As we age our body undergoes changes and changes gradually and inevitably, but several studies have shown that the pace of these changes can be modified by physical activity routine.
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.