Monday Muscovites over the age of 65 years will be able to go outside for walks and sports. After a long stay in the four walls must be properly prepared for physical activity. What experts recommend?
Tamara of copaco — 79. Almost two months she never leaves the house — taking care of yourself.
In the four walls, even with chronic diseases, older people fade.
“On the recommendation of doctors I require daily walks in the fresh air. Lately my health has deteriorated. Sometimes increases blood pressure and headaches”, says Nikolai Buhari.
Per day for those over 60, should undergo five thousand steps. Otherwise, poor circulation, breathing problems, atrophy of the tissues. Two weeks without movement, permanently take 200 grams of muscles.
“the Worsening of coronary heart disease, arterial hypertension can lead to complications. This is a dangerous complications for life,” explains a General practitioner Alain Glushakova.
In the list — heart attacks, strokes, diabetes. Olga Tkachev, chief geriatrician of Russia. Knows all about how to treat people age.
“I urge you to move, generally, decreased physical activity, it is not only dangerous from the point of view of the development of chronic diseases, it is dangerous from the point of view that the lower the physical activity, the faster the processes of aging,” says the chief geriatrician of the Ministry of health of Russia, Director of the Russian gerontological scientific clinical center Olga Tkachev.
June 1, seniors will also be able to go for walks. But the doctors suggest to do it accurately. Weakened muscles and the vestibular apparatus lead to falls. Therefore, it is important to force yourself to move now.
– in the Morning he opened the window and began to do gymnastics.
a MOP instead of a sports projectile. No table tennis, no problem, undercool kitchen. Nordic walking in the Park, and in the living room.
And how can you not remember Vysotsky!
— Inhale deep, hands wider. Do not hurry, three-four!
No dumbbells — will fit water bottles. A small apartment? You can squat or do the tilting.
“Of exercise can be very simple, such as the rotation of the head, torso twists, tilts. Is the most simple exercise, lying on your back is the Bicycle. This exercise, which can make any man” — gives advice the chiropractor Sergei Lengths.
And flexibility of the pensioner envy of many young people. For those with sports-friendly, there is an alternative.
“the Running and jumping I are already hard. And dance classes give me a lot of positive,” — says Maria Holodkova.
And, more important for the elderly, it is necessary to stimulate the brain. For example, to draw. This not only helps prevent dementia, but also uplifting.
Text: “to Conduct-Moscow”
