Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

 Be active during the block ads as you watch TV program  While watching your favorite series, step in place, drive home bike, work your tummy, etc.

Exercise for special populations Older population

The fact that the world is getting older requires special recommendations for men and women aged 65 years and older. Besides the general recommendations for adults that also apply to this population, specific guidelines for elderly includes several unique points. First of all, as part of their regular weekly physical activity, older adults should have multicomponent activities of balance training (along with aerobic and muscle-strengthening activities). This might include several simple and effective exercises such as:

 Single-leg stance  Walking heel to toe  Foot taps

 Back leg raises  Side leg raise  Toe lifts  Over-the-shoulder walks  Standing marches  Shoulder rolls

However, before commencing any exercise program, older adults should check their level of effort for physical activity relative to their level of health-related physical fitness. Elderly with chronic conditions should consult a medical doctor for a specific advice whether and how their conditions affect their ability to do regular physical activity safely. If older men or women cannot do a recommended amount of moderate-intensity aerobic activity because of chronic conditions, they should be as physically active as their abilities and conditions allow (EU Physical Activity Guidelines , 2008; Physical Activity Guidelines to Americans , 2015; WHO , 2020). Few tips for health-enhancing physical activity in elderly are depicted in Figure 24 and Figure 25 .

Find a friend to exercise with you

Make an exercise a priority in terms of daily schedule

Choose exercise that you enjoy doing

Start carefully and progress gradually

Set realistic goals

Keep exercise simple

Figure 24 | Few tips for exercise in elderly

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