Physical activity older adults
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Physical activity in older people: a systematic review
Fresher adults have many writing to live an amorous lifestyle that meets the Ethics. Pilot born in light party such as android housework and sedentary earnings such as common TV do not like.
Community organizations Physical activity older adults Provide safe and convenient access to community locations that support physical activity for all users, such as parks, malls, and senior centers. Offer physical activity programs that help people to be as active as their abilities or conditions allow. Set up walking groups, buddy systems, and other forms of social support for physical activity. Promote the availability of safe, convenient, and well-designed community locations and programs that promote physical activity. Everyone can Be physically active with friends, family, and work colleagues on a regular basis.
Make walking to the store, the office, or the bus part of your daily routine. Try a recreational program designed for your age group or mobility level. Participate in local planning efforts that support safe and convenient places to be active. Inactive Older Adults Remember to start slowly! Aim for light or moderate intensity for short periods of time. Make sure to spread out the physical activity sessions throughout the week. Increase physical activity gradually over a period of weeks to months. Talk to your doctor if you have a chronic health condition such as heart disease, arthritis, or diabetes or symptoms such as chest pain or pressure, dizziness, or joint pain before starting a physical activity program.
Warm-up and Cool-down It is important to incorporate slower speed or lower intensity activities at the beginning and end of your routine to properly warm up and cool down your body. This helps to prevent injuries and reduce muscle soreness. Older adults have many ways to live an active lifestyle that meets the Guidelines. Many factors influence decisions to be active, such as personal goals, current physical activity habits, and health and safety considerations. Healthy older adults generally do not need to consult a health-care provider before becoming physically active.
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However, health-care providers can help people attain and maintain regular physical activity by providing advice on appropriate types Phyiscal activities and ways to progress at a safe and steady pace. Adults with aduls conditions should talk with their health-care provider to determine whether adulgs conditions limit their ability to do regular physical activity in okder way. Such a conversation should also help people learn about appropriate types and amounts of physical activity. Inactive Older Adults Older adults should increase their amount of aadults activity gradually.
It can take Physical activity older adults for Phusical with a low adlts of fitness to gradually meet their activity goals. To reduce injury risk, inactive or insufficiently active adults should avoid vigorous aerobic activity at first. Rather, they should gradually increase the number of days a week and duration of moderate-intensity aerobic activity. Adults with a very low level of fitness can start out with episodes of activity less than 10 minutes and slowly increase the minutes of light-intensity aerobic activity, such as light-intensity walking. Older adults who are inactive or who don't yet meet the Guidelines should aim for at least minutes a week of relatively moderate-intensity physical activity.
Getting at least 30 minutes of relatively moderate—intensity physical activity on 5 or more days each week is a reasonable way to meet these Guidelines. Doing muscle-strengthening activity on 2 or 3 nonconsecutive days each week is also an acceptable and appropriate goal for many older adults. Active Older Adults Older adults who are already active and meet the Guidelines can gain additional and more extensive health benefits by moving beyond the minutes a week minimum to or more minutes a week of relatively moderate-intensity aerobic activity. Muscle—strengthening activities should also be done at least 2 days a week.
Older adults who have chronic conditions that prevent them from doing the equivalent of minutes of moderate-intensity aerobic activity a week should set physical activity goals that meet their abilities. They should talk with their health-care provider about setting physical activity goals. They should avoid an inactive lifestyle.
Even 60 minutes 1 hour a week of moderate-intensity aerobic activity provides some health benefits. Special Considerations Doing a Variety of Activities, Including Walking Older oldee have many activtiy to live an active lifestyle that meets the Guidelines. In working toward meeting the Guidelines, older adults are encouraged to do a variety of activities. This approach can make activity more enjoyable and may reduce the risk of overuse injury. Older adults also should strongly consider walking as one good way to get aerobic activity. Many studies show that walking has health benefits, and it has a low risk of injury. It can be done year-round and in many settings.
Physical Activity for Older Adults Who Have Functional Limitations When a person has lost some ability to do a task of everyday life, such as climbing stairs, the person has a functional limitation. In older adults with existing functional limitations, scientific evidence indicates that regular physical activity is safe and helps improve functional ability. Resuming Activity After an Illness or Injury Older adults may have to take a break from regular physical activity because of illness or injury, such as the flu or a muscle strain. If these interruptions occur, older adults should resume activity at a lower level and gradually work back up to their former level of activity.
Flexibility, Warm-up, and Cool-down Older adults should maintain the flexibility necessary for regular physical activity and activities of daily life.
Adults Physical activity older
When done properly, stretching activities increase flexibility. Oldef these activities alone have no known health benefits and have not been demonstrated to reduce risk of activity-related injuries, they are an appropriate component of a physical activity program. However, time spent doing flexibility activities by themselves does not count toward meeting aerobic or muscle-strengthening Guidelines. Research studies of effective exercise programs typically include warm-up and cool-down activities.