Gymnastics for the elderly: the best exercises for various diseases. Gymnastics for the elderly, or what exercises will help keep the joints youthful Physical exercises for older men

What are the benefits of gymnastics for the elderly? With what diseases is gymnastics indicated for the elderly? Are there any contraindications and restrictions for gymnastics in the elderly? What exercises are indicated for the elderly? How to exercise in old age?

Network of boarding houses for the elderly

Issues discussed in the material:

• What are the benefits of gymnastics for the elderly
• With what diseases is gymnastics indicated for the elderly
• Are there any contraindications and restrictions for gymnastics in the elderly
• What exercises are shown to the elderly
• How to exercise properly in old age
• What are the types of gymnastics for the elderly with special health conditions

In youth, physical activity seems ordinary, but by the age of 50, their intensity gradually decreases, the charge of vivacity decreases, movements become slow. In such a situation, many begin to complain about their problems, doing nothing to solve them. But there are those who do not want to just live out their lives. For such resilient optimists, gymnastics for the elderly is suitable. In this article, we will consider a number of exercises that will allow retirees to keep themselves in good shape and live a full life.

Without movement, muscles become weaker, ligaments and joints lose elasticity. The nervous system also weakens, which, with age, is more difficult to control the motor apparatus. The gait of the elderly becomes "shuffling", a stoop appears.

Daily morning exercises are the best prevention of many senile diseases. And in terms of benefits to the body, this habit is superior to any medicine. It is enough to adhere to certain rules and practice regularly. This will strengthen nervous system, blood vessels and heart muscle. Your weight will decrease, your metabolism will improve, correct posture will be restored, vigor and working spirit will appear.

A well-designed gymnastics complex for an elderly person can normalize respiratory functions, improve blood and lymph flow through the vessels, and increase immunity.

Some perceive exercise as some kind of rhythmic movement to energetic music. Yes, this option is acceptable if the body is ready for such loads. But we are talking about a more relaxed version of gymnastics, aimed at working out the joints and muscles, which is feasible for any person of advanced age.

In fact, health-improving gymnastics for the elderly is a way to maintain all the functions of our body. It serves as a kind of buffer that slows down aging. The benefits of regular exercise for older people are undeniable:

• The nervous system is restored.
• Metabolic processes are normalized (which is important for the elderly).
• The heart and blood vessels are kept in good shape, the respiratory system is trained.
• The activity of the musculoskeletal system improves, the likelihood of osteoporosis is reduced.
• The body becomes less prone to constipation and venous thrombosis.
• Strengthens immunity, increases overall tone.
• There is an optimistic mood.

Morning exercises for the elderly is a great way to improve brain function, prevent age-related atrophy and the possible weakening of muscle groups that are rarely involved in everyday life. Also, regular exercise improves the movement of lymph and blood through the vessels, normalizes the functioning of the respiratory system and metabolic processes.

As a result: the body is full of strength and energy, there is a feeling of satisfaction from the actions performed, depression and anxiety disappear, brain activity improves.

Morning exercises are the most accessible type of physical activity for the body. When compiling a set of exercises for the elderly, it is worth considering some of the nuances.

Gymnastics for the elderly must meet two main criteria:

1. Only those exercises are performed that are recommended to a particular person by his doctor.
2. Gymnastics should not be performed through force. Joyful impressions can only be obtained with a conscious desire for training.

The doctor must prescribe an individual level of load, which must be gradually increased to the maximum possible for a given condition of an elderly person. During gymnastics, it is desirable to use all muscle groups, if there are no special requirements for this. The main rule is that no exercises should be accompanied by pain.

Monitor your body's response to each exercise. If old man feels unwell or his general well-being worsens, then the lesson should be suspended.

Health-improving gymnastics for the elderly can be active (when the person does the exercises himself) or passive (when someone helps with the exercises, without effort on the part of the practitioner).

There are a few basic rules to remember before you start training:

1. Gymnastics is not a sport, therefore there is no need to achieve concrete results at all costs. On the contrary, such a desire can only harm older people, since with age, muscles, joints and ligaments change and can no longer cope with excessive stress.
2. It is necessary to gradually increase the intensity of the exercise. This will allow the muscles to stay in good shape.
3. It is worth using all parts of the body in the exercises (back, arms, legs, chest).
4. Classes must be supervised by an experienced professional.

Regardless of the complex chosen, it is worth stretching before starting classes. Such exercises will be useful in and of themselves, as they allow you to restore the former flexibility of the joints and ligaments.

When an elderly person seeks to lead an active lifestyle, it is necessary to monitor the uniformity of loads during exercise. This is necessary due to some features of the body at this age:

• there is a slowdown in metabolic processes;
• the concentration of decay products in the body increases, which causes fatigue;
• the shape of the skeleton changes;
• there is a high tone with a simultaneous decrease in muscle mass;
• gait changes due to a shift in the center of gravity;
• insufficient blood flow can affect the vestibular apparatus;
• the lungs are not filled enough;
• the heart muscle is transformed;
• the range of rotation of the eyeballs narrows.

Each of these age-related changes can work in tandem with different types of pathologies. Gymnastics for the elderly should be performed under the supervision of a professional who will control breathing (arbitrary inhalation should alternate with a deep exhalation, without any tension). All exercises are performed smoothly, at a pace convenient for the practitioner. For exercises from a prone position, older people are advised to put a pillow under their heads to prevent blood flow to the brain.

Gymnastics for the elderly should be performed subject to certain rules:

1. Measured blood pressure and pulse (before and after exercise). If an elderly person's heart rate is above the maximum allowable value, then an individual load level is selected for him.
2. Training time should not exceed 20-30 minutes a day, 2-3 times a week.
3. It is allowed to vary the starting position, but standing exercises should not prevail over the rest.
4. All movements are recommended to be done smoothly and slowly, excluding fast, sharp bends and turns.
5. The list of mandatory should include exercises that restore the vestibular apparatus.
6. Try to avoid exercises that increase the likelihood of falls. In old age, this can lead to fractures of the limbs.
7. Gymnastics can only be beneficial when a person feels good. In other cases, the training should be rescheduled.

There are also contraindications for recreational physical education:

• Pathologies of internal organs during an exacerbation, accompanied by depression of their functionality.
• Aneurysm of the heart and large blood vessels.
• Mental disorders characterized by memory lapses, problems with orientation in space and time, strange reactions to various situations.
• Urinary incontinence.
• Amyotrophy.
• Dystrophic changes in bone and articular tissues.

In addition, gymnastics should not be practiced at a high temperature, during a period of acute pain, during inflammatory processes, in the presence of internal bleeding.

Recreational gymnastics for the elderly aged 70 years and older is performed individually, under the supervision of a health worker.

An active lifestyle and regular exercise contribute to longevity and well-being. Gymnastics in the morning invigorates the body, improves the functioning of the heart and nervous system, normalizes appetite and sleep. The pensioner has muscles and an even posture, he begins to do more things during the day. Gymnastics is recommended even after a stroke, albeit in a simplified form.

They perform exercises in the morning, because at this time they bring maximum benefit, when the body is not yet wasting energy on digesting food. The room should be ventilated and slightly cool. It is advisable to start training with a leisurely walk or step in place (in a cramped room). In the pauses between different exercises, you can walk around the room.

1. Warm-up of the cervical region: we tilt our head forward and down, alternately rotate it to the right and left, like a pendulum.
2. We carry out turns of the head to the right and left shoulder, after which we begin to reach for each shoulder.
3. Rotate your head 4 turns in each direction.
4. We put our hands on our shoulders and rotate them in a circle back and forth, repeating 6 times in each direction.
5. We stretch our arms to the sides, bend them at the elbow joints and rotate them. Also 6 times in each direction.
6. On the inhale we spread our arms, and on the exhale we lean forward. After that, we stand in the starting position and perform a deflection, spreading our arms to the sides.
7. We do half squats. Heels together, socks apart, hands on the belt. Half squatting, knees apart.
8. We perform full squats while rotating our arms.

Such gymnastics for the elderly (video can be viewed at the link below) is traditional and suitable for all age groups.

The best sets of gymnastic exercises for the elderly

The best time to do gymnastics is in the morning. But, if there is an opportunity to train at another time, then you should not restrain yourself. Incorporating traditional walking or stretching exercises into your daily routine will only increase the effect of classes.

There are quite a few types of gymnastics designed for the elderly. They can be aimed at eliminating certain ailments: problems with joint mobility, constipation, recovery in the post-pain period, etc.

For clarity, we will describe some gymnastics complexes for the elderly that can be performed during one workout, in the absence of contraindications.

1. Warm up

When performing exercises, you should “listen” to the body, do not overdo it. Situations where the practitioner experiences discomfort or even pain are unacceptable. As soon as these symptoms appear, training should be stopped. The main thing is that gymnastics become a source of positive impressions for the elderly.

• Take a comfortable position, sitting in a chair or on a bed, and stretch your legs forward. Pull your socks towards you and fix them in this position for 8-10 seconds. Then relax your feet. Repeat the exercise 10 times.
• In the same starting position, alternately raise and lower your right hand (no more than 10 times), then do the same with your left hand. Movements must be slow.
• Without changing the position, alternate lifting the legs, fixing them in an elevated position for 2-3 seconds. Perform the exercise 10 times on each leg (or more).
• The next exercise is best done lying on the bed. This will, among other things, protect against possible injuries. Perform a "bridge": leaning on the limbs, arch your back until it becomes like a bridge. In the event of a fall, you will find yourself on a soft bed, so do not be afraid to hit.

When performing the complex, make sure that the breathing is uniform.

2. The main complex of gymnastics for the elderly

In this case, the lesson can be started with the warm-up described above, or a separate workout, including only the exercises indicated here.

• Stand in any comfortable position and make sure that your breathing is even, slow. Next, lower your head and, slowly, rotate it clockwise for 1-2 minutes. Take a break of 1 minute and repeat the rotation already in reverse side. It is better to perform 3-4 such approaches.
• In the same position, gently tilt your head towards your right shoulder. Perform movements without haste. You need to feel how the muscles are stretched. Strive to touch your cheek to your right shoulder. Repeat the exercise, leaning towards the left shoulder. Do about 5-6 sets.
• In a standing position, lower your hands to your shoulders. Next, bending your elbows, rotate them alternately forward and backward, changing direction every 1-2 minutes.
• Without changing position, spread your legs shoulder-width apart, take a deep breath and lean forward. At the same time, put your hands back. Exhale as you return to the starting position. Repeat the exercise 5-10 times.
• Get into a heels together, toes apart position and do squats. In this case, the hands should be on the belt. No need to strive to do deep squats, a half squat is enough. The main thing is not to feel discomfort. The knees in this exercise are bred to the sides. Do about 10-12 squats.

If your physical form allows, you can try to complicate squats (if there are no contraindications). A deep squat is done, and straightened arms rise up above the head. You can limit yourself to 4 such approaches.

The following set of exercises for the elderly is best performed on a gymnastic rug.

• Sitting on the floor, spread your legs apart. With an inhalation, stretch alternately to the left leg, center and right leg.
• Try to stretch your legs in front of you and reach for them without bending your knees.
• Let's change the position a little: we move the straight leg to the side, and pull the bent knee under us. Next, we perform the slopes, as in the previous exercise. After several approaches, change legs.
• Next, pulling both knees towards you, tilt them to the right, and then to the left. It is important that the head is turned in the opposite direction.
• Without changing the starting position, we rest our hands behind us. Raising one leg, we strive to outline an imaginary circle. We do the same with the second leg.
• In a lying position, alternately raise straightened legs.
• Remaining in this position, pull your legs towards you and perform exercise number 4.
• Alternately rotate your upper body in different directions.
• In a lying position, raise one of your hands in front of you and put it behind your head. Returning to the starting position, change hands.
• Remaining in a supine position, tighten your abdominal muscles as much as possible, trying to press your sacrum onto the floor.
• Raise both legs up and bend them at the knees. Simulate the movements of cycling by changing the direction of rotation.
• Lying on the floor, on one of the sides, lift the straightened leg up. Change position and do the exercise with the other leg.

Such gymnastics (exercises) for the elderly (in the video below) can be an excellent prevention against many diseases.

But what about older people who already have certain health problems? Is it possible to perform some exercises when there are contraindications? For such cases, classes are provided in groups of exercise therapy (LFK), which are held in a sitting position (on a chair). Such gymnastics for the elderly is able to restore the body after an illness and keep the physical form at the achieved level. Some complexes are prescribed individually, for example: gymnastics for constipation in the elderly.

In what cases and to whom exercise therapy is prescribed for the elderly:

• during the recovery period after an illness, when a person is prescribed sex bed rest;
• as a restorative gymnastics after strokes and heart attacks, during pulmonary diseases, disorders of the cardiovascular system, when the disease does not allow you to perform exercises in a standing position or in motion (walking, swimming, exercise bike, etc.);
• during the treatment of diseases such as arthritis, arthrosis and gout;
• for older people with severe diabetes, which gives complications to the legs and heart;
• for those who move in a wheelchair (permanently or temporarily).

In addition, classes in a sitting position on a chair are recommended for people of very advanced age, for whom movement in itself is difficult. That is, for those who are prescribed bed rest, but a sitting position is not contraindicated. In some cases, gymnastics for osteoporosis of the spine for the elderly may be useful.

Consider a variant of the complex exercise therapy exercises performed in a sitting position:

1. The hands are on the knees. At the same time, the fists are compressed with little effort. We perform about 15-20 times.
2. We raise one hand up (through the side), trying to reach the opposite ear. We return to the starting position. We do the same with the other hand. Repeat the exercise 10 times.
3. We perform inclinations alternately in each direction, sliding our hands along the back legs of the chair. Exercises are done as carefully and smoothly as possible, without sudden movements. Perform 10 tilts in each direction.
4. Back rotation of the body. To do this, the back of the chair is clasped on one side with hands that kneel. Remaining in this position, we turn, as far as possible, the torso on the other side of the chair. We do the exercise for 10 repetitions.
5. Tilt your head alternately to one or the other shoulder. Try to move smoothly, gently stretching the muscles of the neck. Do at least 10 repetitions.
6. As you inhale, spread your arms to the sides, and as you exhale, hug yourself tightly. Repeat the exercise 15 times.
7. Lower the brushes to your shoulders and perform circular movements back and forth (at least 10 times).
8. Clasp your hands in the castle and stretch forward from you, straightening your arms at the elbows. Then return the brushes to you and relax. Repeat the exercise 15-20 times.
9. Leave the brushes closed. Try to press alternately on each brush, straightening your fingers. We also repeat about 15-20 times.
10. Without opening the brushes, rotate them, changing sides, applying a little effort. Repeat 15-20 times.

Another great way to prevent diseases is Chinese tai chi exercises for the elderly.

The popularity of these ancient sets of exercises is not accidental. Tai chi helps to slow down the aging of the body and prevent age-related diseases. In addition, regular gymnastics can improve all body systems:

• the normal functioning of the central nervous system is restored;
• joints become more flexible and mobile;
• immunity increases;
• work improves digestive system;
• coordination is restored.

If you perform exercises on an ongoing basis, then the muscles become stronger, and colds appear less and less. Interestingly, Chinese tai chi gymnastics for the elderly does not imply any serious stress on the body. The workout can also be done while sitting on the bed. The main thing is to wear clothes in which you will feel free. An elderly person chooses the amplitude and number of repetitions of exercises independently.

1. Sitting on a mat (or bed), cross your legs and place your hands on your knees. Perform about 15-20 breaths. At the same time, you need to exhale longer (in time) than to inhale. With each inhalation, the stomach should protrude, and with exhalation it should retract.
2. Bloating cheeks. Do about 40 times at an average pace.
3. Rub your left shoulder with your right hand. Do the same with the other hand. Perform about 20 repetitions for each shoulder, gradually increasing the pressure.
4. Putting your hands on your hips, rotate your torso in the lumbar region. The amplitude should gradually increase and then gradually decrease. Perform about 20 turns in each direction.
5. Move your hand on your stomach in spiral circles clockwise with a little effort. It is recommended to perform this exercise in the direction from the navel, gradually increasing the diameter of an imaginary circle. As soon as you reach the edge of the abdomen, begin to narrow the movements. Repeat the exercise 30 times with each hand.

No less popular is the Chinese gymnastics for the elderly - qigong. It helps to prolong the viability of all body systems. Regular practice of qigong allows you to master control over emotions and breathing. In fact, this type of health-improving gymnastics is a great way to get rid of stress and improve the quality of life for the elderly.

Qigong gymnastics is interesting because it contains a sufficient number of exercises performed in a sitting position, including on the bed. The rest of the movements are performed while standing.

1. In a sitting position, perform 50 slow cycles of inhalation-exhalation through the nose. As you exhale, mentally direct the flow of Chi energy in front of you.
2. Massage the knees with circular movements of the palms (100 times). It is important to feel the flow of energy. Massage in the same way. chest and abdomen, making 20 movements with each hand.
3. Stand in a position where your feet are shoulder-width apart and your hands are at your waist. Lean alternately in each direction 10 times, then perform the same number of forward and backward bends.
4. In the same position, lift the leg bent at the knee and, tensing the thigh muscles, stretch it in front of you. Returning to the starting position, do the same action with the other leg. As a result, you need to perform 10 movements with each leg.

Joint diseases such as arthritis and arthrosis often accompany the elderly. Therefore, articular gymnastics for passive elderly people is performed at a leisurely pace.

Rheumatologists advise developing joints with the following exercises:

• Walking in place. Wherein knee joints raised at an angle of 90°.
• Spreading your legs 50 cm wide, try to reach your toes with your hands, performing tilts.
• Take a few small steps along an imaginary straight line. This exercise has a positive effect on the hip and knee joints.
• Take a few steps on your heels and toes, increasing the speed of movement. These exercises will help tighten the calf muscles and hips, which will reduce the load on the joints.

Another complex of gymnastics for the elderly is designed specifically for the restoration of the hip joint. It is recommended for arthrosis and coxarthrosis of the hip joint of moderate severity and other disorders of the musculoskeletal system.

1. Get into a supine position (preferably on a firm surface) with your knees bent at a 90° angle. Slowly pull them to the hips and spread them apart. Hold this pose for 5 seconds without moving. Return to the starting position and repeat the exercise 7-10 times.
2. While in the same position, bend your knees and slowly pull them towards your chest. Repeat the exercise 7-10 times.
3. Lying on your side, bend your knees at a 90° angle. Keeping your feet apart, lift one knee up. Change sides and repeat the exercise.
4. Now roll over onto your stomach, bend your right leg at an angle of 30–40 ° and lift it, fixing it for 30 seconds. Repeat the same with the left leg. Do about 7-10 repetitions.
5. In a standing position, spread your legs about 50 cm wide and squat, bending your knees at a right angle. Keep your back straight. Do the exercise 10 times.

Variant of articular gymnastics for the upper body:

• turn your head alternately to the right and left;
• tilt your head from the left shoulder to the right;
• describe a circle with your head, not throwing it back much;
• rotate your shoulder joints forward and backward;
• do the same with the elbow joints;
• in a standing position, raise your hands up and do the slopes;
• do a few half-squats, spreading your knees to the sides;
• Do a full squat cycle.

For each exercise, you need to spend 3-8 minutes, gradually increasing the time.

Do not forget that it will be difficult for people of a very advanced age to perform exercises on their own. In such cases, the presence of a loved one is desirable, who can both improve the mood and help with training.

For such people, a special gymnastics complex of 6 exercises has been developed. Do each 10 times, but consider some nuances:

• a strict sequence of exercises must be observed;
• after each exercise, perform 2-3 cycles of breathing with the diaphragm (during inhalation, the stomach protrudes, and retracts during exhalation);
• exercises that are designed for bilateral performance (right and left) are performed in a row (10 times in each direction).

The gymnastics complex itself consists of the following exercises:

1. Without lifting your heels from the floor, raise your socks towards you.
2. Without lifting your socks from the floor, raise your heels up.
3. We bend one knee. You can additionally hang a weighting agent on the ankles.
4. We pull the knee to the chest.
5. Having tied the hips with an elastic bandage, we take our legs to the sides.
6. Take an elastic band with a narrow grip and stretch it in front of you at chest level.

Physical exercise needed by those elderly people who are bedridden. Without a load, the body will quickly begin to lose ground. This will inevitably lead to the fact that in addition to the main disease, a whole bunch of complications will appear. Therefore, despite the severity of the disease, together with the attending physician, it is necessary to develop an individual set of exercises and monitor its implementation.

Gymnastics for the elderly should be performed at a leisurely pace, without sudden movements. For exercises in the supine position, it is recommended to put a pillow on it, preventing blood flow to the brain. You should also watch your breathing. It should be calm and even. As a rule, the exhalation is performed longer, without any tension.

It is important to follow your own pace when building up loads. When an exercise seems difficult to complete, it can be temporarily skipped. The same applies to the number of repetitions. Focus on the general condition and well-being of an elderly person. It is enough to start with 3-4 repetitions, gradually increasing their number. If the exercises are performed on both sides, then follow an equal number of repetitions.

Lying on your back, bend and unbend your neck, alternately pressing it to your chest and pulling it back.

Remaining in the same position, tilt your head alternately to the right and left shoulder.

Without changing position, turn your head left and right.

• Gymnastics for hands:

Bend and unbend each phalanx of your fingers. Move the thumb in and out of the palm of your hand. Bend and straighten the hand completely, trying to spread the fingers as much as possible in the position when they are unbent.

Rotate the brushes in a circle in a clockwise direction. Then the same movements, but already counterclockwise.

Bend and straighten your arms at the elbows. In a supine position (you can also sit), spread your straightened arms to the sides.

• Gymnastics for the legs:

Alternately squeeze and unclench your toes.

Rotate your feet in a circle, in a clockwise direction.

The same, in the opposite direction.

Stretch your feet, rising on your toes.

Pull your feet forward.

Bend and straighten your knees.

Bend and straighten your legs at the hip joint.

• Gymnastics for the body:

Sit on the bed from a supine position. Get someone's help for this.

Take a lying position from a sitting position. For this, you can also use the services of an assistant.

In order for gymnastics for the elderly to be effective, control the degree of stress on the body. On the one hand, they should not be excessive so that a person can cope with them, and on the other hand, the exercises are performed for the sake of a certain benefit.

What you should pay attention to:

1. Before starting training, consult with your doctor. It will help you choose the required level of load and the speed of exercise.
2. Deciding to start doing gymnastics, act immediately. The less you doubt, the faster the result will come.
3. Before training, walk around the room, raising your legs high. Such a warm-up will be an excellent preparation for the main set of exercises.
4. Do not immediately perform the maximum number of repetitions. It’s better to start small, like three.
5. Do not exercise on a full stomach.

By adhering to certain rules, you can achieve maximum results:

• gymnastics for the elderly is useful not only because it prevents the development of many diseases, it also allows you to get a portion of energy for the whole day;
• do exercises on an empty stomach, or 2 hours after eating;
• try, if possible, to replace evening classes with a walk;
• do not allow training to the limit: when you feel seriously tired, take a break;
• the best option- exercise outdoors or at least with open windows;
• it is good to finish the exercises by taking a shower or bath;
• Strive to exercise regularly.

With age, the human body changes, and there is no escape from this. Every year, the functionality of our internal organs decreases, which also affects the standard of living. The above sets of exercises for the elderly can significantly slow down this process. This happens due to the improvement of blood flow through the vessels, which saturates the organs with oxygen and other beneficial substances. The regularity and portion of physical activity can strengthen the ligaments, joints and various muscle groups in the elderly. Improves mood and overall well-being.

Homes for the elderly in the Moscow region

The network of boarding houses for the elderly offers nursing homes, which are among the best in terms of comfort, coziness and are located in the most beautiful places in the Moscow region.

We are ready to offer:

• 24 hour care elderly people professional nurses (all personnel are citizens of the Russian Federation).
• 5 meals a day full and diet.
• 1-2-3-seater placement (for recumbent specialized comfortable beds).
• Daily leisure (games, books, crossword puzzles, walks).
• individual work psychologists: art therapy, music classes, modeling.
• Weekly examination by specialized doctors.
• Comfortable and safe conditions(comfortable country houses, beautiful nature, clean air).

At any time of the day or night, the elderly will always come to the rescue, no matter what problem they are worried about. In this house, all relatives and friends. An atmosphere of love and friendship reigns here.

As you know, regular exercise is a factor that reduces the risk of developing cardiovascular diseases. According to existing regulations, doctors recommend regular exercise. If you haven't been exercising for a long time, it is useful to familiarize yourself with the general rules. Then classes will bring only benefit and pleasure.

Very useful daily physical activity of moderate intensity lasting at least 30 minutes. You need to force yourself to do the exercises at all costs without any concessions, sometimes overcoming the reluctance to move. This reluctance is associated with a decrease in the mobility of nervous processes in old age, a deterioration in the processes of oxidation and metabolism.

The best time to practice daily hygienic gymnastics is in the morning, immediately after sleep. You should not do gymnastics soon after eating. Between meals and gymnastics, at least 1.5–2 hours should pass. It is also useful to do several exercises in the evening, 1–1.5 hours before going to bed.

Morning gymnastics, in addition to general strengthening of the body, development of mobility and strength, creates a feeling of cheerfulness for the whole day, helps to get involved in work activities faster. Morning exercises should be more intense, with the inclusion of a large number of exercises and repetitions of each exercise.

Evening gymnastics creates the best conditions for relaxation, strengthens sleep, especially for people of mental labor. Evening gymnastics is less intense, performed at a more relaxed pace, with fewer repetitions of each exercise. It can be replaced by a walk in the fresh air.

General rules for performing physical exercises in old age

1. You can not reach exhaustion.

2. The program should be pleasant for you. Don't do what makes you uncomfortable.

3. You should not practice earlier than 2 hours after breakfast and 4 hours after dinner.

4. Do not perform intense exercises before bedtime - it is better to do them no later than 2 hours before bedtime.

5. Empty your bowels and bladder before starting classes.

6. It is most useful to exercise in the fresh air.

7. After intense exercise, it is good to take a shower.

8. Eat and drink should be no earlier than 30-40 minutes after class.

9. Do not give up physical training, let it become one of the main priorities in your daily routine.

Walking is highly effective and beneficial, although it is time consuming. It is available to everyone, including the elderly. The walk is a pleasure, it does not require a special suit, it does not cost additional money, it has a healing effect on the whole body.

Walking is a natural and pleasant activity and does not require the creation of any special conditions: a person can walk anywhere, at any time, alone or in a company. For walking to be healthy, it must be aligned with the principles below.

Walking time (in minutes) per week:

1) 1-3rd week - 15-20;

2) 4-6th week - 20-30;

Distance doesn't really matter, what matters is the length of the walk.

Walk at a pace that suits you. During the first weeks, you should not rush forward.

Walk at a constant and comfortable pace. 100 steps per minute is usually considered a comfortable pace, 120 steps per minute is a fast pace, 140 is a very fast pace. Try to choose a route that way to avoid intersections and busy streets.

Silence contributes good mood. At first, a route without ups and downs is preferable. While walking, you should experience a little effort. If you feel a significant heaviness, a fast and strong pulse, sweat a lot and are tired, it means that you were walking too fast.

Signs of proper walking- this is light sweat, accelerated breathing (but not shortness of breath), slight fatigue, pulse slightly faster than usual, cheerful state of health.

Limit yourself to a light drink (such as a glass of water) before walking, even if you are hungry. Walking reduces the feeling of hunger. Do not start walking earlier than 2 hours after eating.

In no case should you continue walking after a stop caused by dizziness, headache, shortness of breath, pain in the lumbar region, etc. Take a long break and then slowly return home. Go slower next time. Remember that walking should be non-stop.

Daily exercise is essential for the elderly. It should firmly enter into everyday life, become an integral part of the whole way of life.

It is very important to choose the right exercises for daily gymnastics. These exercises should be simple and accessible to the forces of the practitioner and at the same time sufficiently influence the strengthening of the activity of various organs. For the elderly, it is also very important that the exercises contribute to the development of correct posture, maintaining the flexibility and mobility of the spine, which weaken with age.

When exercising, do not forget about proper breathing. In old age, due to a decrease in oxidative processes, the setting of breathing becomes especially importance. The breath should be full, calm, mainly through the nose. Exhalation is slightly stronger and longer than inhalation. Avoid rapid short breathing, straining and holding your breath.

A set of exercises for the elderly

Do exercises daily. Do the exercises carefully, repeating each movement 5-10 times, do not hold your breath. Repeat the set of exercises 2-3 times a day.

To exercise in a prone position, you need to lie on your back in a comfortable position and put a pillow under your head. Do your exercises carefully. Try to maintain a natural breathing rhythm during exercise. Take breaks if necessary. Remember that daily gymnastics will achieve the best result.

1. Raise your straight leg up, then slowly lower it down. Do the same exercise with the other leg.

2. Rotate your knees bent to the left and right. Do the exercise slowly.

3. Rotate and lift your upper body alternately to the left and right.

4. Take one arm back and behind your head, then slowly return to the starting position. Do the same exercise with the other hand.

6. Raise the pelvis up, then slowly lower it.

7. Rotate your feet like a bicycle, at the right speed. Bend and unbend at the same time the legs at the ankles. Don't forget to pause.

8. Focus on the condition of the muscles of the hips and back. Raise your upper body by bending at the waist.

9. Lying on your side, lift your straight leg up. Do the same exercise with the other leg.

10. In a sitting position, transfer body weight from one buttock to another. Use a support if necessary.

11. Breathe evenly. While inhaling, try to straighten up.

For implementation sitting exercises , sit on a chair in a comfortable position, keep your back straight. Rest your feet on the floor. Do your exercises carefully. Don't hold your breath. Repeat each exercise several times. Do gymnastics daily.

1. Cheerfully "march" with your feet, moving your hands to the beat.

2. Swing in a chair in a waltz rhythm to the right and left, transferring weight from one buttock to another.

3. Raise your shoulders up and then down.

4. Raise your feet in turn on your toes and heels.

5. Touch the elbow of the right hand to the left knee, then the elbow of the left hand to the right knee.

6. Fold your hands on your stomach without pressing on it. Inflate the stomach, then pull it in, working the muscles. Repeat the exercise several times.

7. Lean on the back of a chair, take one leg back. Raise your leg without bending it at the knee.

8. Make a circular motion with each hand in turn from the forehead to the back of the head.

9. Stretch one leg forward, bending at the ankle, hold for a short while. Do the same exercise with the other leg.

10. Take a deep breath and straighten your back. Lean forward as you exhale. Repeat the exercise 2 times. Then straighten up.

11. In the morning and evening in bed: lying on your back, bend your knees and alternately raise and lower them.

You abuse sports, if after a workout you want to take a nap, you feel tired until the end of the day, your muscles hurt.

From this article you will learn:

Why morning exercises are so useful for older people

To whom is it contraindicated

How to start a set of exercises for the elderly

Will exercise help older people fight constipation

What will be useful charging for older people to lose weight

Have you noticed that there are more elderly people on the streets who take daily walks, do Nordic walking even run? Everyone chooses an occupation for himself. Someone sits on benches and competes in complaints about their sores, while someone leads an active lifestyle. Of course, not a single person wants to live out his life as a ruin, so exercise for the elderly is of great interest today. Our article will help you master the basic exercises.

Why is morning exercise so useful for older people?

Since there has been mankind, there have been physical exercises. Impossible to imagine primitive man who does not know how to run fast, climb trees, throw stones. Otherwise, he would have died out without escaping from a predator, without catching prey, without protecting himself and his fellow tribesmen.

The frescoes of ancient Egypt abound with images gymnastic exercises. The words of Mikhail Lomonosov “try in every possible way to be in the movement of the body” are relevant in our time. Many, especially older people, remembered the wonderful industrial gymnastics of the 60s of the last century.

Physical exercises are very natural in youth, but by the age of 40-50 they completely disappear from our lives. Elderly people feel the lack of vivacity, tone, their movements become slow, awkward. Old age has nothing to do with it. Lack of movement weakens our muscles, ligaments, joints. Without charging, our nervous system weakens, it becomes difficult for it to control our movements. Elderly people have a stoop, shuffling gait.

Even the simplest morning exercise for the elderly has an invaluable effect on the body, and not a single tablet can replace it. Old age should not become a hindrance to simple gymnastics. You need to move, strengthen your health, live actively and for a long time.
Daily exercise for the elderly, if performed according to special rules, strengthens the nervous system, blood vessels, and trains the heart. Gymnastics will keep posture, gait, reduce excess weight, improve metabolism and, of course, create a cheerful, workable mood.

With the help of the simplest exercise for the elderly from all ailments, you can improve breathing, help the movement of blood and lymph, and, which is especially important in old age, strengthen the immune system. Exercising every day helps to fight the weakening of inactive muscles in order to avoid their atrophy. It's no secret that a sedentary lifestyle is a direct path to disease. Elderly people, already burdened with a mass of ailments, are doomed to physical inactivity. What a charge! We know elderly people who are forced by fate and illness not to leave their apartments or hospitals for years. Bedridden due to many consequences and complications, they suffer without active physical exertion. It turns out a vicious circle: the immobility of the elderly provokes deterioration, and the disease stops movement. Even a bedridden elderly patient, of course, under the supervision of the attending physician and the help of caring relatives, is prescribed physical exercise. Immobility can lead to the development of thrombosis and sepsis. Charging for such elderly people is often just their salvation. We sometimes do not notice that every day we move a lot, walk up stairs, sit down, raise our hands, bend over. Charging in the understanding of many is peppy dance moves to cheerful music. Why not, if your body requires just such physical activity. But in our article we are talking about exercises for the elderly, calm, feasible, thoroughly working out muscles and joints. And most importantly, bringing undoubted benefits.
So, if you still doubt the need for daily morning exercises, then we remind you that it:

Tones the nervous system.

Improves metabolism, especially the body of the elderly after 60 years.

Trains the heart, blood vessels and respiratory system.

Improves the quality of motor skills, prevents osteoporosis.

Prevents constipation and venous thrombosis.

Increases immunity.

The body, filled with energy from feasible physical exercises, the joy of vigorous exercise will drive away depression, anxiety, and maintain clarity of mind.

Who is contraindicated in charging in old age

But the most important thing, in our opinion, is to know to whom exercise after 60 years will be harmful. Is it contraindicated for all older people? We can rejoice, there are none! However, if you have heat or serious condition with pain, inflammation in the acute period or internal bleeding, then doing gymnastics will not occur to anyone. Leo Tolstoy at the age of 82 made daily horse rides of 20 miles, performed drill exercises, exercises. Have we become weaker? Indeed, new diseases have appeared since then, but medicine does not lag behind. So she warns: consult with your doctor who accompanies you in the treatment of a chronic disease. An elderly person should refrain from morning exercises if he has just recovered from an infectious or viral disease. Let the body recover, but do not delay this process. If you have problems with blood pressure, then perform the charging movements smoothly, without sudden jumps and tilts. Trust me, striding will do you more good than running out of breath. There are no conditions for charging? We do not think that stepping on the spot or dancing to your favorite pleasant music will make it very difficult for you.

Physical exercise for the elderly and its principles

Charging for an elderly person will only be a joy when two principles operate. Firstly, those exercises are selected that will only benefit, and this was confirmed by the attending physician. Secondly, you can not force an elderly person to do physical exercises. Desire should come from himself, and movement should bring joy.

So, we start by telling and showing the elderly person all the exercises, not forgetting to simply and clearly explain what their benefits are. The number of repetitions of charging exercises and their load should be made uniform, the same, but take into account that its increase should take into account the strength of an elderly patient.

If possible, in exercises it is necessary to take into account all parts of the body that are not affected by diseases. If the exercise is uncomfortable for an elderly person and brings pain, then it should be replaced with a more gentle one. When performing a complex of physical exercises for the elderly after 60 years, it would be reasonable to have an instructor or a caring relative nearby. Carefully observe the condition of the elderly person, his reaction, positive attitude to classes. Let's remember:

If you notice that, while doing exercises, he is tired, he does exercises through force, or his mood suddenly deteriorated, then the exercises should be stopped.

Exercises that the patient performs himself, we will call active, charging will be called passive, if you help an elderly person to perform it, raise his hands, turn over, do shaking, rubbing.

Do not overdo it with time, 10-20 minutes is enough!

During physical exercise of an elderly person, watch his breathing: inhale arbitrarily, calmly, exhale deeper, without straining. The movements are smooth, at a calm pace. It is better to put a pillow under the head of a lying elderly person so as not to provoke a rush of blood to the head.

If an elderly person likes morning exercises, then you can increase the number of easy exercises and reduce the number of difficult ones. Do reps wisely, start with two reps, gradually work your way up to eight reps. Exercises for "left-right" should be the same.

It is no coincidence that exercises are called morning exercises, since the most effective exercises are in the morning, before breakfast, in a pleasant cool room. It is better to start charging with a calm walk, and if the size of the room does not allow, then on the spot. In between exercises, it is good to walk around the room.

How to start a set of morning exercises for the elderly

In our case, the truth “do no harm” is more relevant than ever, and in order not to harm our health, we always keep the work of the cardiovascular system under control, especially for the elderly. Let's learn how to determine the reserve of the heart.

What it is? This is your maximum heart rate (HR) minus your resting heart rate. The resting heart rate is easily calculated, but do not forget that the rest should last at least 15 minutes. Let's say you get 55 beats per minute. Record: heart rate at rest - 55.

Find the maximum heart rate (HR max.). To do this, subtract your age from the number 180. Suppose you are 65 years old, it turns out that 180 - 65 \u003d 115 beats per minute. Again, write down this number: the maximum heart rate is 115 beats per minute. This means that your heart rate during charging should not exceed 115 beats. Remember, an elderly person whose pulse has exceeded the maximum frequency needs to reduce the intensity of the load!

So, all the data is ready, we calculate the reserve of the heart. From 115 (this is the max heart rate), subtract 55 (this is the heart rate at rest), we get the number 60. This will be a 100% reserve. Why know him? And then, if up to 60 years a person can afford an increase in heart rate by 100%, then in old age (it is generally accepted that this is 60-70 years old) we use only 90%.

If you or your relatives are from 70 to 80 years old, then we use only 50%. For centenarians, and this is the age of more than 80 years, you can use no more than 40% of the heart resource.

You can't increase your heart rate right away. It is necessary to start with a load of no more than 20% of your calculated heart reserve. Like this? Let's use the previous example. The difference between the maximum frequency and the frequency at rest for a 65-year-old elderly man was 60 beats (100%). For the age of 65, it is recommended to use only 90%, which means that the pulse can increase by only 54 beats per minute. So, we consider further: 20% of 60 will be 12. In the first lessons, the pulse can increase by only 12 beats per minute. Do not be too lazy to calculate your values ​​​​on a notepad sheet in order to refer to it during charging and control your condition.

Charging for the elderly: 27 exercises

Hang the motto in the most prominent place in the apartment: “Pep of spirit, laziness - retire, start the day with exercises!” There are many options for morning exercises. There are options for older people to solve problems with joint mobility, constipation, gerontological exercises to recuperate after illness. Elderly people love video exercises, where the instructor not only shows the exercise, but also comments on it. We suggest that you first understand and try to perform a set of exercises according to the description:

"Letter T"

Sit on a stable chair, this is important for an elderly person, put your feet comfortably, put your hands on your knees. At the expense of "one, two" - hands to the shoulders and to the sides, inhale. On the count of "three, four" - the opposite action: hands to the shoulders, to the knees. Keep your back straight. Repeat four times.

"Dance"

Grasp the seat of the chair with your hands, this will give stability. One, straighten the right leg, two, put it in place, three, straighten the left, four, put it in place. Repeat four times again.

"Shoulder circles"

Stand up steadily. Put your hands on your shoulders. We perform a large circle with elbows for four counts. Back - also in four counts.

"Leg to leg"

Grasp the chair seat with your hands. One, throw the right leg over the left, tighten all the muscles, inhale, two, return the leg to its original position, relax the muscles, exhale. If it is difficult for an elderly patient, then the legs at the knees can not be bent. Three, four, the same, but on the left foot. Again four times.

"Balloon"

Lie on your back, bend your legs comfortably at the knees, put your hands on your stomach. We perform diaphragmatic breathing: once - inhale through the nose, inflate the stomach; two - exhale slowly, lips - with a tube, pull the stomach into yourself. Monitor your well-being, as an elderly person may experience dizziness.

"Passing the Ball"

Put your legs together, spread your arms to the sides, hold the ball (or another object convenient for shifting) in your right hand. Inhale. Once, pass the ball to the left hand under the bent knee, exhale. Two, lie down on the starting position, inhale. Three, - pass the ball from the left hand to the right under the left knee, exhale. Four, get back in place, inhale. Repeat three times.

"Rolls"

We lie on the floor. Feet together, arms to the sides, in the right hand a ball (or any convenient object), inhale. Once, we transfer the straight right hand to the left with a roll of the body, we shift the ball to the left, exhale. Two, back without the ball, inhale. Three, - roll with a straight left hand with the ball, which we leave in the right hand, exhale. Four, come back, inhale. This charging exercise should be performed carefully by the elderly, as it knocks out breathing.

"Ball over head"

Performed lying down. Put your hands along the body, take the ball in the right. One, - the hands sliding along the floor through the sides rise behind the head, the ball is passed from the right to the left, if possible, we fix it only with a glance, inhale. Two, hands return along the floor to the body, the ball is already in the left hand, exhale, we pass the object in the above way. Repeat six times.

"Rotation"

Rotate the fists and feet inward for four circles, then back four circles. We hold our legs wider, and bend our arms at the elbows.

"Backstroke"

The legs are straight, the arms lie calmly along the body. Once, raise your right hand, put it behind your head, raise your left leg, sliding along the floor with your foot, at the knee, inhale. Two, back to the beginning, exhale. Three, - left hand behind the head, bend the right leg, inhale. Four, lie down at attention, exhale.

"Stone and cotton"

We lie quietly on the floor, legs together, arms along the body. Once, strain the whole body (brushes into fists, buttocks, feet pull on ourselves), inhale. Two, relax all the muscles of the body, exhale. And so six times. This charging exercise is unique for the elderly, and, despite its simplicity, has a powerful effect on the muscles.

"Star"

We lie quietly on the floor, legs together, arms along the body. One, - on the floor, take your right arm and left leg to the side, inhale. Two, bring back, exhale. Three, on the floor we take the left arm and right leg to the side, inhale. Four, come back, exhale. If the exercise is difficult for older people, then you can take the right leg and arm, respectively

The next set of exercises for our exercises for the elderly is lying on your stomach.

"Beach"

Bend your arms in front of you with a “shelf”, raising your head, look up. Once, turn your head to the right, lower it on your hands with your left side, relax, exhale. Two, come back, look up, inhale. Three, turn your head to the left, put it on your hands, relax, exhale. Four, come back, look up, inhale. Can be repeated four times.

"Boat"

Lying on your stomach, stretch your arms forward, legs together. Once, put your right hand on your buttocks. Two, left. Three, - raise your head, chest as high as possible, look forward. Four, we return our hands to their original position, stretching them forward, we relax. If possible, repeat three times. Attention: this charging exercise is difficult for an elderly person due to the load on the spine!

"Let's rest"

Bend your arms in front of you so that your head rests on your hands. Easily and naturally, alternately bend and unbend the legs at the knees.

"Airplane"

We stand, leaning on our knees and palms. One, right hand forward, left foot back, inhale. Two, maintaining balance, return to all fours, exhale. Three, - the left hand forward, and stretch the right leg back, inhale. Four, return to the starting position, exhale.

"Dragonfly"

The exercise is performed while standing on all fours. Once, take your right hand to right side, turning your head, follow her with your eyes, inhale. Two, return your hand to the floor, exhale. Three, take your left hand to the left side, turning your head, follow it with your eyes, inhale. Four, put your hand on the floor, exhale. Attention: due to the difficulty of this charging exercise in maintaining balance, a safety net for an elderly person is necessary!

"Long Arm"

Lying on the stomach, we stretch forward, alternately changing either the right or the left hand. Once, - right as far as possible, the body helps, exhale. Two, the hand returns to its original position, the body relaxes, inhale. Three, the left hand stretches forward, exhale. Four, - hand in place, relaxation, breath. Repeat the exercise three times.

"Cat"

Get on all fours. Rest your palms and knees firmly on the floor. Once, bend your back as much as possible up, inhale. Two, bend your back down, exhale. Avoid sudden movements. Repeat four times.

"Affectionate doggy"

Get back on all fours. Rest your palms and knees firmly on the floor. Once, move your back as far as possible to the right, inhale. Two, curve the spine to the left, exhale. Avoid sudden movements, especially for older people who are over 70. Repeat four times.

"Rolls"

Sit on a chair, hold onto the seat with your hands to gain stability. The legs are bent at the knees at a right angle. Roll your feet from heel to toe and back. Repeat six times.

"Wings"

Sit on a chair, calmly place your hands on your knees. Once, raise your hands up through the sides, inhale. Two, we lower our hands back to our knees, leaning forward slightly, exhale. You can repeat five times.

Charging for the elderly with a stick

Exercise 1. "Lever"

Put a stick (gymnastic) on the floor, fix its end with your feet. Put your hands on top of the stick, spread your knees. Take a breath. Keeping your balance, slowly straighten your arms. Leaning on a stick, tilt the body forward so that the head is between the elbows. Slowly return to the starting position. Try, slowly, repeat six times. With a hardy vestibular apparatus, you can additionally rotate the upper end of the stick clockwise when tilting and counterclockwise when lifting.

Exercise 2. "Mill"

Sit on a chair. Take a stick, holding it horizontally between your palms. Once, turn the stick vertically, placing its lower end on your right thigh so that your right hand is at the top, inhale. Two, return the stick to a horizontal position, exhale. Three, the left hand goes up, and the lower end of the stick falls again on the left thigh, inhale. Four, - stick in a horizontal position, exhale. Repeat the whole combination four times.

Exercise 3

Try to press the stick with two elbows to your back, legs apart for stability. On a straight back, we roll the stick with our elbows up, inhale, trying not to lean down, then exhale.

Classic exercises for the elderly: video

Due to the weakness of vision and memory, some older people prefer to perform charging movements according to a special video. It is important not to chase after showing the exercises, but to quickly perform all the exercises, delving into their essence, in order to do everything correctly. An elderly person needs not only to choose a suitable charging video, but also to provide convenient access to it. Older people usually do not trust the equipment, do not remember how to turn off or turn up the sound. Therefore, for comfortable exercise, you need to teach an elderly person or help turn the desired charging video on and off.

What exercises does exercise for joints in the elderly consist of?

Joint problems can occur in both young and old. In any case, restriction of movement, pain, immobility of the joint makes life very difficult. Every morning you have to, as they say, resurrect. At first, feeling immobilized, it is awkward to get out of bed, move on bending legs, you can immediately forget about bending and squatting. Are you familiar with this condition? Then exercise, so necessary for older people with problem joints, is in front of you. We want to emphasize that this is exactly the morning exercises and exercises with which you need to start your day.

We woke up, stretched and right in bed, removing a very high pillow, we proceed to exercise for the joints, starting from top to bottom.

Neck exercises:

Tilts of the head with bending the neck back and forth: looked at your chest, slowly threw back your head, looked at the wall behind the head of the bed.

Continuing to lie down, turn your head to the right, look at your shoulder, then to the left, look at your left shoulder.

Without raising your shoulders, tilt your head to the right, try to reach your shoulder with your ear. Tilt your head to the left, trying to reach your left shoulder with your ear.

Be careful, especially for older people, do everything smoothly, sudden head movements can lead to dizziness.

Hand exercises:

We work out each joint of the phalanx of the fingers with light massaging movements. We unbend and bend each finger, not forgetting the thumb. We work in the "fist - palm" mode, straightening the fingers as much as possible, which can be difficult for older people.

The movement of the brushes in a circle, in one direction and the other. Elderly people often complain of pain in this particular exercise, so take your time or reduce the number of rotations.

For the next movement, you can sit down with your legs out of bed. We straighten our arms, trying to fully straighten elbow joint. Didn't work the first time, try again.

If you are still lying, then the following body exercises just right. Sit up in bed, helping yourself with your hands. Lie down again. For older people, this charging exercise is best done with an assistant.

Sitting in bed, do not rush to get up, your leg joints, especially in older people, are not yet ready.

Leg exercises:

Lower your feet to the floor, play with your toes, squeezing and unclenching them.

It's time to stretch a very naughty ankle joint, gently making circles with the foot to the right and left.

Now it’s like in gymnastics: we pull socks.

Reverse movement of the feet, pull them towards you.

We work on the knee joints, which are most often disturbed in bad weather, especially for the elderly. We bend the leg at the knee, slowly unbend.

Now we can stand up, move our knees to the right and left, squatting a little.

Complete such a thorough lifting exercises for the hip joints: walking in place. Our morning exercises for the elderly with joint problems are over.

Does exercise help with constipation in the elderly

Constipation in the elderly is, unfortunately, common. However, it is important to know how to deal with them. Medications can easily harm the body. Charging is exactly what will help you feel light again, get rid of the problem faster and make the body work without “falling asleep”. If you want to avoid constipation, try to do this therapeutic exercise for the elderly every day. It will be difficult - reduce the time slightly, but do not give up the exercises completely. Gradually, everything will return to normal, and charging once every two days will maintain your cheerful state.

Therapeutic exercise for constipation in the elderly advises:

Lying on your stomach, while inhaling, stretch, straining, your right arm and left leg. As you exhale, lower your leg, put your hand in front of you. Repeat with the left arm and right leg. You will feel your abdominal muscles tense up. Repeat 10 times.

Lying comfortably on your stomach, relax by slightly turning your hips. Feel how your back muscles relax.

Standing on all fours (reliance on your knees and palms), take your leg back, make a “swallow”, attach when exhaling. Each leg can swing 15 times. Do not forget about balance, which is difficult to maintain in old age.

The following exercise is very effective for constipation, but it must be done carefully, in the amount of 10 times. We are on our knees, palms are on the back of the head. Inhale, - in turn, the right hand takes out the left heel. Exhale - palm on the back of the head. The left hand also tries to reach the right heel.

Lying on the floor, bend your knees and place your hands under your head for comfort. Bend your knees to the right, exhale. We return, inhale.

Charging for the elderly to lose weight

Have you noticed how often women and men meet after 50 plus weight? And after 60, they don’t even try to change anything, dumping everything on the aging of the body and at the same time on a slow metabolism. “Yes, not a girl, stop fluttering!” - we often hear from women who feel older. Thus, older people, instead of supporting the aging body, add difficulties to it with their excess weight. Why is this happening? The pace of life decreases, hormonal changes occur, muscle mass replaced with fat. And then on the list:

Weight adds work to the heart and blood vessels;

The endocrine system fails;

Joints and bones wear out under the weight of kilograms.

The female body reacts differently to menopause, so many take hormonal complexes, which also slows down the metabolic process. Maintaining a normal weight in old age is not only possible, but necessary!

How can exercise help to cope with excess weight? A vigorous jumping up, washing, even a shower will undoubtedly wake up our body in the morning. But you need to shake it up with both muscle and joint work.

The algorithm of action looks like this: physical exercise increases blood flow, which means that the heart works better. Blood carries oxygen through the cells, and it helps to normalize metabolism, which in turn contributes to weight loss.

A running metabolism removes toxins, the skin is rejuvenated, the eyes become more radiant, an elderly person feels better and healthier.

A short exercise to cheerful music with an open window gives a charge of vivacity and efficiency, which is explained by the production of endorphins - hormones of joy.

Physical exercise increases the flow of oxygen into the cells, which means that there is an improvement in the mental activity of a person and his memory.

No person who is already over 50 or 60 years old will refuse such a reward for the work done in practicing simple exercises for the elderly.

Let's get started quickly! I do not want to talk about women and men "older people", let's call them "ladies and gentlemen of elegant age." So, for them, classes are recommended for at least three hours a week. Let it be cardio loads and muscle stretching exercises (stretching). Yoga, Pilates qigong, swimming and cycling are also helpful. If you can, then you can take dumbbells in your hands for charging (no more than 2 kilograms). A great addition would be daily walks in the fresh air at a brisk pace. Many clubs have "Health Groups" for the elderly. This is communication, a common cause, positive motivation. If you are uncomfortable in a team, you need to attend at least a few classes in order to understand the technique of performing exercises with the help of an instructor.

Morning exercises for the elderly who want to become slim start with 10 minutes a day, with a gradual increase to half an hour.

give access fresh air and start your workout with a walk, moving on to an easy run.

You will definitely lose weight, as you will also have to regulate your food intake: charging only after one hour after eating, after charging exercises, you should go to the kitchen no earlier than half an hour later.

Smoothly move from charging to household chores, do not immediately fall into a chair.

It's time for our morning routine! We increase the tone, we get a boost of energy for the whole day.

"Higher". We rise on socks, hands through the sides up, touch the back of the palms. Repeat this five times.

"Outbursts". Feet shoulder width apart, arms to the sides. Lunge to the side on the left, then on the right leg.

"Turbine". Feet shoulder-width apart, hands on the belt, rotation of the body, slightly bending forward. Repeat all five times.

"Heron". Legs together, arms to the sides, pull the bent leg to the chest. Return to starting position. The same with the left leg. 10 times

"Mill". Charging exercise from childhood: legs together, arms to the sides, body tilted. Turns of the body with straight arms. 10 times.

"Bridge". Stand with your back to the wall, take a step away from it. Raise your hands up, bending back, touch the wall with your palms. Attention: for the elderly, an assistant's safety net is needed! Repeat eight times.

"Transitions". Lying on the floor, raise your right leg, lower it to the left, return to the starting position. Raise left, lower right, return to starting position. For stability, you can keep your hands in the “sideways” position. Repeat six times.

"Mahi". Feet shoulder width apart, arms to the sides. Making a swing with the right leg, get left palm, left foot - get the right palm. Attention: the elderly need caring safety net!. 10 times.

And here is a video with another complex for people aged 50+ (the trainer shows the movements and explains the possible nuances).

In our boarding houses we are ready to offer only the best:

Round-the-clock care for the elderly by professional nurses (all staff are citizens of the Russian Federation).

5 meals a day full and diet.

1-2-3-seater placement (for recumbent specialized comfortable beds).

Daily leisure (games, books, crossword puzzles, walks).

Individual work of psychologists: art therapy, music lessons, modeling.

Weekly examination by specialized doctors.

Comfortable and safe conditions (comfortable country houses, beautiful nature, clean air).






Gymnastics for the elderly, exercises for Tai Chi and Qigong

A lot has been said about the benefits of sports for people of age. Gymnastics for the elderly will overcome many health problems.

Tasks and goals of gymnastics

Without motor activity, a full life is not possible. Strong physical activity can provide normal functioning of the musculoskeletal system and will help to avoid one of the most terrible problems of age - the loss of the ability to move, partial or complete. Cardiovascular disease is another enemy of retired people.

Gymnastics is a means of preserving the functional ability of the body, a kind of “protection” against premature aging, so the importance of physical exercise for the elderly can hardly be overestimated.

The goals and objectives of gymnastics for the elderly are:

• maintaining the work of the musculoskeletal and vestibular apparatus;
• improving the function of the central nervous system;
• stimulation of metabolic processes;
• maintaining the general tone of the body;
• the formation of a positive attitude towards life in general.

Features of gymnastics in old age

Many elderly people do not dare to go to the gym, on the street and even at home, believing that sport is the lot of young people. This misconception is extremely common and has quite serious grounds.

Often a person can hardly climb stairs and tries to use the elevator and escalator whenever possible, walks down the street, leaning on - so what kind of gymnastics can we talk about?

But here's what's interesting: people who have led an active lifestyle for many years, went hiking, cycling, jogging in the park in the morning, for some reason, even in old age do not change their habits.

Gymnastics is the most accessible form of physical activity

But gymnastics for the elderly has some features that must be considered when compiling a set of exercises.

These features are quite serious:

1. you should not strive to achieve any sports results - this can lead to the most unfortunate consequences, since age-related changes in muscles, ligaments, joints do not allow you to perform exercises in maximum amplitude and with a heavy load;
2. increasing the load is necessary - otherwise the muscles adapt, and the exercises cease to be beneficial. Only the increase in loads should be gradual;
3. the complex should include exercises for all parts of the body - legs, back, chest, arms;
4. should be done under the guidance of a specialist.

Stretching before exercise

It does not matter which complex is chosen for training - stretching is necessary before the exercises. Strictly speaking, stretching exercises can be performed without being tied to training, since it is extremely important for the elderly to restore lost flexibility in the joints and ligaments.

Practice shows that this can significantly improve the quality of life. But, as in many other things, fanaticism is absolutely inappropriate here, otherwise injuries are possible, sometimes quite serious.

Video: Gymnastics and exercises for the elderly

Here are a couple of rules, following which, an elderly person can safely perform exercises:

• Stretching can be started only after warming up well. For this, cycling, light running (without this, stretching the muscles, ligaments, joints of the legs), swinging arms, exercises with a gymnastic stick, and others are inconceivable;
• you need to stretch until a feeling of stretching of the muscles appears - pain is unacceptable.

By regularly performing a stretching complex, you can achieve complete restoration of joint mobility and former flexibility.

But you should keep in mind that you should not strive to sit on the twine, like Jean-Claude Van Damme. Of course, this is possible, but it is associated with the risk of injury and requires a lot of time.

Chinese gymnastics Tai chi

For the elderly, the ancient therapeutic Chinese gymnastics Tai Chi is well suited.



It is based on the harmony of three components - dance grace, health improvement and combat technique.

Tai Chi gymnastics since ancient times allows you to successfully deal with old age and related diseases.

Features of Tai Chi

Chinese gymnastics Tai Chi has an unusually beneficial effect on all body systems of an elderly person. As a result of regular practice:

• strengthens the central nervous system;
• increased flexibility and mobility of the joints;
• immunity is strengthened;
• the work of the digestive tract is normalized;
• improves coordination of movements.

Practice and research show that Tai Chi can be an excellent prophylactic against osteoporosis.

Video: Taichi Video Lessons

Regular exercise strengthens muscles and reduces the possibility of colds to a minimum. And the whole point is in carefully calibrated movements performed at a slow pace.

A set of exercises in Tai Chi gymnastics

The most interesting thing in the complex, designed for the elderly, is the absence of any load. All exercises of the complex can be performed just sitting, even in bed, in loose, non-restricting clothing. The number of repetitions and the scope of movements are chosen according to well-being.



For reference, we present a small set of five exercises.

1. Sit on a bed or on a rug. Cross your legs, put your hands on your knees. Take 15-20 deep breaths in and out. Exhale should be longer. On the inhale, stick out vividly, on the exhale, retract;
2. Puff out your cheeks. Run at an average pace up to 40 times;
3. Rub your left shoulder in a circular motion with the palm of your right hand. Repeat on the other side. For each shoulder 20 repetitions. Increase the pressure as you go;
4. Put your hands on your hips. Do body rotations in the lumbar region. Gradually increase, and therefore decrease the amplitude. Up to 20 rotations in each direction;
5. Perform spiral circles with your hand on your stomach in a clockwise direction with light pressure. Start from the navel and expand the movement. Having reached the edge of the abdomen, narrow the circles. 30 circles with each hand;

There is nothing complicated in Tai Chi exercises for the elderly, but the benefits are huge.



Qigong is another type of Chinese health gymnastics for the elderly. In general, this is a whole system, a complex that leads to complete harmony of the body and spirit, philosophy and relaxation, movement and control of Qi energy.

Features of qigong gymnastics

The most striking feature of Qigong gymnastics is its healing character. This is the most powerful tool for maintaining the normal functioning of the body of an elderly person.

Video: Qigong Gymnastics - Wellness Exercises

With its help, you can learn to control breathing, emotions, and, therefore, this gymnastics is an excellent tool for overcoming the effects of stress and improving the quality of life of people of age.

A set of exercises in qigong gymnastics

Qigong has a significant amount of exercises that are performed while sitting - you can even sit on the bed

Other exercises are done while standing on the floor. It is extremely useful to combine qigong and massage (or self-massage).

Here are some of the simplest Qigong exercises suitable for beginners and seniors. They are similar to the Tai Chi complex, but here you need to follow the direction of the Chi energy.

Exercise One

Sitting on the bed, slowly take 50 breaths through the nose. When exhaling, try to direct the Chi energy in front of you.

Exercise two



Massage your knees with circular movements of the palms - 100 times. Feel the flow of energy. The same, but the abdomen and chest are massaged 20 times with each hand.

Exercise three

Place your feet shoulder-width apart, hands on your waist. Perform tilts to the sides (10 times). Now tilt back and forth.

Exercise Four

The same starting position. Raise the leg bent at the knee, then tighten the thigh muscles and stretch it forward. Return to PI, repeat for the other leg. 10 times for each leg.

Conclusion

Gymnastics for the elderly is a great way to improve the quality of life and stay healthy and cheerful until the very old age. You just need to do it regularly. And better - with a specialist.

Older people face social challenges

health problems,

lack of attention from the surrounding people.

Let's clarify the names of the age:

• Old age - 60 - 70 years;
• Senile age - 70 - 80 years;
• Long-livers are over 80 years old.

In old age, as a rule, there are many different chronic diseases accumulated throughout life. An aging body gradually loses its ability to produce hormones of "youth" - sex hormones, as well as adrenal hormones, which reduce the likelihood of exacerbations of previously transferred diseases.

There is no doubt that any disease leaves some consequences. In youth, this is not so noticeable, but with age, due to atrophy of organs and the extinction of their functions, the body can hardly cope with stress, immunity decreases, a person gets tired quickly, more often chronic diseases, which often have an atypical course with insufficiently pronounced symptoms. Something always hurts. Some women tend to think they have been jinxed. But there is no one to blame.

Life goes on, and you need to strive to improve and strengthen the body, maintain self-care skills, do not let yourself relax: try to do your homework, keep the home clean and tidy and the hygiene of the body, monitor appearance, to be neat and collected (thought out) in order to rationally carry out the necessary things and save time and energy, which “flies” faster and faster with age.

Therapeutic exercise is necessary for the elderly. After all, with such the most common diseases as osteochondrosis of the spine, osteoporosis of bones, arthrosis, vegetative - vascular dystonia, sleep disorders, hypertension, diseases of internal organs, metabolic disorders and other diseases, the body needs compensation (adaptation to internal and external conditions that are important for health and longevity).



Skeletal changes in osteoporosis.

When selecting physical activity for the elderly, we take into account that the metabolism is reduced, the content of under-oxidized decay products is increased (fatigue, overwork should not be allowed);

there are changes in the skeleton, an increase in tone and a decrease in muscle strength, posture and gait are disturbed due to a shift in the center of gravity;

possible disorders of cerebral circulation, encephalopathy, problems with coordination of movements and balance;

there may be prolapse of internal organs, urinary incontinence;

reduced vital capacity of the lungs, dystrophy of the heart muscle.

Elderly patients have limited movement of the eyeballs (especially upward), have to turn their head, and may feel dizzy.

We must also remember age-related changes psyche. With age, pre-existing character flaws are exacerbated. Emotional lability appears (tearfulness, capriciousness, grouchiness), apathy, there is a reluctance to engage in physical education.

Due to the constant feeling of fatigue and ailments, it can be difficult for older people to exercise. And yet you need to force yourself to overcome the malaise and, starting with the simplest exercises, gradually increase your physical activity. Physical exercise is an excellent means of preventing body disorders, and therapeutic exercises for the elderly improves the quality of life in many diseases, increases self-confidence and improves mood.

Control of the cardiovascular system is very important in order to avoid myocardial infarction.

Required to define heart reserve. To do this, you need to calculate the maximum allowable heart rate at physical activity and heart rate at rest for 1 minute.

HR (heart rate) maximum \u003d 180 - age.

For example, age 62. Maximum heart rate \u003d 180 - 62 \u003d 118 (beats per minute).

Using a stopwatch, we calculate the pulse rate at rest (after 15 minutes of rest) for one minute. Let's say 84 beats per minute.

RS (heart reserve) \u003d maximum heart rate - resting heart rate.

PC = 118 - 84 = 34 beats per minute (100%). This means that the pulse during physical activity should not be higher than 118 beats per minute. And you need to know the reserve of the heart because for people over 60 years old, you should not give a load of 100%.

In old age (60-70 years) we use up to 90% of the heart reserve.

In senile (70 - 80 years) - up to 50%.

Long-livers have no more than 40%.

We approach this gradually, starting with the load

20% individual heart reserve.

So, for example, at the age of 62 years, the reserve of the heart with a resting heart rate of 84 beats per minute is 34 beats per minute - this is 100%.

In the first sessions of therapeutic exercises, you can allow an increase in heart rate by 20% - in this example, by 7 beats per minute.

And in the future, after gradual adaptation to physical activity, it is possible to allow an increase in heart rate up to 90% of the reserve of the heart - in this example, by 30 beats per minute.

So, in this example, at the age of 62 years and with a heart rate at rest of 84 beats per minute in the first lessons, we allow an increase in heart rate by 7 beats per minute (= 91 beats per minute), gradually increasing the load, we allow heart rate to 90% of the heart reserve (by 30 bpm). Heart rate will be up to 114 beats per minute.

Now take a sheet of paper and a pen, a clock with a second hand, sit in a chair for 15 minutes to rest.

1). Write how old are you.

2). Now subtract this figure from 180. Write: "The maximum heart rate is ...".

3). Count the pulse rate for 1 minute by the second hand and write this figure like this: “The pulse at rest is ...”.

4). Calculate the heart reserve using the above formula. (HR (heart reserve) = maximum heart rate - resting heart rate). Write this number.

You can regulate the load from 20% to 90% of the heart reserve by controlling the pulse during exercise.



Lessons by small-group method in the clinic.

For older people, classes in a small group method are useful, as this involves communication with peers, which is very popular with older people. But you can do it yourself at home.

Exercises for all muscle groups are used.

The density of classes is 50 - 60%. The rest of the time is used for counting the pulse, showing exercises, changing the starting position, static breathing exercises.

The duration of the lesson is no more than 30 minutes 2-3 times a week.

All starting positions are allowed, but ref. the standing position should not prevail.

Exercises with sharp turns and inclinations are excluded. Dmovements are smooth, the pace is slow.

Be sure to include exercises for balance and vestibular functions.

It is necessary to know what factors predispose to imbalance and sudden falls in the elderly.

• Tremor of the limbs.
• Increased reaction time.
• Weakness of the muscles - extensors of the thigh and lower leg.
• Orthostatic hypotension (a sharp drop in blood pressure with a rapid change in body position from the initial lying position to a standing position.
• Visual and hearing impairments.
• Shifting the center of gravity forward.
• The cervical-diaphyseal angle has been changed (from blunt it becomes straight), which reflexively affects cerebral circulation.
• In men, it is difficult to bring the legs together, in women, on the contrary, spreading the legs apart, which makes it difficult to stabilize when losing balance.

Falls must be avoided, since osteoporosis can lead to bone fractures and other injuries when falling from a height.

Therapeutic exercises for the elderly carried out only when satisfactory condition of the patient.

Contraindication to exercise in a group is urinary incontinence and a categorical refusal of physical education.

Version of the set of exercises for the elderly to copy without pictures.

Let's prepare a ball the size of an orange (or better, an orange), a gymnastic stick (the length of the stick is selected as follows: the distance from the left shoulder joint to the fingertips of the right arm extended towards the side or while standing, measure the distance from the floor to the xiphoid process of the sternum, subtract 10 from this figure).

1). "Open - Close" Hands on knees, feet shoulder width apart. 1- Hands to the shoulders (beginning of inhalation). 2- Straighten your arms to the sides, open your palms (inhale). 3- Again brushes to the shoulders (beginning of exhalation). 4- Put the brushes on your knees and lean forward slightly (exhale). 4 times.

2). "Raise your leg." Hold onto the chair seat with your hands. 1- Raise the straightened right leg. 2- Lower in ref. position. 3- Raise the straightened left leg. 4- Return to ref. position. 4 times.

3). "Circular rotation of the shoulders." Hands to the shoulders, feet shoulder width apart. 1, 2, 3, 4 - Draw one big circle with the elbows. 4 times. Then the same in the opposite direction 4 times.

4). "Step by foot." Hold on to the seat with your hands, legs wide apart. 1 - Put the right foot on the left, tightly squeeze the muscles of the pelvic floor (inhale). 2 - Return to ref. position (exhale). 3 - Put the left leg on the right, squeeze the muscles of the pelvic floor (inhale). 4 - Return to ref. position (exhale). 4 times.

5). "We swing the stick." (Balance exercise). Put the gymnastic stick vertically with one end on the floor, press the lower end with your feet, spread your knees wide, put the brushes on the upper end of the stick on top of each other. 1 - Leaning on a stick, straighten your arms forward, slowly leaning forward so that your head falls between your hands at ear level (exhale). 2 - Return to ref. position (inhale). 6 times slowly.

6). "Put the stick upright." Take the stick between the palms so that the ends of the stick rest against the middle of the palms, lower the stick down (on the hips), feet shoulder-width apart. 1 - Place the stick vertically on the right leg so that the right hand is at the top and the left is at the bottom (inhale), look at the right hand. 2 - Return to the starting position (exhale). 3 - Place the stick vertically on the left leg so that the left hand is at the top and the right is at the bottom (inhale), look at the left hand. 4 - Return to the starting position (exhale). 4 times.

7). "Roll a stick on your back." Press the stick to the back with your elbows, legs apart for stability. Move the stick with your elbows along the back up (inhale) - down (exhale), do not bend over, keep your back straight.

8). Diaphragmatic breathing 6 times. Put your hands on your stomach, bend your legs at the knees. 1 - inhale through the nose, inflating the stomach. 2 - Exhale through your mouth in a thin stream slowly, folding your lips into a tube; stomach "deflates", retract abdominal wall"into yourself".

9). "Ball under the knee." Hands to the sides, the ball (orange) in the right hand, straightened legs together. 1 - Bend the right leg, shift the ball under the knee to the left hand (exhale). 2 - Return to the starting position (inhale), the ball is in the left hand. 3 - Bend the left leg, shift the ball under the knee to the right hand (exhale).

10). "Ball to the other hand with a turn." Hands to the sides, the ball (orange) in the right hand, straightened legs together. 1 - Raise the right hand with the ball and move the ball to the left hand, turn the body to the left, take the ball in the left hand (exhale). 2 - Return to the starting position (inhale). 3 - Also shift the ball to the right hand with the body turning to the right (exhale). 4 - Return to the starting position (inhale). 3 times.

eleven). "The ball in the other hand behind the head." Hands along the body, the ball in the right hand, legs are straightened. 1 - Hands through the sides slide across the floor behind the head, pass the ball to the left hand, without moving the head, raise your eyes towards the ball (inhale). 2 - Return to the starting position (exhale). 3 - Transfer the ball behind the head to the right hand, raise your eyes up (inhale). 4 - Return to the starting position (exhale). 3 times.

12). "Rotate with hands and feet." The arms are bent at the elbows, the hands are in fists, the legs are shoulder-width apart. Slowly and smoothly rotate the fists and feet inward, then in the opposite direction for 4 circles. Repeat again.

13). Arms along the body, legs straightened. 1 - Raise your right hand up and put it on the floor behind your head, at the same time bend your left leg at the knee, sliding your foot along the floor (inhale). 2 - Return to the starting position (exhale). 3 - Raise the left hand up, bend the right leg at the knee, sliding the foot along the floor (inhale).

14). "Tension - relaxation." Arms along the body, legs straightened. 1 - Squeeze the hands into fists, feet "on yourself", squeeze the buttocks tightly (inhale). 2 - Relax all muscles (exhale). 6 times.

15). "Opposite limbs to the sides." Arms along the body, legs straightened. 1 - Take the right hand, left leg to the sides (inhale). 2 - Return to the starting position (exhale). 3 - Also the left arm, right leg (inhale). 4 - Return to the starting position (exhale). 4 times.

16). Diaphragmatic breathing 6 times. (See exercise No. 8).

We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).

17). "Put your head in your hands." Arms bent at the elbows, lie in front of you, head raised, look up. 1 - Lower the head on the hands with the right ear, turning it to the left (exhale), relaxation. 2 - Return to the starting position, raise your eyes up (inhale). 3 - Put your head on the hands on the left ear, relax (exhale). 4 - Return to the starting position, eyes look up (inhale). 4 times.

18). "Hands on the pelvis." Arms extended forward, legs straightened. 1 - Put your right hand on the pelvis. 2 - Put your left hand on the pelvis, raise your head and chest, look forward. 3, 4 - Return to the starting position in reverse order, relaxing. 3 times.

19). "Beach". The head rests on the hands. Alternately - counter flexion and extension of the legs in the knee joints.

20). "Raise opposite limbs." 1 - Raise the right arm forward, left leg back, maintain balance (inhale). 2 - Return to the starting position (exhale). 3 - Raise your left arm, right leg (inhale). 4 - Return to the starting position (exhale). 4 times.

21). "Look at the hand." 1 - Raise your right hand to the side - up, look at it (inhale). 2 - Return to the starting position (exhale). 3 - Raise your left hand to the side - up, look at it (inhale). 4 - Return to the starting position (exhale).

22). "Reach forward." 1 - The right hand slides forward as far as possible, lower the head (exhale). 2 - Return to the starting position (inhale). 3 - The left hand slides forward, lower the head (inhale). 4 - Return to the starting position (inhale). 3 times.

We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).

23). Lying on the back diaphragmatic breathing 6 times. (See No. 8).

24). "Kitty" (Bend and arch your back).

25). "Fox tail" (Bending of the spine to the right, then to the left).

26). Sitting on a chair, hands hold on to the seat. Rolls from heel to toe.

27). Sitting on a chair, hands on knees. Raise your arms through the sides up (inhale), lower to your knees, lean forward slightly (exhale). 5 times.

Homework.

1). Self-massage of the back with a roller massager for the back.

2). Train the vestibular apparatus: lying on the bed on your back, bend your knees, turn on your side, lower your legs from the bed and, pushing with your hands, sit on the edge of the bed for a few seconds, stand up (spread your legs shoulder-width apart), straighten up, stand a little, shifting from foot to foot. Now lie down on the bed in reverse order. 3 times in each direction slowly, controlling well-being. Avoid dizziness. You can simplify the task by eliminating standing up.

3). Diaphragmatic breathing 6 times before going to bed. (This exercise helps with the appearance of retrosternal pain in angina pectoris, since the diaphragm, rising and falling, promotes the movement of blood in the systemic circulation, facilitating the work of the heart).

4). Self-massage of hands and fingers. Exercises for the fingers (“Coins” - circular movements with the thumb on the tips of all other fingers, “Shalbans with all fingers in turn”, “Buttons” - press the tips of all fingers with the thumb in turn, “Figures between all fingers”, “Call to yourself with all fingers in turn”, “Straighten each finger in turn from the fist”, “Straighten and spread all fingers - clench your fingers into fists”.

5). Walks with long walking, you can run (breathe only through your nose, if there is not enough air, switch to walking), skiing in winter, swimming in the pool is useful and classes in the health group by age. Remember to control your blood pressure and pulse.

6). Gymnastics for the eyes.

Prepare a ball the size of an orange (or a real orange is better),

gym stick ( gym stick length: the distance from the left shoulder joint to the fingertips of the right arm extended towards the side or while standing, measure the distance from the floor to the xiphoid process of the sternum, subtract 10 from this figure),

chair with backrest and mat.

Let's air the room.

Starting position sitting on a chair.

1). "Open - Close"

Hands on knees, feet shoulder width apart.

1- Hands to the shoulders (beginning of inhalation).

2- Straighten your arms to the sides, open your palms (inhale).

3- Again brushes to the shoulders (beginning of exhalation).

4- Put the brushes on your knees and lean forward slightly (exhale). 4 times.

Initial position.



Once! Start of inhalation.



Two! Inhale.

Three! Start of exhalation.



Four! Deep breath.

2). "Raise your leg."

Hold onto the chair seat with your hands.

1- Raise the straightened right leg.

2- Lower in ref. position.

3- Raise the straightened left leg.

4- Return to ref. position. 4 times.

Initial position.



Once! Raise your right leg. Inhale.



Two! Exhalation.



Three! Left foot! Inhale.



3). "Circular rotation of the shoulders."

Hands to the shoulders, feet shoulder width apart.

1, 2, 3, 4 - Draw one big circle with the elbows. 4 times.

Then the same in the opposite direction 4 times.



Once! Circular rotation of the arms in the shoulder joints.

Two!



Three!



Four!

And repeat on the other side 4 times.

4). "Step by foot."

Hold on to the seat with your hands, legs wide apart.

1 - Put the right foot on the left, tightly squeeze the muscles of the pelvic floor (inhale).

2 - Return to ref. position (exhale).

3 - Put the left leg on the right, squeeze the muscles of the pelvic floor (inhale).

4 - Return to ref. position (exhale). 4 times.

Spread your legs shoulder-width apart.



Right leg - One! Squeeze the muscles of "patience". Inhale.



Two! Exhalation.



Left leg - Three! Squeeze the muscles of "patience". Inhale.



Four! Exhalation.

5). "We swing the stick."(Balance exercise). Put the gymnastic stick vertically with one end on the floor, press the lower end with your feet, spread your knees wide, put the brushes on the upper end of the stick on top of each other.

1 - Leaning on a stick, straighten your arms forward, slowly leaning forward so that your head falls between your hands at ear level (exhale).

2 - Return to ref. position (inhale). 6 times slowly.

Initial position.



Once! Exhalation.



Two! Inhale. Stick to the chest, Straighten your back.

If dizziness does not bother, then this exercise can be complicated by fixing the lower end of the stick with your feet, and slowly rotate the upper end, leaning deeply forward, then straightening up, bring the upper end of the stick to the sternum (clockwise and counterclockwise).

6). "Put the stick upright."

Take the stick between the palms so that the ends of the stick rest against the middle of the palms, lower the stick down (on the hips), feet shoulder-width apart.

1 - Place the stick vertically on the right leg so that the right hand is at the top and the left is at the bottom (inhale), look at the right hand.

2 - Return to the starting position (exhale).

3 - Place the stick vertically on the left leg so that the left hand is at the top and the right is at the bottom (inhale), look at the left hand.

4 - Return to the starting position (exhale). 4 times.

Initial position. Stick between palms.



Once! Inhale.



Two! Exhalation.



Three! Inhale.



Four! Exhalation.

7). "Roll a stick on your back."

Press the stick to the back with your elbows, legs apart for stability.

Move the stick with your elbows along the back up (inhale) - down (exhale), do not bend over, keep your back straight.

Initial position.



Inhale - stick up.



Exhale - stick down.

We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).

Let's count the pulse for 1 minute.

Starting position lying on your back.

(Pillow under the head to reduce the risk of high blood pressure).

8). Diaphragmatic breathing 6 times. Put your hands on your stomach, bend your legs at the knees.

1 - inhale through the nose, inflating the stomach.

2 - Exhale through your mouth in a thin stream slowly, folding your lips into a tube; the stomach "deflates", draw the abdominal wall "into yourself".

Diaphragmatic breathing. Inhale through the nose, "inflate" the stomach.



Diaphragmatic breathing. Exhale through your mouth in a thin stream, folding your lips into a tube.

9). "Ball under the knee."

1 - Bend the right leg, shift the ball under the knee to the left hand (exhale).

2 - Return to the starting position (inhale), the ball is in the left hand.

3 - Bend the left leg, shift the ball under the knee to the right hand (exhale).

4 - Return to the starting position (inhale). 3 times.



Once! Transfer the ball to your left hand under your knee. Exhalation.



Two! Inhale. Ball in left hand.



Three! Pass the ball to your right hand under your left knee. Exhalation.



Four! Ref. position. Inhale. Ball in right hand.

10). "Ball to the other hand with a twist".

Hands to the sides, the ball (orange) in the right hand, straightened legs together.

1 - Raise the right hand with the ball and move the ball to the left hand, turn the body to the left, take the ball in the left hand (exhale).

3 - Also shift the ball to the right hand with the body turning to the right (exhale).

4 - Return to the starting position (inhale). 3 times.

Ref. position. Inhale.



Once! Exhalation.



Two! Inhale.



Three! Exhalation.



Four! Ref. position. Inhale.

11). "Ball in the other hand behind the head".

Hands along the body, the ball in the right hand, legs are straightened.

1 - Hands through the sides slide across the floor behind the head, pass the ball to the left hand, without moving the head, raise your eyes towards the ball (inhale).

3 - Transfer the ball behind the head to the right hand, raise your eyes up (inhale).

4 - Return to the starting position (exhale). 3 times.

Ref. position. Ball in right hand.



Once! Hands through the sides up, inhale. Ball in left hand.



Two! lower your arms along the body. Exhalation. Ball in left hand.



Three! Inhale. Ball in the right hand.



Four! Ref. position. Ball in right hand.

12). "Rotate with hands and feet".

The arms are bent at the elbows, the hands are in fists, the legs are shoulder-width apart. Slowly and smoothly rotate the fists and feet inward, then in the opposite direction for 4 circles.

Repeat again.

At the same time, we rotate the hands and feet slowly and efficiently.



At the same time, we rotate the hands and feet slowly in one direction, then in the other direction.

13). "Raise your arm, bend your leg".

1 - Raise your right hand up and put it on the floor behind your head, at the same time bend your left leg at the knee, sliding your foot along the floor (inhale).

2 - Return to the starting position (exhale).

3 - Raise the left hand up, bend the right leg at the knee, sliding the foot along the floor (inhale).

4 - Return to the starting position (exhale). 4 times.

Initial position.



Once! Right arm, left leg! Inhale.



Two! Exhalation.



Three! Left arm, right leg! Inhale.



Four! Exhalation.

14). "Tension - Relaxation". Arms along the body, legs straightened.

1 - Squeeze the hands into fists, feet "on yourself", squeeze the buttocks tightly (inhale).

2 - Relax all muscles (exhale). 6 times.

Once! Squeeze the brushes into fists, feet "on yourself", squeeze the buttocks! Inhale.



Two! Straighten your fingers, stretch your toes. Exhalation.

15). "Opposite limbs to sides".

Arms along the body, legs straightened.

1 - Take the right hand, left leg to the sides (inhale).

2 - Return to the starting position (exhale).

3 - Also the left arm, right leg (inhale).

4 - Return to the starting position (exhale). 4 times.

Initial position.



Once! Inhale. Right arm, left leg!



Two! Exhalation. Initial position.



Three! Inhale. Left arm, right leg!



Four! Exhalation. Initial position.

16). Diaphragmatic breathing 6 times. (See exercise No. 8).

We count the pulse for one minute and write it down. (The pulse should not exceed the maximum heart rate).

Starting position lying on the stomach.

17). "Put your head in your hands."

Arms bent at the elbows, lie in front of you, raise your head, look up.

1 - Lower the head on the hands with the right ear, turning it to the left (exhale), relaxation.

2 - Return to the starting position, raise your eyes up (inhale).

3 - Put your head on the hands on the left ear, relax (exhale).

4 - Return to the starting position, eyes look up (inhale).

4 times.

Initial position. Inhale.



Once! put your head on your right ear. Exhalation.



Two! Inhale. Initial position.



Three! Exhalation. Place your head on your left ear.



Four! Inhale. Initial position.

18). "Hands on the pelvis." Arms extended forward, legs straightened.

1 - Put your right hand on the pelvis.

2 - Put your left hand on the pelvis, raise your head and chest, look forward.

3, 4 - Return to the starting position in reverse order, relaxing. 3 times.



Initial position.



Once! Start of inhalation.



Two! Inhale.



Three! Start of exhalation.



Four! Exhalation.

19). "Beach". The head rests on the hands. Alternately - counter flexion and extension of the legs in the knee joints.

Alternately - the oncoming movement of the legs. The body is relaxed.



Alternately - the oncoming movement of the legs.

The starting position is knee-carpal.

20). "Raise opposite limbs."

1 - Raise the right arm forward, left leg back, maintain balance (inhale).

2 - Return to the starting position (exhale).

3 - Raise your left arm, right leg (inhale).

4 - Return to the starting position (exhale). 4 times.

Initial position.



Once! Inhale.



Two! Exhalation.



Three! Inhale.



21). "Look at the hand."

1 - Raise your right hand to the side - up, look at it (inhale).

2 - Return to the starting position (exhale).

3 - Raise your left hand to the side - up, look at it (inhale).

4 - Return to the starting position (exhale).

Initial position.



Once! Inhale.





Three! Inhale.



22). "Reach forward."

1 - The right hand slides forward as far as possible, lower the head (exhale).

2 - Return to the starting position (inhale).

3 - The left hand slides forward, lower the head (inhale).

4 - Return to the starting position (inhale). 3 times.

Initial position.