Morning exercise for the elderly: features, exercises, rules and recommendations

Morning exercises are simple movements that you must perform right after you wake up. This rule of adherence is extremely important for both young and old people. And the latter category needs regular exercise, even more, because life on retirement and concomitant diseases reduces the motor activity to a minimum. Do not think that you now rest a day or two and unpleasant feelings will recede. It is worth lying on the couch for at least a day, and the next morning it will be even harder to get up. Charging for the elderly is the way to a long and happy life, without muscle and joint pain.

Experience of ancestors

In fact, even in ancient Rome, healers knew about the benefits of physical exercise. But then it was difficult to imagine a living person who was lying or sitting as much as an average pensioner himself can afford. Charging for the elderly is the key to activity and vivacity, which many are lacking.

Often people who regularly perform gymnastics, throw this occupation after 40-50 years. And in vain. A person deprives himself of a natural load, and as a result, the movements become awkward, vivacity and liveliness disappear. And the main reason is just the lack of exercise. Recall any mechanism that stands without moving for a while. Is it easy to return it to work? A person is an even more complex system.

The role of exercise

Charging for the elderly has such a powerful healing effect that sometimes it can even argue with modern drugs. It is with retirement that gymnastics is of great importance for increasing life expectancy. Systematically performed, conducted by a special method, it has a beneficial effect on all internal organs and systems, and also increases work capacity.

General principles for charging for older people

First of all, you need to consult a district therapist. He, regularly monitoring your health, can tell what exercises to do is not recommended and with whom of the experts you still need to consult before starting your daily workouts.

Charging for the elderly is not hard work and punishment, but an easy and pleasant procedure. The load should begin with the smallest and gradually grow, along with the patient's desire to perform the exercises further. No violence against yourself should not be, do exactly as much as you can. If you feel pain during the performance of an exercise, it is a signal to stop.

All exercises should be carried out in a calm, measured mode. Charging for the elderly is not a practice of a Spartan, here you will not need any records. Very important and proper rhythmic breathing. The room should be well ventilated, and before classes it is useful to just walk around the room for a few minutes.

Prevention of immobility of joints and osteoporosis

This is the number one problem in retirement age, which is easily solved by morning exercises for the elderly. Exercise is necessary every day, gradually increasing the load. The complex begins with exercises for the neck. This is the most problematic part of our skeleton, very often the headaches are a consequence of the problems of this particular spine.

You can start exercises while lying in bed. To do this, several times, bend and unbend the neck forward and back. Try to make the traffic as comfortable as possible. After that, perform neck tilting from one shoulder to the other. You can do three to ten repetitions in each direction. Round the complex turns the neck to the right and left.

Exercises for hands

Charging for older women should necessarily include hand movements. Varicose veins, stagnation of blood, thrombosis - all this is not rare phenomena in retirement age. Of course, nobody canceled medical treatment, but on the background of taking medications, therapeutic gymnastics works very well.

Now you can sit down and do exercises for hands. First of all, bend and unbend the phalanges of the fingers. Having worked them properly, you can proceed to bend the entire brush. After this, circular movements are performed with the hands. First clockwise, then against it. The last exercise of this complex is the bending of the hands in the elbow joints. At the same time, the hands are straightened to the sides. Morning exercise for the elderly can be a fun pastime, especially if she is interested in both spouses.

Exercises for legs and trunk

Still sitting on the bed, alternately make the squeezing and unclenching of the toes. The exercise is very simple, which means that you will not have problems with repetition. After that, twist the stops in different directions. Approximately 10-15 times in each direction, but it is possible and more.

If you are tired, you can stand up and walk around the room a bit, and then continue. Then you are waiting for the pulling of the feet and pulling them up. Do the exercise while sitting. Now you are waiting for the bending of the legs in the knee joint and easy squats.

Exercises to strengthen the muscles

Even if the load on the heart is completely contraindicated, you can pick up a series of isometric exercises that will not harm in any disease. The essence is that a person cuts a certain muscle and, overcoming resistance, keeps it in this state for a few seconds. For each muscle group, you can come up with your own complex. For example, for small muscles of hands and fingers there is a known exercise, very simple and effective. You just need to put the fingers of your left hand to the right and squeeze them evenly. For the muscles of the shoulder girdle there is no less familiar version of the warm-up. Tie the brushes in the lock and, without unclenching it, pull your hands in different directions. Isometric exercises, despite the apparent simplicity and ease, should be selected individually by the attending physician.

Prophylactic pulmonary ventilation

Be sure to finish the morning complex with breathing exercises. Despite the fact that we breathe constantly, usually only the upper part of the lungs are ventilated. To use and the rest of their area, you need to perform daily a simple exercise. From the sitting position, slowly spread your hands to the sides, hold your breath for a couple of seconds and make a deep exhalation. The hands at this time lead to the chest.

Now take a deep breath, raise your hands up and hold your breath for a second. Then make a deep exit, pressing the hands folded on the chest to the chest, and pull up the legs, bent at the knees, to the stomach.

Prevention of varicose veins and thrombosis

Morning exercise for elderly women must necessarily include such exercises, because it is among the fair sex that the problem of varicose veins is most relevant. Exercises for the prevention and correction of this disease are simple enough, but at the same time effective.

Lying on your back, lift your legs up and spin the bicycle pedals. After the end of the exercise, rest for a few minutes and follow your feet with a movement resembling a scissors job. Daily performance of such gymnastics will significantly improve the quality of your life.