Scientists have proven that regular exercise, proper nutrition lead to excellent health and attractive appearance. A special program has been developed therapeutic gymnastics for women over 60, with the regular implementation of which you can strengthen your health, maintain it at the proper level. Benefit from gymnastic exercises manifests itself as follows:

• Increase endurance.
• Improving physical qualities.
• A burst of vigor.
• The spine and joints are significantly strengthened.
• The metabolism is normalized.
• Development of flexibility.

AT adulthood intense physical activity can be harmful, not beneficial. That is why it is necessary to pay attention not to the number of exercises performed, but to their quality. It is very important to perform gymnastics correctly so that the body really benefits from the actions being done.

Execution rules

Proper and regular exercise at the age of 50-60 will not only make you feel great, but also slow down the aging process. Before starting classes, it is recommended that you familiarize yourself with some rules:

• There should be a pause of at least 10 seconds between exercises. After intense exercise they should be a minute.
• Actions are performed smoothly, and not abruptly, otherwise you can harm the joints.
• If gymnastics morning, it is recommended to perform it after a good night's sleep. Lack of sleep, exercise will lead to fatigue, weakness.
• Jumping and running at this age should be replaced by brisk walking.
• Every month you need to learn a new exercise.
• During exercise, you can not hold your breath. This will lead to oxygen starvation. It needs to be controlled very carefully.
• After doing gymnastics, you must definitely rest. There should be a bottle of water nearby, because thirst may appear after charging and this is completely normal.

Experts recommend at this age to perform movements slowly and smoothly, otherwise the ligaments can be damaged. Do not charge too fast. To make classes enjoyable, you can turn on your favorite music. The main thing is not to overwork on the first day. Classes should be done with joy. Then the benefits will increase.

A set of exercises

Exercises for joint mobility:

• You need to put your feet shoulder-width apart, and put your hands on your hips. it is necessary to rotate the head ten times in each direction.
• The original position is saved. It is necessary to perform several circular movements of the body.
• It is necessary to stand up straight, put your feet on such a width that does not cause difficulties. Perform 5 forward bends.

Leg strengthening exercises:

• You need to stand up straight, put your feet shoulder-width apart. Squats are performed, while you need to make sure that the knee does not protrude beyond the border of the toe. The number of squats depends on the preparedness of the person. You can do from 5 to 50 squats. Their number is increasing gradually.
• You need to stand in front of the table, with one hand you need to hold on to its edge. The straight leg is retracted back. You can not bend in the lower back, lean forward. The movement is performed 5-10 times.

Hand Strengthening Exercises:

• To perform the actions, you will need two dumbbells of 1-1.5 kg each.
• Hands with dumbbells rise up. The limbs alternately bend behind the head. Shoulders cannot be raised, they must be motionless. It is necessary to perform lifting dumbbells at least 10 times. Over time, the number of lifts increases up to 20 times.
• It is necessary to sit on the edge of the chair, and lower your hands with dumbbells down. The legs are placed shoulder-width apart. The arms are bent at the elbows, the dumbbells are approaching the shoulder joints. The back and shoulders should remain motionless. The load should be only on the hands.

It is recommended to perform muscle stretching exercises very carefully. They are performed at the end of the workout, slowly, smoothly. This contributes to the improvement of such quality as flexibility. If this quality is sufficiently developed, the probability of getting injured decreases several times, especially during training.

By doing these exercises, at least year, a person will feel a noticeable improvement in well-being. Fatigue, weakness will not appear. Endurance, vitality, energy will appear. To begin with, you need to do ten minutes, gradually increasing the load and time, bringing it up to thirty minutes.

After doing the exercises, the muscles may hurt a little at first, but after a few days the pain goes away. If she remains, it is not possible to perform gymnastics, you need to consult a doctor and find the cause of pain, discomfort.

Thus, gymnastics has a beneficial effect on the body of a woman of this age. This means that with regular performance, you can achieve not only smartness, but also good health. A woman will look younger, the aging process will slow down, joints and muscles will become stronger, and overall well-being will improve. Proper, regular exercise will help you stay healthy.

For many, old age is associated with retirement, leaving work, and being removed from a hectic social life. Many women, preparing for old age, deny themselves their former joys, stop visiting cosmetologists, hairdressers, quit training in fitness centers, etc. As a result of such a deviation from their usual lifestyle, women after 60 instantly begin to develop various diseases, chronic mood worsens, there is a feeling of weakness and fatigue.

However, there is salvation from such a deterioration in health for those over 60 years old. And this salvation does not require monetary investments, a lot of time and effort. All doctors will first of all say that in order to prevent the development of diseases, despite age, you need to move more. In the prescription, along with medicines, such "sick" will definitely include gymnastics.

The role of gymnastics

About what's charging in the schedule Everyday life should be in every person, most of the inhabitants of the civilized world have heard more than once. But not everyone took this rule into account, often there is simply not enough time for it because of the constant rush to work, to school for a child, for an anniversary with friends. And if throughout life there was no time to perform elementary exercises, then there are sixty for sure.

It is a mistake to believe that exercise for the elderly, which is introduced abruptly, in adulthood, is dangerous. If the body has not trained before, then for people over 60 early stages just a more gentle program is selected.

Morning exercises for the elderly are recommended for a reason, because it has a lot of positive qualities. First of all, daily exercise after 60 years, this is the right habit that allows you to start the work of your body in the morning. Morning exercises for the elderly lasting only 15-20 minutes allows you to get more benefit than taking daily medications for pressure, heart, headache.

Morning exercises are especially necessary for women, who, according to statistics, lead a less mobile lifestyle than men.

Daily gymnastics has the following effects on the body:

• Starts the metabolism
• Stimulates blood circulation, blood flow even to the most "remote" organs,
• All organs and tissues, and especially the brain, are saturated with oxygen faster,
• Prevention of weight gain, obesity,
• Prevents the appearance various diseases heart, reduces the risk of heart attack, stroke,
• Normalizes blood pressure
• The condition of the vessels improves, their elasticity increases (due to the rapid removal of harmful cholesterol molecules),
• Muscle tone increases, joints are developed,
• The respiratory capacity of the lungs increases, etc.

Daily exercise for women over 60 can also improve complexion. In addition, it has been proven that during physical exertion, the so-called “happiness hormones” are produced more intensively. As a result, the 60-year-old beauty will have a much better mood, higher resistance to stress. Also, positive emotions slow down the process of wrinkles on the face.

A set of exercises

Morning exercises for those over 60 should include exercises that can involve different muscle groups and body systems. it is imperative to include elements for the development of a sense of space, endurance training, limb mobility, and strengthening of the spine.

You can start with the simplest, but very important - breathing. It is this exercise that will help to quickly start the adult body to work. It is performed as follows - in a standing position, you need to raise your hands up and inhale, then lower them and take a deep breath. Repeat better 15 times.

You can stretch the knee joints by crouching a little, then performing the reduction and breeding of the knees. At the end, it is better to “spring” a little on your feet. True, after completing this element, it is better to take a break for a couple of minutes on a high chair.

The vestibular apparatus and posture are corrected if you press exactly against the wall and stand like that for several minutes. At this time, the shoulder blades, buttocks and heels should clearly touch the wall.

Be sure to exercise after 60 years should include walking. In small rooms, it is enough to arrange walking on the spot.

If there is an opportunity and strength, then for a 60-year-old pensioner, swimming in the pool and skiing will benefit. Also, be sure to walk every day.

If you take your health seriously and listen to the recommendations, then at the age of 65 the anniversary will be celebrated not by a sickly old woman, but by an active and healthy woman in years. This is much more pleasant than instead of joy at a holiday, thinking if it's time to take a pill for pressure, or from the heart.

Precautionary measures

Despite the obvious benefits of physical activity, there are a number of restrictions that must be observed. First of all, while playing sports, you need to observe a reasonable measure. After all, exercise for the elderly is a way to maintain health, and not to show Olympic result. You should also not arrange races with friends or with yourself - do exercises for speed, increase the number of repetitions every day, etc. It is better to refrain from power loads. In particular, it is impossible to use dumbbells without preliminary preparation of the body. Just as a sudden love for a skipping rope will not benefit.

It is important to understand that health promotion does not depend on the intensity of exercise in old age. For good health enough and sparing, but regular loads. And if you add to them healthy lifestyle life, proper nutrition, if necessary, timely examinations with a doctor, then your health will be better than that of most 40-year-old ladies.

The benefits of gymnastic exercises are manifested as follows:

• Increase endurance.
• Improving physical qualities.
• A burst of vigor.
• The spine and joints are significantly strengthened.
• The metabolism is normalized.
• Development of flexibility.

In adulthood, intense physical activity can be harmful, not beneficial. That is why it is necessary to pay attention not to the number of exercises performed, but to their quality. It is very important to perform gymnastics correctly so that the body really benefits from the actions being done.

Execution rules

Proper and regular exercise as you age will not only make you feel great, but also slow down the aging process. Before starting classes, it is recommended that you familiarize yourself with some rules:

• There should be a pause of at least 10 seconds between exercises. After intense exercise, they should be a minute.
• Actions are performed smoothly, and not abruptly, otherwise you can harm the joints.
• If the gymnastics is morning, it is recommended to perform it after a good night's sleep. Lack of sleep, exercise will lead to fatigue, weakness.
• Jumping and running at this age should be replaced by brisk walking.
• Every month you need to learn a new exercise.
• During exercise, you can not hold your breath. This will lead to oxygen starvation. It needs to be controlled very carefully.
• After doing gymnastics, you must definitely rest. There should be a bottle of water nearby, because thirst may appear after charging and this is completely normal.

Experts recommend at this age to perform movements slowly and smoothly, otherwise the ligaments can be damaged. Do not charge too fast. To make classes enjoyable, you can turn on your favorite music. The main thing is not to overwork on the first day. Classes should be done with joy. Then the benefits will increase.

A set of exercises

Exercises for joint mobility:

• You need to put your feet shoulder-width apart, and put your hands on your hips. it is necessary to rotate the head ten times in each direction.
• The original position is saved. It is necessary to perform several circular movements of the body.
• It is necessary to stand up straight, put your feet on such a width that does not cause difficulties. Perform 5 forward bends.

Leg strengthening exercises:

• You need to stand up straight, put your feet shoulder-width apart. Squats are performed, while you need to make sure that the knee does not protrude beyond the border of the toe. The number of squats depends on the preparedness of the person. You can do from 5 to 50 squats. Their number is increasing gradually.
• You need to stand in front of the table, with one hand you need to hold on to its edge. The straight leg is retracted back. You can not bend in the lower back, lean forward. The movement is performed 5-10 times.

Hand Strengthening Exercises:

• To perform the actions, you will need two dumbbells of 1-1.5 kg each.
• Hands with dumbbells rise up. The limbs alternately bend behind the head. Shoulders cannot be raised, they must be motionless. It is necessary to perform lifting dumbbells at least 10 times. Over time, the number of lifts increases up to 20 times.
• It is necessary to sit on the edge of the chair, and lower your hands with dumbbells down. The legs are placed shoulder-width apart. The arms are bent at the elbows, the dumbbells are approaching the shoulder joints. The back and shoulders should remain motionless. The load should be only on the hands.

It is recommended to perform muscle stretching exercises very carefully. They are performed at the end of the workout, slowly, smoothly. This contributes to the improvement of such quality as flexibility. If this quality is sufficiently developed, the probability of getting injured decreases several times, especially during training.

Performing these exercises for at least a year, a person will feel a noticeable improvement in well-being. Fatigue, weakness will not appear. Endurance, vitality, energy will appear. To begin with, you need to do ten minutes, gradually increasing the load and time, bringing it up to thirty minutes.

After doing the exercises, the muscles may hurt a little at first, but after a few days the pain goes away. If she remains, it is not possible to perform gymnastics, you need to consult a doctor and find the cause of pain, discomfort.

Thus, gymnastics has a beneficial effect on the body of a woman of this age. This means that with regular performance, you can achieve not only smartness, but also good health. A woman will look younger, the aging process will slow down, joints and muscles will become stronger, and overall well-being will improve. Proper, regular exercise will help you stay healthy.

Invigorating exercises for the elderly over 60 years old

Recently, you can see more and more older people who play sports. They visit gyms, run, practice nordic walking. And this is a very good trend, because, you see, it is better to play sports, improve health and spend time actively than to sit on a bench under the porch and complain about numerous health problems. Of course, no one requires Olympic records from people over 60, but moderate physical activity will only bring benefits. Even a simple exercise for older people over 60 is already a worthy contribution to maintaining health and active old age.

About the benefits of charging for the elderly

Physical activity should be an integral part of human life, and its absence provokes many troubles. After reaching a certain age, sport in the life of most people becomes less. Over time, a person loses tone and vigor, becomes slower and more clumsy. Of course, everything can be attributed to banal old age. But it's not only that. Due to the lack of movement, muscles, joints and ligaments become weaker. The nervous system without physical activity also weakens, as a result of which it controls movements less well. Elderly people are characterized by a stoop, shuffling gait.

To improve the quality of life and prolong it, to strengthen health in general, exercise for those over 60 will help. No pill will give as many benefits as physical activity will. Regular exercise helps to strengthen nervous system and blood vessels, improves heart function, maintains posture and gait, fights overweight, improves metabolism and gives energy.

Charging improves breathing and blood circulation, strengthens the immune system, and reduces the risk of many age-related diseases. It fights the weakening of inactive muscles, thereby preventing their atrophy. A sedentary lifestyle is the cause of a large number of diseases. People over 60 who already have a lot of ailments, most often, in principle, do not think about any physical activity, quietly suffering from age-related changes. And we get a kind of vicious circle: due to immobility, the state of health worsens, and because of the deterioration of health, the level of physical activity decreases. Immobility can also cause thrombosis, sepsis and a number of other problems.

Summing up all that has been said, we highlight the main benefits of charging for older people over 60:

• keeps the nervous system in good shape;
• improves metabolism, which slows down over the years;
• strengthens the heart and blood vessels, improves the respiratory system;
• improves the quality of physical activity;
• prevents the development of osteoporosis;
• fights constipation, venous thrombosis;
• improves immunity;
• maintains clarity of mind;
• provides energy and good mood.

Contraindications

Charging for women 60 years old, as well as for men of the same age, has no absolute contraindications, but, nevertheless, caution is needed. The most important thing is to listen to your body. It is obvious that to engage in elevated temperature or exacerbation chronic diseases not worth doing. Also, delay physical activity if you have just recovered from a viral or infectious disease. Give your body some time to recover.

If you have problems with blood pressure, you need to choose a complex with smooth and calm exercises, from which sharp movements, jumps, and inclinations are excluded. In this case, brisk walking will be slightly more beneficial than brisk running with shortness of breath.

Charging for those over 60: a simple set of exercises

Morning exercises will help you spend the day in a good mood, without complaining about joint pain and other troubles. There are many complexes for the elderly. Let's take one of them.

• When you wake up, soak for some time in bed. This will allow the body to wake up.
• Now stand up and start doing neck kneading. You need to lower your head a little (so that there is no pain) and rotate your neck in different directions. You need to move like a pendulum.
• Do slow rotational movements head to different sides.
• Gently turn your neck so that your head touches your shoulders.
• Put your palms on your shoulders and make circular movements in different directions.
• Stretch your arms to the sides, bend them at the elbows and rotate them.
• Inhaling, spread your arms to the sides, lower your torso forward. At the same time, try to arch your back.
• Useful exercise "plie" or semi-squats. Put your heels together and your toes apart. Put your hands on the belt. Squat down to half.
• If it's not hard for you, do full squats while rotating your arms at the same time.
• Sit on the mat, spread your legs apart. Inhaling, first bend the body to one leg, then to the other. Repeat the same with closed legs.
• Another useful exercise: Keep one leg straight, bend the other at the knee. Try to reach a straight limb.
• The starting position is similar, the legs are bent at the knees. Lower them first in one direction, then in the other. Tilt the limbs in one direction or another, pull the head in the opposite direction.

Exercise 1 - breathing

Take a standing position with your legs slightly apart. Lower your arms, then raise them to the ceiling and lower them again, exhaling. Repeat the exercise at least three times.

Exercise 2 - knee warm-up

Stand up straight, spread your legs, then sit down a little and place your hands on your knees. Bring your knees together and apart a few times so that they touch each other. After completing the exercise, you can sit on a chair and relax a bit.

Exercise 3 - keep your posture

An excellent exercise to maintain posture even in old age. Experts recommend performing it not only in the morning, but also during the day. You need to lean your back against a cabinet or wall and straighten up. You need to stand in such a position that the back of the head, shoulders, pelvis and heels touch the surface. Stay in this position for about a minute without making any movements. In this case, you need to deeply inhale and exhale.

Exercise 4 - walking along the line

This exercise will help keep the vestibular apparatus in order. Its essence is walking, in which you need to put one foot in front of the other, just like tightrope walkers do. You can walk in this way both forward and backward. To make walking more difficult, you can do it with your eyes closed.

Exercise 5 - walking in place

A very simple exercise, and at the same time very useful for the elderly. When performing it, the back should be even. You need to stand up, silently bend one leg at the knee and raise it, then lower it, do the same for the other leg. Walk on the spot for a few minutes. You can supplement this exercise with arm swings to the sides.

How to exercise for the elderly: a few rules

What should be the exercises for women after 60 years? First of all, safe. Exercises must be approved by a doctor - then the risks will be minimized. In addition, you should not force yourself to play sports - physical activity should bring pleasure and be pleasant.

Try to choose a complex that will involve all parts of the body (if there are no special warnings and contraindications). If any exercise causes you discomfort and pain, replace it with another, more gentle one. Also consider the following points:

• It is best to do the exercises under the supervision of an instructor or a relative nearby. Stop doing exercises if you begin to feel discomfort or it becomes difficult, you don’t need to do it through force.
• Optimal duration morning exercises for an elderly person - minutes.
• Control your breathing. Inhale calmly and voluntarily, exhale deeply, while trying not to strain.
• Movements should be smooth, calm, measured.
• If exercise brings pleasure, you can increase the number of simple exercises and reduce the number of complex ones. If you have not played sports before, start doing the exercises with just a couple of repetitions, gradually and very carefully increasing their number.
• Charging is not in vain called morning, since it is at this time that physical activity brings maximum benefits. Do exercises on an empty stomach, in a well-ventilated area with a comfortable temperature. It is recommended to start charging with a calm walk, you can also on the spot, if the size of the room does not allow otherwise. Between exercises, you can take breaks in which you will just walk around the room.
• For problems with the joints, certain sets of exercises may be shown. In a relationship physiotherapy exercises everything should be strict: do the exercises prescribed by the doctor.
• It is important to control the pulse.

It's never too late to start exercising! Even if most of your life you have not been friends with physical activity at all, you can make friends with it even at a respectable age. The results will not keep you waiting: you can defeat age-related obesity, strengthen the heart and blood vessels, prevent joint problems, improve metabolism and blood circulation. The main thing is regularity and moderation. We offer you to watch several charging videos for women after 60 years old, which are also suitable for men.

Morning exercises / gymnastics for those over 60

Doing exercises and performing various exercises is useful not only at a young age, but also in old age. Moreover, sports are necessary for people over 60, because they help them prolong youth, strengthen the heart and blood vessels, and normalize blood pressure.

Fulfill light gymnastics even those who suffer from heart failure can. Older people should try to walk more, go to the pool and (if possible) ski.

Charging for the elderly

In order to "swing" and spend the day without complaining of joint pain, people of age definitely need to do exercises. You can’t be very zealous so as not to overwork the body, but various simple exercises come in handy.

Breath

The exercise is performed while standing, with legs slightly apart. Lower your arms, and then raise to the ceiling, and lower, exhaling through your mouth. You need to repeat the exercise three times.

Stretching the knee joints

Stand with your legs apart, and then squat down slightly and place your hands on your knees. Bring and spread your knees two or three times, touching each other. After that, it is advisable to sit down on a chair a little and relax.

Posture

Another great exercise to help maintain perfect posture. Experts advise doing it not only in the morning, but also during the day. To do this, you need to lean back against a wall or cabinet and straighten up. Stand with your heels, shoulders, pelvis, and back of your head touching the wall. Having taken the correct position, stand like this for about a minute, without making any movements and taking deep breaths / exhalations.

Walking the line

Wanting to keep the vestibular apparatus in “working condition”, do this exercise at least once a day. It consists of walking, during which one foot must be placed in front of the other, as do tightrope walkers. You can go in this way both forward and backwards. To make walking more difficult, do it with your eyes closed.

Walking in place

The simplest exercise imaginable. It is performed with a flat back. Stand up and slightly bend one leg at the knee, lifting it up. Then lower and repeat the same movement with the other leg. You can continue walking in place for several minutes, supplementing it with swings of your arms to the sides.

The benefits of training

By exercising and playing sports in adulthood, you:

• 1) live longer;
• 2) strengthen immunity;
• 3) get rid of a number of ailments.

Gymnastics for the elderly: 20 simple exercises

Adaptive gymnastics for the elderly Pavel Smolyansky

Every Monday at AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for people of middle and older age.

The task of gymnastics is to adapt the body to everyday stress, regulate the work of the cardiovascular, autonomic, neuromuscular systems, strengthen the musculoskeletal system, and create a good mood for middle-aged and older people.

All exercises must be performed with a smile and to the music.

Starting position (s.p.) - standing, feet shoulder-width apart, arms freely lowered. We raise our hands through the sides up, inhale through the nose, lower our hands - exhale through the mouth. The diaphragm works, the shoulder blades are reduced and divorced. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and don't stress.

1. Head tilts

I. p. - standing, legs slightly wider than shoulders, hands on the belt. Tilt your head left, right, down, left, right, down. Middle-aged and elderly people are not recommended to tilt their heads back. Depending on age, you can perform from 5 to 7 repetitions of this exercise.

2. Shoulder rotation

I.p. - standing, legs slightly wider than shoulders, hands to shoulders. rotational movements in shoulder joint back and forth. 4 turns forward, 4 back. We repeat 5-7 times.

Everyone regulates the volume and intensity of the exercise performed by himself. If you are under 62, you can do more repetitions.

3. Circular rotation of the pelvis

I. p.  - standing, legs slightly wider than shoulders. We perform circular rotations first to the left at the expense of one-two-three-four, then to the right - five-six-seven-eight ... We do 5-7 repetitions. You don't have to bend over or bend over.

4. Warm up for the knee joints

I.p. - standing, legs wider than shoulders, slightly crouched, hands on knees, keep your back straight.

We bring our knees together, we breed at the expense of one-two-three-four. 3 repetitions. Finished the exercise - sat on a chair.

5. Squeezing-unclenching brushes

I. p. - sitting on a chair, legs slightly apart. We stretch our hands forward, clench and unclench our fists counting from 1 to 8, only the hands work. 3 repetitions. We add speed. 3 repetitions. And 2 more repetitions as quickly as possible.

They shook their hands, leaning back in the chair.

6. Forward bends

I. p.  - standing, legs slightly wider than shoulders, arms lowered. We do 2 springy slopes for each leg. At the expense of 1-4 we lean forward, then to one leg, at the expense of 5-8 - forward, to the other leg. Straightened up, hands on the belt, slightly bent back. You don't have to tilt your head.

When bending over, do not force yourself to reach the floor. The knees can be bent. Those who can only do 3-4 reps can stop there, those who can do more, do 6-7 reps.

7. Exercise "Swimming"

I. p.  - standing, legs slightly wider than shoulders, arms lowered. "Swim" crawl. On the count from 1 to 4, the hands go forward, then back. The range of motion should be maximum. When the body has been kneaded by the previous exercises, this is done easily. The upper shoulder girdle receives the load.

8. Exercise "Scissors"

I. p. - sitting on a chair, legs in weight. We breed, bring them together crosswise to the count from 1 to 4. Then, in turn, we raise and lower them up and down. We do 6-8 repetitions. You can hold onto the back of a chair. So we are working on the press.

9. "Boxing match"

I. p. - standing, in the hands - small dumbbells or half a liter plastic bottles with water.

We stand in a boxing stance, the body does not bend either forward or backward, legs shoulder-width apart, stretch the right arm forward, the left bent and behind the right. The exercise is done with different speed. The first round is reconnaissance in combat. On the count from 1 to 8, we throw one or the other hand forward, do 3 repetitions, the second round - a little faster, on the count from 1 to 8, three repetitions. And the final round is the shortest and most effective: very quickly we throw out hands to the count of up to 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.

10. Sipping

I. p.  - sitting on a chair. We take a children's ball in the form of a hedgehog, but you can perform the exercise without it. (The exercise is more difficult to perform with the ball.) Hands with the ball - in the lock, pull them forward, turn the palms outward, stretch until a crunch. Hands, bending at the elbows, on themselves, the hands turn inward, we straighten the arms at the elbows - the hands outward. We perform on the account from 1 to 8. We do 5-6 repetitions. After the end of the exercise, twist the brushes closed in the lock to the left and right.

11. Exercise with an expander

(A rubber expander is sold at any pharmacy.) I. p.  - standing, legs slightly wider than shoulders. We raise our hands up, stretch the expander, wind it up behind the head, release our hands - the expander is in front of the head. We perform on the account from 1 to 8. All the muscles of the upper body participate in this exercise. shoulder girdle. The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.

12. Pulling the knees to the chest

I. p.  - sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. We bend the right knee, pull it to the chest, hold it with the hand for 2 seconds, lower the leg. We perform the exercise on the account from 1 to 8. The same with the left knee. We do 8-12 repetitions. This exercise removes the stomach.

13. Tilts to the side

I.p. - standing, legs slightly wider than shoulders, in the hands - dumbbells. We lean to the left - we raise our right hand and wind it up behind the head. Lean to the right - raise left hand and put it on the head. In each direction, we do slopes 2 times counting from 1 to 8.

14. Retraction and rotation of the feet

I. p.  - sitting. We take off our shoes. We stretch our legs and hold the canopy. Hold on to the back of a chair. Pull the toes of the feet towards you, pull them away from you. We do not lower our legs. We make an effort. We do 6-8 repetitions, and then circular rotations with the feet inward, then outward.

15. Lunges with twist

I. p. - standing, leaning on the back of a chair. Take a step forward with your right foot, squat, bend your knee, left leg stretched back and rests on the floor. Then turn, change legs and arms, all the time we lean on the back of the chair. Second hand on the belt. This helps keep your back straight. The body is perpendicular to the floor, do not slouch, do not bend. One, two - turn, three-four - turn. We repeat 6-8 times.

16. Push-ups from the back of a chair

I. p. - standing, facing the back of the chair. We bend-unbend the arms at the elbow joint under weight own body. The back and legs are on the same straight line. We rest on the floor with toes. When young people push up from the floor, they should lift 80% of their weight. It is difficult for older people. From a chair, they lift 18–20 kg at most.

This exercise must be performed carefully and briefly. Someone in the past could have had a fracture, someone had weak hands.

We count from 1 to 8. We make one call.

17. Self-massage

I.p. - sitting, legs slightly apart, hands on knees. With your fingertips, applying a little effort, massage in a circular motion back of the head. We rise above - to the parietal region. Then we massage the forehead above the eyebrows - from the center to the temples. Let's go a little lower - superciliary arches. We stroke the face from the nose to the temples. Gently rub whiskey in circular motions. Massage the nose with two or three fingers. We go from the wings to the bridge of the nose. Then massage the cheeks and chin in circular motions. And now - light pats under the chin. Let's move on to the foot massage. The most important thing is that we ourselves regulate what efforts we will make.

Massage with both hands from bottom to top calf muscles, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then lightly hit the muscles with the edge of the palm. We do everything with a smile.

18. Tilts to the knee

I. p.  - sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, holding the leg with your hands. Slowly bend over and hold this position for a few seconds. We change legs. We repeat the slopes 2 times. Now we have the muscles of the back and pelvis working. You may feel tension in your lower back.

19. Body turns

I. p. - standing, hands on the belt, legs shoulder-width apart, feet turned with toes inward. We turn the body left and right 2 times counting from 1 to 8. We do 6-8 repetitions.

20. Walking on straight legs

I. p.  - standing, legs slightly wider than shoulders. Hands behind the back, bent at the elbows, hands at the waist. We rise on toes and slightly set aside one leg to the side. This is how penguins walk at the South Pole. We perform the exercise on the account from 1 to 8. We do 6-8 repetitions.

21. Relax

In conclusion, take a pose that will allow you to completely relax. I. p. - sitting on a chair. The legs are extended, the arms hang relaxed, we tilt our head forward, we sit like this for 30-40 seconds, listen to music and relax.

Note: Charging takes approximately half an hour. If you are under 65, you can do it longer - up to 40-45 minutes. People over 70 do not recommend doing it for more than half an hour. After 75 years, it is enough to work out for 25 minutes. After charging, it is good to take a contrast shower.

Our reference

Pavel G. Smolyansky - coach athletics, worked with the Russian national team in athletics and national team Republic of Guatemala. In Russia, his pupils became champions of the Russian Federation 11 times in the middle and long distances, three times won the European Cup among sports clubs. In Guatemala, 23 national records were set.

Pavel Grigorievich created his own set of exercises for middle-aged and older people. Every Saturday from 11 am to 12 noon, he conducts adaptive gymnastics at the All-Russian Exhibition Center in pavilion No. 5.

How to exercise for the elderly

After 60 years, everyone gets the opportunity to appreciate all the “charms” of approaching old age: when muscles, bones, cardiovascular, endocrine and other systems are no longer the same. That's why power training after 60 are no less important for health and longevity than training in 20 years.

Consequences of not exercising with weights

1. Loss of muscle mass

As soon as you reach the age of 40 or 50, your body begins to steadily lose muscle tissue. This process may be partly due to a decrease in the level of physical activity and the production of anabolic hormones.

As you know, there are 2 types of muscle fibers: type I ("slow" muscle fibers) and type II ("fast" fibers). It is the second type of fibers that is capable of producing a force 2-4 times stronger than the fibers of the first type. Unfortunately, as we age, we lose predominantly "fast" fibers. What do you think happens when we lose muscle fibers that are responsible for strength and power?

2. Loss of functionality

Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.

Below we will consider step by step how, over time, the loss of strength and power leads to limited functionality, and subsequently to disability.

Muscular pathology is characterized by the following manifestations:

• Loss of motor units.
• Changes in muscle fibers.
• Amyotrophy.
• Decreased neuromuscular communication.
• Slowing down the rate of muscle activation.

Stage 2 - Breaking Functionality

This stage is characterized by a decrease in the speed of movement and strength reproduction.

Stage 3 - functional restrictions

At this stage, people take longer to climb stairs and get up from a chair.

This is the saddest stage, because without the help of a cane it is difficult for a person to leave the house.

The 4 stages above show how not exercising slowly but surely leads to a decrease in the quality of life.

Training after 60: strength or power?

If you are over 60 years old, strength training in its classical sense, this is not the best option for you. The optimal type of training for people of age is speed-strength training (power training).

If classical strength training involves performing movements in slow pace(for example, 3-4 seconds per repetition in the bench press), then speed-strength training means doing exercises with maximum speed.

A number of studies have shown that it is power that is responsible for the ability of older people to cope with daily activities such as walking in the park, walking up stairs, getting up from a chair. Scientists also consider power to be the main ally of functionality.

In 2011, Swiss experts analyzed several studies and concluded that speed-style training provided more benefits for older people in terms of functionality than classical strength training.

Training after 60: how to train power?

Power training involves performing movements at the fastest possible pace. However, this type of training should not be confused with weightlifting training. Power training is a regular workout in gym, which involves lifting weights at maximum speed (of course, with perfect technique).

Most of the studies used simulators rather than free weights. Exercises were performed in 2-3 sets for large muscle groups, which were trained 2-3 days a week. The intensity of training was at the level of 70% of maximum weight, which the subjects could lift, which was 8-10 repetitions per approach.

Training after 60 years: safety

Most of the studies involved older people who did not experience problems with bones, joints, and the cardiovascular system.

If you are not a robust energizer, choose more low level training intensity. Do exercises with a range of not 8-10, but for repetitions. So you are safe from possible negative consequences workouts.

Weight loss after 60 - where to start for a man or woman, diet menu and exercises at home

A diet in old age must be chosen carefully, it is better that weight loss after 60 - where to start it and what foods to eat, was determined by a nutritionist. An independent choice of a technique can lead to negative consequences for the whole organism. As a rule, the system of losing weight after 60 years for a woman is slightly different from the methodology that suits a man.

How to lose weight after 60

Any woman, regardless of age, wants to always remain attractive and look 100 percent. 60 years is a difficult age, which is associated with hormonal changes and menopause. At the same time, it can open up many prospects for body care, because the children have already grown up and there is a lot of free time. Therefore, many ladies begin to wonder how to lose weight after 60 years for a woman?

Modern methods of losing weight involve the use of the services of beauty salons and a plastic surgeon. Although, according to experts, in order for a woman to remain beautiful after retirement, it is important to feel interesting to others, take an active position in society, play sports, adhere to the basics of proper nutrition - then weight loss after 60 years will occur naturally.

Improvement of the body

After the age of 60, a woman's body tries to switch to a frugal use of resources. Therefore, the rampage of hormones, which made a person live at the limit of physical capabilities, loses its relevance at this age. At the same time, one should be attentive to health and not forget that a woman in any situation should be attractive and desirable, even when she reaches the age of sixty. The main recommendations on how to maintain health after 60 years:

• Nutrition for weight loss. A woman should definitely increase her calcium intake and limit the intake of animal fat with food. It is recommended to ladies after 60 years to reduce the calorie content of food to 1600 kcal.
• movement for effective weight loss. To avoid gaining extra pounds, reduce muscle weakness and improve the body, a woman needs to devote 40 minutes to physical activity per day.
• Timely visit to a psychologist. You should learn to enjoy any event and use new opportunities to cheer yourself up.
• Quality cosmetics. Women need to choose creams with a mark of 60+. They should contain brightening components and substances that smooth wrinkles.

Proper nutrition

The nutritionist knows best about how to lose weight after 60 years for a woman. Therefore, before starting the process of losing weight, you should consult a specialist. The older the body, the more susceptible it is to what enters the digestive tract. An important rule for women after 60 years is the regularity of checking the level of sugar and cholesterol. When compiling a diet, you should abandon foods that leach calcium. Proper nutrition after 60 years, women should not contain the following products:

• coffee and sweet drinks;
• salt and sugar;
• canned foods.

Active lifestyle

Nutrition in women in their 60s plays an important role in losing weight, but do not forget about sports. It must be remembered that not all exercises are safe for this age. You can practice in the gym, but you should protect the joints with special bandages. It is better to make an individual plan with a professional trainer. As a rule, women over the age of 60 are recommended to:

• ride a bike;
• visit the pool;
• do not give up weight training;
• go for a morning run;
• To do yoga.

Nutrition after 60 for women

Thinking about how to lose weight at the age of 60 for a woman, you should definitely follow the rules of dietary nutrition. In this case, it is necessary to remove from the diet all spicy, fatty, salty, sweet. This will help restore the health of the organs, make the body gradually get rid of extra pounds. For women over 60, for proper bowel function, fresh fruits and vegetables should be included in the diet. Also, do not forget about dairy products. Proper nutrition after 60 for women includes the following recommendations:

• you need to drink more pure water;
• eat small portions;
• it is necessary to give up meat and eat more fish;
• remove semi-finished products and sausages from the diet;
• table salt should be replaced with sea salt;
• exclude all canned food (even homemade);
• coffee can be replaced with delicious herbal or green tea;
• vegetables and herbs can be eaten in any quantity;
• oil should be chosen unrefined;
• instead of fast carbohydrates choose foods that are rich in dietary fiber.

Weekly menu for weight loss

Nutritionists during weight loss do not insist that any harmful foods should be completely excluded from your diet. You can eat all natural right food, but at least once a week you need to clean the intestines with herbs, kefir, decoctions. sample menu for weight loss after 60 years for a woman is presented in the table:

vegetables, boiled fish, green tea.

vegetable salad, vegetarian soup, boiled meat, any fruit.

carrot-curd casserole, kefir.

cucumber salad, buckwheat porridge, boiled meat, green tea.

baked apples, rye bread, borscht.

cottage cheese with dried fruits, fermented milk product, herbal tea.

grilled fish, baked potato, vegetable salad, apple.

stewed vegetables herbal tea, a handful of dried fruits.

tomato salad, boiled meatballs.

fruit salad, vegetarian soup.

cottage cheese casserole, herbal tea.

rye bread with cheese, oatmeal, tea with honey.

stewed vegetables, dietary meat, orange.

carrot puree, meat soufflé, herbal tea.

rice porridge, bread with cheese, green tea.

fish, vegetable stew, kiwi.

zucchini pancakes, banana, light yogurt.

scrambled eggs, vegetable salad, a piece of cheese, herbal tea.

vinaigrette, boiled chicken, apple.

cottage cheese, herbal tea with honey.

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Polina Gagarina - You can lose weight by 40 kilograms even with poor heredity. I know for myself!

Elena Malysheva - how to lose weight without doing anything?

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Gymnastics for women over 60

To fight with extra pounds at a middle age it is very difficult, because metabolism is slowed down. Women in their 60s should be very careful in their choice of sport. It is better to seek advice from a professional trainer. It is necessary to select health complex exercises with a gradual increase in load. The intensity of training depends on health and the presence of chronic ailments. When losing weight, the following physical exercises are acceptable after 60 years for women:

• Shoulder rotation. We perform rotational movements with the shoulders back and forth in 4 turns.
• Leaning forward. Hands down, feet should be shoulder width apart. We do 2 slopes for each leg.
• Line walking. One foot must be placed in front of the other. You can either walk forward or walk backwards.
• Circular rotation of the pelvis. No need to bend and bend.
• Head tilts. Hands on the belt, feet shoulder width apart. Tilt your head left, right, left, down, right, down.

How to lose weight after 60 for a man

The processes in the body of an elderly person begin to slow down, so after 60 years it is very difficult for a man to lose weight. The vessels are clogged with cholesterol, many already have a tummy and other signs of being overweight. Normally, the weight of a man at 60 years old should be in the range of 65 to 95 kg, based on height. Anyone who wants to lose weight should radically change their diet. Often excess weight is provoked by the consumption of a large amount of fried, fatty, and the lack of physical activity. Basic rules that will help in the process of losing weight:

• You need to balance your workouts. You don't have to stick to one sport. Make a schedule along with strength and aerobic exercise.
• Don't starve. After all, instead of losing weight and getting rid of fat, your body will begin to actively accumulate them.
• Use aerobic exercise more often, which helps you lose weight and get rid of the maximum number of calories in a short period of time.
• Find yourself a companion who can support you in the fight against excess weight. Joint weight loss stimulates and prevents the risk of stopping halfway.

Diet for men after 60

The weight loss program for men in old age should be individual. Moreover, if the problem with extra pounds is serious, then professional consultation with a nutritionist will be required, if a mild form of obesity - a therapist. Nutrition after 60 years for a man involves following several rules:

• carbonated sugary drinks, alcohol and coffee should be abandoned;
• it is necessary to minimize the consumption of sugar;
• fresh fruits, herbs and vegetables can be eaten in unlimited quantities;
• drink at least two liters of water per day;
• only unrefined oil is allowed;
• meat should be replaced with fish;
• instead of table salt, it is better to use sea salt;
• the amount of fat per day should not exceed 70 g;
• vegetable oil is better to replace with linseed or olive;
• it is necessary to abandon the use of semi-finished products, sausages, canned foods.

Sports after 60 for men

Retirement age is a good opportunity to get in shape. Simple physical exercises and wellness procedures will have a beneficial effect on the body and help active weight loss. Regular exercise by people over 60 years of age leads to normalization of blood pressure, dilation of blood vessels, improvement general condition health. The level of stress in this case should be individual, it can only be determined by a specialist. For effective weight loss, you can use next complex exercises for a man after 60 years:

• pose "Plank";
• tilts to the sides, you can use dumbbells;
• push ups;
• twisting the body on a fitness ball or bench;
• exercise "Bicycle".

After 60 years, everyone gets the opportunity to appreciate all the “charms” of approaching old age: when muscles, bones, cardiovascular, endocrine and other systems are no longer the same. That is why strength training after 60 is as important for health and longevity as training in your 20s.

Consequences of not exercising with weights

1. Loss of muscle mass

As soon as you reach the age of 40 or 50, your body begins to steadily lose muscle tissue. This process may be partly due to a decrease in the level of physical activity and the production of anabolic hormones.

As you know, there are 2 types of muscle fibers: type I (“slow” muscle fibers) and type II (“fast” fibers). It is the second type of fibers that is capable of producing a force 2-4 times stronger than the fibers of the first type. Unfortunately, as we age, we lose predominantly "fast" fibers. What do you think happens when we lose muscle fibers that are responsible for strength and power?

2. Loss of functionality

Functionality is one of the most important abilities that makes life easier after 60 and can significantly improve its quality in old age.

Below we will consider step by step how, over time, the loss of strength and power leads to limited functionality, and subsequently to disability.

Stage 1 - muscle pathology

Muscular pathology is characterized by the following manifestations:

• Loss of motor units.
• Changes in muscle fibers.
• Amyotrophy.
• Decreased neuromuscular communication.
• Slowing down the rate of muscle activation.

Stage 2 - Breaking Functionality

This stage is characterized by a decrease in the speed of movement and strength reproduction.

Stage 3 - functional restrictions

At this stage, people take longer to climb stairs and get up from a chair.

Stage 4 - the onset of disability

This is the saddest stage, because without the help of a cane it is difficult for a person to leave the house.

The 4 stages above show how not exercising slowly but surely leads to a decrease in the quality of life.

Training after 60: strength or power?

If you are over 60 years old, strength training in its classical sense is not the best option for you. The optimal type of training for people of age is speed-strength training (power training).

If classical strength training involves performing movements at a slow pace (for example, 3-4 seconds per repetition in the bench press), then speed-strength training means performing exercises at maximum speed.

A number of studies have shown that it is power that is responsible for the ability of older people to cope with daily activities such as walking in the park, walking up stairs, getting up from a chair. Scientists also consider power to be the main ally of functionality.

In 2011, Swiss experts analyzed several studies and concluded that speed-style training provided more benefits for older people in terms of functionality than classical strength training.

Training after 60 years: tohow to train power?

Power training involves performing movements at the fastest possible pace. However, this type of training should not be confused with weightlifting training. Power training is a typical gym workout that involves lifting weights at top speed (with perfect technique, of course).

Most of the studies used machines rather than free weights. Exercises were performed in 2-3 sets for large muscle groups, which were trained 2-3 days a week. The training intensity was at the level of 70% of the maximum weight that the subjects could lift, which was 8-10 repetitions per set.

Training after 60 years:safety

Most of the studies involved older people who did not experience problems with bones, joints, and the cardiovascular system.

If you're not a beefy energizer, choose a lower training intensity level. Do exercises with a range of not 8-10, but 15-20 repetitions. So you are safe from the possible negative consequences of training.

CONCLUSIONS

• If your age is approaching 60 years or more - do not give up weight training. By limiting your physical activity under the pretext "I'm already old, my bones and heart will not withstand the stress", you are doing yourself a "disservice".
• Train in a speedy style, so you can improve functionality and provide a more comfortable standard of living in old age.
• Train your muscles 3 times a week for 2-3 sets of 8-10 or 15-20 reps.
• Do not forget that each of us is individual. Don't go overboard with the intensity of your workouts.

in motivation post

Today I was at a lecture by a professor of physiotherapy, a gerontologist "Aging beautifully or Size matters" :)
The point of the lecture was how important muscle size or volume is. muscle mass when aging.

1. Notorious examples from Dr.Jeffry S. Life, a therapist who, at the age of 60, realized that he was a very bad example for his patients and, in addition to erectile dysfunction, was getting more and more health problems:

2. Here is his video (5 minutes), where he talks about how he feels better at 75 than at 40, and his relationship with sex is better than at 30 :)) Not a bad example, right?

3. For more than 25 years, this professor (Maria Fiatarone Singh) has been working on aging issues and she spoke about the most interesting results of clinical studies that prove that strength exercises- this is a panacea, this is a medicine, this is the shortest way to health, longevity and beauty.

She brought videos and photographs of elderly and not so old people who completely changed their health for the better by starting to exercise. And they all said only one thing - "Why didn't I know this before? Why didn't I start doing this 20 years ago?"

Here is a graph that shows the activity, volume and strength of muscle mass:


All this begins to decrease from about 25-30 years. After that, starting and achieving some results becomes more and more difficult every year.

4. And here is a good example of how muscle tissue (and opportunities) disappears with age:

5. And then we were introduced to the legend :) Raymond Moon (Ray Moon) is the oldest bodybuilder in the world.
Now he is 84 years old and he is preparing for the next bodybuilding competition. He is straight, which is important for assessing performance at this age. He is not on hormone replacement therapy and I will explain why later.

6. The thing is that he began to study at the age of 76. After undergoing: polio, two major strokes, cardiac arrest, heart surgery, after which he had a pacemaker installed. Inflammation of the prostate, stomach cancer and this is not a complete list. He survived clinical death. And when he was put on a pacemaker, he needed to start restoring heart function. At 76, he could hardly lift a kilogram dumbbell. When he was on a drip during cancer recovery, he continued to exercise under the supervision of a doctor - he switches the drip from one hand to the other and he trains his hands in turn. Really. I saw pictures...

7. Now he is 84 (I will repeat this five more times, because I am very impressed by this :)) and he told me what his training schedule is. By the way, he began to tell this in response to the question "what diet is he on", he said that now he will tell you what his training schedule is and you yourself will understand what kind of diet :)))


He trains for 1.5 hours in the gym - strength training with an ever-increasing load, working on hypertrophy and strength, changing training cycles, then doing hard interval cardio for 45 minutes - 1 hour. Sometimes in the pool. Before the competition for a month adds another 1 hour of training in the evening.

8. Trains SIX TIMES A WEEK!!! Split program.
He does not use pharmaceutical bodybuilding drugs due to the entire list of diseases that is given above. All 8 years he has been studying under the supervision of doctors and this very professor. The professor said that his state of health corresponds now to a 60-year-old healthy man. To which Ray added that it was clearly incomparable with him at the age of sixty, because he "was sick all the time in these years."

What other questions did you have?
He neglects stretching, but his flexibility indicators are excellent.
He does not like cardio, but he needs it for health. Although he tries to keep it to a minimum of time, but do harder interval training for less muscle loss.
He said that his memory and sleep quality improved significantly.

I can also tell you my personal impressions: extremely talkative, charming with excellent healthy appearance a very charismatic man aged 55-60... no more. With amazing posture and plastic sports gait :)

When asked what he regrets, he answered like everyone else:
Why didn't I start 50 years earlier? Then it wouldn't be so hard as hell! But I'm happy that I was born again at 76! Some people don't have that experience. I would like to convey to everyone my discovery.