Content:
The book of Candidate of Medical Sciences Olga Myasnikova - the mother of the famous doctor Alexander Myasnikov - likes older readers to revelations from the author's personal life and practical advice. Today - recommendations on motor activity from the 88-year-old female doctor.
Movement is life. So, to constantly be alive, you need to constantly move. When it comes to moving, it usually comes to mind traditional exercise. But this is not necessary! The fact is that for our body it does not matter at all whether his movements are physical exercises or not.
How useful is walking
For example, it is better to go somewhere on foot, rather than go by transport. Or walk on the stairs rather than ride the elevator. Or just walk more often. Or more often engage in any physical activity, but at least more often in the apartment to clean. Therefore, I still wash my hands and wash my hands, and not in the typewriter. If you need to climb up, put two stools and climb. Cereals, cans, bottles - everything I need, I get myself, without resorting to anyone's help.
It is very useful to walk - at any age and at any distance. But by the time you need to walk at least an hour a day. I still go for two hours a day. I take a bag on wheels and go on a trip to the district - then I'll go to the store, then go to the pharmacy, then to the post office, then I just go. By the way, I go in the winter and in the summer. In any weather!
Why is walking so important? When walking is given a good load on the muscles, which activate the work of all organs and systems of the body. When moving, the body temperature starts to rise, which improves blood flow and blood supply of all organs, metabolism processes are better, protective forces are increased - immunity. Thus, thanks to the movement, the life force builds up.
In addition, there is an improvement in gas exchange in the lungs and tissues, so the body is filled with energy, which improves the overall well-being of the person. Through the use of many muscles during walking, stress and tension are removed, which is localized in such parts of the body as the neck, back, waist and other parts of the spine. Therefore, after you walk, you will have a feeling of ease and relaxation. Walking, like any movement, has a variety of positive effects:
- Strengthens the cardiovascular system and prevents atherosclerosis: due to movements during walking, blood circulation of important vital centers improves, energy that strengthens blood vessels increases, and also trains the heart, because the heart is, in essence, the same muscle;
- Removes the syndrome of chronic fatigue: when walking, emotional tension is removed, and due to the increased circulation of clean and fresh air in the lungs, the respiratory, nervous and brain health in particular;
- Improves intestinal motility and activates digestion: on the foot there are so-called active points (projections of internal organs), which, when walking, are involved and involve the digestive organs. In addition, because of muscle contractions, there are efforts that do not allow bile in the gallbladder to stagnate, and digested food moves more actively through the intestines, all of which help well in the fight against constipation.
Gymnastics: 2 sets of exercises
When people ask me if older people can walk a lot, do exercises, I answer: "Yes!". Wake up in the morning - stretch! Pull your legs out, point the socks on yourself and hold your feet in such tension for a few seconds. Then pull the socks forward and again hold the movement.
Raise your legs and hands in turn. Then it is very useful to make a bridge in the bed. Focus on the feet and hands, lift the body as much as possible up. Have risen - and stay for a few seconds. If you suddenly fall - not scary! You'll fall into your own bed!
Today, studies are constantly conducted, the results of which prove that moderate gymnastics in old age not only has a beneficial effect on physical health, but also supports memory, keeps a clear mind and, at the end, allows a person to feel part of the society at any age.
Even people with severe illnesses, such as a stroke , for example, need an easy physical load. The fact is that a disorder of cerebral circulation leads to the formation of a pathological focus in the brain. The core of the focus is the dead nerve cells, and the cells near it are in a state of reduced activity or complete inhibition. Timely medical measures can restore their activity. Therefore, the patient must begin to engage in therapeutic gymnastics. Physical training stimulates the ability of nerve cells to "retrain" and to some extent take on the duties of the deceased, to compensate for their inaction.
I offer to your attention a set of exercises that will help you feel cheerful and young. But the main thing to remember is that exercises should be performed with pleasure. And if you do not have the strength, it's not healthy, then it's not worth doing that day.
Doing exercises, do not rush, breathe smoothly. Rest between exercises. If you are tired - sit down or even lie down. But not for long!
Try to do the exercises in the morning, in a well-ventilated room and, of course, on an empty stomach.
Complex exercises for all
- We knead our neck: we lower our head forward, turn our necks to the right and to the left like a pendulum.
- Make head turns to the left shoulder and to the right. Then we stretch to the left shoulder and to the right.
- We make the rotation of the head, 4 times in each direction.
- We put our hands on our shoulders and make circular rotations back and forth 6 times in each direction.
- Hands stretched out to the sides. We bend our arms in the elbows and rotate. 6 times in each direction.
- We breathed in, spread our hands and leaned forward as we exhaled. Then we return to the starting position, bend in the back with the dilution of the hands.
- Semi-squires, or plie. Pegs together, socks apart, arms to the waist. We do half-squatting, we raise our knees to the sides.
- We do full squats with circular rotations of hands.
5 most useful exercises for elderly or weakened women and hip joint health
- Sit down on the mat, we spread our legs as wide as possible. Breathed, arms spread, stretched to the right leg, then - to the left leg and the middle of the legs.
- Legs were drawn, inhaled, arms spread and stretched to both feet.
- One leg was straightened, the other was bent at the knee. We inhaled, we spread our arms and stretched ourselves to a straight leg. We do an exercise on both legs.
- We sit on the floor, knees bent, lowered to the right, the head stretches to the left.We repeat on the other hand.
- We sit on the floor, knees bent. We raise the left leg up, and at the same time tear off the hip. Do not lower your foot down, pull it to the right, then back up again and lower it. Repeat the same with the right foot.
The most important thing in physical training is the gradual buildup of loads. That is, do not overwork. But do not be afraid either! Many start to panic: what if I make myself worse?Well, you! Movement prolongs life, but does not cut! Therefore, you can do gymnastics absolutely for everyone! At any age and with any disease.
Из книги "Как оставаться Женщиной до 100 лет"
