Elderly people, like no one else, need to walk more and more often. At the same time, the situation is usually exactly the opposite – the older the person, the more likely it is that he will stay at home and go out only when strictly necessary. And hypodynamia for the elderly is deadly. So doctors always recommend walking. At the same time, there are a number of recommendations for organizing a walk on elderly legs so that this mission is feasible and leads to the desired effect without harm to health.
How exactly should people of age walk so that their legs do not hurt, and overall well-being improves, aif.ru told MD Svetlana Kuznetsova.
Most older people experience a decrease in physical activity. A sedentary lifestyle increases the risk of diseases of the musculoskeletal system, leads to problems with the cardiovascular system, increased blood glucose levels, sleep disturbance and mood deterioration.
A person begins to feel dependent on circumstances, which leads to the formation of habitual behavior with minimal motor activity, which leads to a violation of the quality of life. At the same time, a banal walk on foot is the most accessible form of physical activity.
What is the benefit of walking?
Calm rhythmic walking leads to an improvement in the functioning of all organs and body systems for people over 60 years of age. Morning hours are best suited for this type of load, but you can choose a different schedule, as long as there is movement. So, with insomnia, it is better to take evening walks, and if you are overweight, it is preferable to walk in the afternoon.
If a person aged has not been engaged in physical activity for a long time, then you should start gradually, slowly increasing the load. The mode of “training” is selected individually. Elderly people without any health problems are recommended to take a long walk (an hour or more) every two days, overcoming 3-5 km at an average pace. If there is shortness of breath, chest pain or palpitations, profuse (sudden and profuse) sweat, then you need to stop and rest, and if necessary, take the medication prescribed by your doctor.
For those who are just starting to exercise, it is best to start with a slow walk for 10 minutes, then speed up for 5-10 minutes and then return to slow walking for another 10 minutes. At this pace, it is recommended to walk daily for 1-2 weeks. Then, in the next two weeks, it is advisable to increase the time by 5-10 minutes, every two weeks achieving the desired result in the form of 50-60 minutes of walking at a fast pace. Thus, after 3-4 months of regular exercise, an elderly person will be able to walk up to 6- 8 km every day.
An important condition is to enjoy walking or any physical activity and improve overall well-being. It is necessary to take into account your state of health and physical capabilities of the body. Feeling a little tired and slightly sweating during a walk should not cause fright – they quickly pass after a short rest.
The mode of walking with diabetes mellitus, arterial hypertension, Parkinson’s disease, deforming osteoarthrosis and after acute stroke has its own characteristics. These diagnoses should not be considered as an obstacle, but on the contrary, they are a reason for physical activity, but always under the supervision of a doctor or exercise therapy methodologist who develop an individual rehabilitation program taking into account the characteristics of the patient.