“Scientific studies have proven that physical activity is a prevention for many chronic diseases, it mitigates the consequences of cardiovascular diseases, diabetes, metabolic syndrome (obesity, low activity, high blood pressure). According to research, physical activity delays skeletal and muscular system disorders and joint diseases, and improves the state of health in the case of the aforementioned diseases,” says Kristina Visagurskienė, lecturer at the Lithuanian University of Sport, organizer of activities at the Third Century University.
Edita Šatienė, the chairperson of the “Senior Initiatives Center” association, adds that regular movement is one of the ways to maintain a good state and well-being, quality of life, and most importantly, independence. Seniors in good physical condition remain independent from others and do not need to visit medical facilities regularly. By participating in group physical activity activities, they communicate, make friends, exchange information and socialize more.
“Eurovaistinė” pharmacist Gabija Kruopytė seconded the specialists and reminded that physical activity is necessary for people of any age.
“Movement is extremely important for older people, as they naturally move less than younger people, and this can have serious health consequences. The process of muscle atrophy (weakening) may begin in the body: it becomes more and more difficult for a person to move, stand up, various parts of the body start to hurt. We notice that elderly people often come to the pharmacy complaining of muscle and joint pain, but after talking, it becomes clear that they live a physically inactive life and sit at home,” says G. Kruopytė.
What sport is most suitable?
The pharmacist says that movement is the engine of all vital processes, which not only ensures better functioning of the heart, internal organs, joints and muscles, but also supports a better emotional state and energy during the day. The form and intensity of physical activity depends on a person’s physical and functional condition, the capacity of all body systems.
“For older people who were not athletes, moderate-intensity aerobic exercise is recommended at least 5 times a week: walking, swimming, non-extreme cycling, cyclically repeated movements. Strength exercises with rubber bands and weights are also required 2-3 times a week to maintain muscle tone and strength, balance training exercises to reduce the risk of falling,” adds teacher K. Visagurskienė.
The specialist reminds that stretching exercises should not be forgotten. They improve blood circulation, elasticity of muscles and tendons, mobility of joints, which is very important for everyday household activities: dressing, bathing and reaching for things.
“If a person has not been an athlete, one should avoid sports with a high risk of injuries, not start a sport that requires complex technique, and not overload oneself with excessive loads. Jumps, tension should be avoided if there are vision problems, if joint problems are afflicted – sports in the cold”, advises the teacher and adds that no matter what sport the seniors choose, it is important to maintain regularity.
It’s never too late to start
The chairwoman of the Association “Center for Senior Initiatives” says that there are stereotypes in society that some people are too old for sports, but this is not true, it is never too late to start sports.
“It is important to start slowly and carefully, taking into account the initial state of health and physical capacity. We find that seniors are highly motivated by group exercise with their peers, where there is no unhealthy competition and no effort to match more capable younger participants. The average age of third-century university visitors is around 67, but older people, even those in their 80s, regularly visit. Universities of the third age contribute to the promotion of physical activity of older people, and anyone who wants to can join,” says K. Visagurskienė.
The lecturer at the Lithuanian Sports University adds that seniors who are afraid to start playing sports because of their health should learn physical activity slowly: “In the morning, you need to do stretching exercises and move your joints while still in bed. It is recommended to contact a physiotherapist, a trainer to create a program for beginners, choose stretching, muscle strengthening exercises with light weights. During low-intensity exercises, the body does not experience unwanted body reactions, no micro-trauma occurs. When exercising regularly, the intensity should be increased gradually.”
2024-08-30 05:50:29