting ourselves in danger of strokes.

Like others, the heart muscle is able to develop resistance when faced with the effort. If he can function effectively for a long time under more demanding than normal, then will not have major problems with its pumping to accompany our daily lives much more relaxed. But also not be surprised by situations that require your prompt response.

However, the heart is unable to operate the system when it is accompanied by blood vessels healthy. The effort remains in good cardiovascular shape the fabric of these vessels, it becomes resistant and flexible, and blood can be transported through them with less effort.

Depending on the lifestyle and social care and the elderly have experienced during its lifetime, a large percentage of them will enjoy good health at this time. The physical exercise is one of the pillars on which rests a better quality in the last stage of life, which need not be marked by the disease.

For balance, independence in daily activities and preventing falls, it is important to strengthen abdominal and spinal muscles, on the other aerobic activities help to burn fat and control weight, but it is best for people certain age they need to condition your body to move to a senior with the highest quality of life possible.

To promote cardiovascular health is not necessary to go to a gym to perform adequate physical activity, a daily walk of at least 30 minutes helps significantly to control blood pressure and heart problems.

Considering that the activities most recommended for the elderly are those who, being in a group, allow an individual intensity for each person who performs an abortion and have no excessive contact between practitioners about the risk of injury, we found that aerobics designed to elderly, biking, swimming for the elderly, walking, gardening activities, exercises, stretching and bending are just some of the recommended activities that could be inserted into your daily life to safeguard cardiovascular health.

What causes a fall
For Molina between 30% and 50% are due to accidents and environmental factors such as poor lighting, lack of handrails in the bathroom, stairs in disrepair, loose rugs, poorly fitting shoes and pets, among others.

To these must be added factors that may be a risk to the person as sedation, inability ectremidades in the lower, foot problems and balance disorders, and so on.

Measures to prevent this, help that there is no Post Fall Syndrome, ie that the person is afraid of falling again. The frequency of this amounts to 25%. Among risk factors are the inability to rise after a fall, having spent more than an hour in the soil and which has had more than three strikes in a year.

How to prevent falls

Indoors
- Use plastic mats in the bathtub
- Install grab bars in the tub and beside the toilet seat
- Remove the floor mats when not in use
- Adjust the height of toilet seat
- Save toys and furniture to eliminate low
- Determine the carpets
- Place light switches at both ends of the ladder, ie up and down.
- Remove the cables in the ground
- Put the phone in an accessible place, to be achieved from the ground.
- Have a whistle or hand carry it

Outside
- Adequate lighting
- Repair damaged sidewalks
- Install handrails on stairs
- Keep shrubs and tree branches away from the entrances.