Introduction
La third Age is a phase very particolare, Because evolve extremely subjective. We all know that the process of aging is irreversible, but this does not prevent it from running more o less quickly based on various factors.
The first rule for "aging well" is, already as adults, invest time and energy in the personal care, the body and mind. Fortunately, even for the most "experienced" it is possible to intervene belatedly on process of aging improving it.
In this article we will try to understand better how to act on style di "vita" of elderly, improving the physical and mental condition, and trying to increase the quality el 'expectation di "vita". We will enter into the merits ofphysical activity - to which one will logically be associated proper diet - and more precisely of which exercises could be considered "most important"for the elderly.
Aging
What happens in the aging process?
Before delving into it how correcting the habits of old age, let's try to better understand what the aging process consists of.
This is a decline physiological corporeal e mental and it begins, for the truth, already in before age adult. IS impossible, of course, understanding how each of us is really predisposed to aging. Although in some country a limit of 65 years for the beginning of the so-called third age, several people show a advance or delay more or less significant.
To estimate the aging process, which can still proceed in a manner different between "Fabrics, the organs and functions, we must certainly consider thecurrent age, but also the previous condition. For the sake of clarity, it is useless to take as a reference the loss of vision if the subject in question has this problem since childhood. The same is true for cognitive functions, such as memory, or for the expression of muscle strength, or for some uncomfortable osteo-articular conditions.
Of course, it is undeniable that such a drop significant performance physical, which usually occurs due to immobility and diet unbalanced, will follow faster also an decline mental e vice versa. So, to "age well" you need to keep your body as well trained as your mind.
Physical Activity and Diet
Physical activity and diet for the elderly: how important are they?
Le knowledge Today DON'T reflect those of the past - especially considering a time gap of many decades (an 2021-year-old from 20 was 60 in the XNUMXs).
Taking into consideration i more elderly, therefore, DON'T we can to count on the very important effect of prevention, but fortunately there is still a certain edge di improvement.
Let us now dissect the main causes of a aging too expeditious or relative complications.
- First of all the shortage di movement. The fabric muscular of the elderly has one minor capacity of proteosintesi which, in the long term, goes to penalize il trophism; this essentially determines a perdita di force sore, which affects the overall functionality of the organism - since moving little, get worse also there bone density breathing and circulation sanguine. We emphasize once again that motor activity also has a significant impact on cognitive potential; research shows that seniors are more mentally active too polishes e self-sufficient;
- Secondly, the unbalanced diet. A power supply needy di essential amino acids (AAE), contained in protein ad high biological value (VB) of eggs, milk and derivatives, meat and fish, DON'T supports muscle proteosynthesis. Not only that: even one lack di Calories total worsens the maintenance of muscle trophism. This is because in lack of carbohydrates and fats, the body tends to to consume the amino acids.
Note: the use of amino acids by the body for energy purposes occurs on several fronts. The so-called neoglucogenetics are converted by the liver into glucose, with the goal of stabilize la glycemia. The muscle it is instead capable of use directly those a branched chain (BCAA), without having to make use of the hepatic process of neoglucogenesis (mentioned above).
Consequences of reduced motor activity and adequate nutrition
Le consequences of these problems?
Sarcopenia (reduction of muscle mass and strength), degeneration osteo-articular (arthrosis, arthritis, osteoporosis), reduction of movement general, with it decay of the motor qualities base and coordination, worsening parameters cardio-circulatory systems, respirators e metabolic, worsening cognitive, impairment dell 'self-sufficiency in walking and normal activities (such as personal hygiene, cooking, washing, etc.).
The elitist intervention to avoid all this is obviously constituted by thetraining motor and from diet specific.
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Which Exercises
Motor training has to be custom, in the sense that each elder may have different issues, which need to be kept in mind for avoid di get worse la situation. Be careful because this is not a matter of course.
For example, to practice Cycling - however quietly - to an elder who shows some difficulties di equilibrium would mean increase much the risk di fall e fracture bone. Rupture of the femur, as we know, is one of the main causes of bed rest and death in old age.
A ugly slip it can also occur at the poolside in the swimming pool; therefore, if the subject is not already familiar with these implants, it is sometimes advisable to avoid them.
In people arthrosics then, above all DON'T operable, the active mobilization of the district concerned is not always an appropriate choice; hasten too much of a joint already sore can lead to a worsening of symptoms painful and consequent reduction area of mobility sectors in the chronic.
Overall, physical activity for the elderly must engage both the aerobic metabolism - which has a very good impact on the parameters blood, about fitness respiratory e cardio-circulatory - is the expression of force, keeping the trophism muscular.
Aerobic exercises for the elderly
Aerobic activities for seniors must be a low intensity (average, for former sportsmen) e medium volume. It means that the heart rate should not indicate an excess of breathlessness, as well as the respiratory rate, and the total duration could be 20-30 '. There everyday of motion offers the best results but, if DON'T if possible, it is advisable to keep 3-4 sessions per week.
Any kind of movement is fine. For those who have the opportunity to walk, also with stick o walker, welcome. Outdoors may alone obviously, avoiding the hot summer hours and the harsh winter temperatures; the same applies to the use of bicycles. If, on the other hand, it is not possible outdoors, we recommend the use of a treadmill or exercise bike - always useful, even when, as already mentioned, it is not possible to go out.
8 Strengthening Exercises with Bands for Seniors
With regard to the musculation, we will do now few examples which should cover most of the catchment area in old age. Again the optimal frequency would be daily, given the modest time commitment that it would occupy.
All you need is a chair and a rubber band.
WARNING! At least the first time it is advisable to have the exercises illustrated by a personal trainer.
- Getting up and sitting down from the chair, with the help of placing your hands on a table (typical meal position): to be done calmly about 20 times;
- While standing, roll your torso from side to side, keeping your legs shoulder-width apart, for about 30 ''.
- Standing, keeping your back straight and legs apart, bend forward as much as possible, and slowly return to an upright position, about 10-20 times;
- Standing, raise the arms stretched sideways from the sides to above the head, or in any case as far as the shoulder joint allows you to do it: about 10-20 times;
- Standing, raise the arms straight from the hips to the front above the head: about 10-20 times;
- Standing, with the arms extended in front of the torso, open and close repeatedly but slowly: about 10-20 times;
- By tying a rubber band to a door handle or on the top of a radiator and holding it with one outstretched arm at a time:
- Push down frontally for 10-20 times;
- Push down sideways 10-20 times;
- With the elastic tied as above but holding it from the front, pull it towards you by flexing the elbow and holding it close to the side: about 10-20 times.
How to Modify Your Diet
The diet would go calibrated verifying that the weight si normalizzi - even with a few extra kilograms, considered protective against bruises and fractures in the elderly - and with it the mass muscular.
If deficient, it is good to increase both the calorie and protein intake. In case of need, it is recommended to increase the energy no later than the 10% of total calories, to avoid exceeding.
If we talk about proteins instead, it is good to make sure that 1/3 of the Total come from foods of animal origin - to ensure a high BV - and that the total intake corresponds to 1,0-1,2 g for each kilogram of body weight (for a 70 kg subject, 70-84 g of total protein).
They can help supplements food or food reinforced in easily chewable and swallowable proteins such as Greek yoghurt or cottage cheese, butapproach nutritional is different in case of prevention or treatment.
La prevention, however essential to avert the risk of sarcopenia, in some cases can require the use of food supplements, but only with the aim of normalize the contribution protein or AAE.
In treatment instead, as several demonstrate studies, the use of foods for special medical purposes - under appropriate medical supervision - proved effective. It is observed, especially in geriatric patients with notable difficulties di movement, that by taking these products with the aim of increasing the intake of protein ad high VB (like those of whey reinforced in leucine) it is possible to hinder sarcopenia in a way independent from other therapeutic factors such asmotor training.
