Активная жизнь на пенсии

Физическая активность позволяет дольше наслаждаться бесперебойной работой тела, улучшает кровообращение и укрепляет сердце. Когда мы ходим, наш организм выделяет серотонин, называемый гормоном счастья.

Важно двигаться! Форма физических упражнений — это уже дело очень индивидуальное. Лучше выбирать движение, которое доставляет нам удовольствие. Тип и интенсивность упражнений должны быть адаптированы в соответствии с нашими возможностями здоровья и работоспособностью организма. Движения должны улучшать нашу эффективность, а не ухудшать здоровье.

Скандинавская ходьба – популярный марш с палками.

Это простая и очень приятная, и при этом эффективная, форма двигательной активности на свежем воздухе, особенно рекомендуется пожилым людям. Во время ходьбы работают не только мышцы ног, но и мышцы верхних частей тела. Палки представляют собой опору для позвоночника, помогающие разгрузить во время марша суставы и скелетные мышцы, а также помогают держать равновесие — при условии, что их длина приспособлена для нашего роста. Скандинавская ходьба — это спорт для всех, независимо от возраста, заболеваний и подготовки. Большим преимуществом этого вида спорта является то, что тренироваться вы можете в компании других людей, что помогает поддержать друг друга в регулярности упражнений.

Аква-аэробика

Это водная разновидность физических упражнений с музыкой. Вода, вытесняя тело, помогает разгрузить позвоночник и суставы и делает упражнения не столь утомительными, несмотря на то, что участвуют большинство мышц. Аква-аэробика — это отдых для позвоночника. В воде каждое упражнение кажется простым для выполнения. Чтобы заставить работать мышцы, вовсе не нужно уметь плавать. Аква-аэробика позволяет укрепить мышцы, положительно влияет на состояние суставов и является эффективной формой потери веса. Это отличная форма отдыха для пожилых людей, потому что аква-аэробика не относится к силовым видам спорта, а значит безопасным. Особенно рекомендуют его людям с избыточным весом, сахарным диабетом или больным сердцем. Лучше всего записаться на групповые занятия, проводимые специалистом.

Езда на велосипеде

Данная физическая активность прекрасно укрепляет мышцы ног, способствует похудению, поэтому особенно рекомендуется людям с избыточным весом. Это хорошая форма активного отдыха на открытом воздухе. Всего час езды 3 раза в неделю поможет значительно снизить уровень холестерина. К сожалению, езда на велосипеде не является спортом для всех. Следует избегать ее людям с больным позвоночником и суставами. Пожилые люди должны помнить, что им должно быть удобно во время езды.

Йога

Йога становится все более популярна в нашей стране, ее предлагают для пожилых людей много клубов. Почему йога? Одной из основных проблем этого возраста является снижение подвижности и боли в суставах и деградация мышц. Йога позволяет предотвратить болезни суставов, укрепляет сухожилия и мышцы и даже снимает боли. Это отличный способ отдохнуть и расслабиться. Йога помогает в борьбе с болью во время растяжения тела, которое работает уже не так исправно, как раньше. Самое главное — это техника упражнений, доступная для людей всех возрастов, независимо от их физической подготовки и перенесенных заболеваний.

Техника пельвиометрии.

Много женщин, страдающих от синдрома недержания мочи, отказывается от физических нагрузок и упражнений, потому что стыдятся отсутствия контроля над собственным телом. Есть много упражнений, которые укрепляют мышцы тазового дна, могут помочь им уменьшить неприятность этой болезни. Какую форму активности должны выбирать дамы с недержанием мочи? Эффективной в этом случае считается техника пельвиометрии. Это программа упражнений, разработанных известным профессором. Они состоят из относительно простых упражнений, которые при регулярном применении укрепляет и подтягивает живот, уменьшают и предотвращают боли в пояснице и суставах, но, прежде всего, укрепляет мышцы тазового дна, которые с возрастом слабеют. Регулярные физические упражнения помогают женщинам в любом возрасте восстановить контроль над своим телом и уверенность в себе.

Стретчинг, то есть растяжка мышц.

Это интересный вид физических упражнений, направленный на растяжение мышц. Целью является уплотнение мышц и сухожилий, улучшение работоспособности суставов. Упражнения имеют увеличить подвижность суставов, уменьшить мышечное напряжение и помочь в достижении психологического равновесия. Такое растяжение помогает поддерживать правильную осанку. Растяжка — интересная форма активности, которой с успехом могут заниматься пожилые люди под руководством специалиста.

Знаете ли вы что?

Спорт замедляет процесс старения

Американские ученые из лаборатории человеческой работоспособности провели тесты на девяти высокопроизводительных спортсменах, которые никогда не бросали программу тренировок. Все они были лыжниками и им было 80 лет. Испытания показали, что кровеносная система и сердце у опрошенных были как у 40-летних, которые не занимались спортом.

Танго и болезнь Паркинсона

К сенсационному выводу пришли неврологи, изучающие влияние физических упражнений на развитие болезни Паркинсона. Сравнивались две группы пожилых людей и влияние двигательной активности на улучшение их работы. Одна из групп занималась спортивными упражнениями, другая танцевала. Танец, особенно танго, может оказаться наиболее эффективным методом оптимизации движения в пожилом возрасте. Эффект был наиболее выражены у лиц, страдающих болезнью Паркинсона.

Светлана, www.vitamarg.com

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