The sport from 60 years
Physical activity is very important, even if you do not have fifteen years. Physical activity programs can be started at any age, and seniors are also able to follow them. Sport from the age of 60 requires a gradual adaptation, especially if you have not had mobility for a long time due to illness or sedentary lifestyle. It should start with the most daily, easy and immediate aspects such as housework, shopping, play with children, walks ...
When physical activity is considered, it must be done at an individual level, assessing very carefully the specific general conditions of each person. We must go to the doctor to make a report that includes a physical examination and indicate possible contraindications, associated pathologies, the realization of specific activities or sports.
Mobility and balance from 60 years
Exercise provides great benefits such as improved mobility and balance, dynamic and static coordination, endurance, respiratory capacity, muscle and postural tone, and skills and abilities.
Performing physical activity in groups favors personal interrelation and teamwork, increases social relationships, reinforces self-confidence, interest in an activity and the development of intellectual capacity.
Recommended sports from 60 years old
Sports must adapt to the conditions of each person, and discard high-risk sports.
1. Respiratory gymnastics Every day, after breakfast, it is advisable to perform respiratory gymnastics: lying on your back on a hard surface, bend your knees until you place the soles of your feet on the ground. The head, without a pillow and the chin stuck to the chest. The right hand on the stomach and the left on the chest. Relax and take air through your nose as much as you can. It should be noted that the hand on a stomach rises. If you raise the left is that you are doing wrong exercise. Hold your breath until you count, very slowly, up to five. Take the air slowly through the mouth without swelling the cheeks and placing the lips as if to whistle. Squeeze the stomach inward and upward with the right hand. Count to ten, if you get dizzy count less. You can perform the exercise sitting on a chair.
2. Walking and walks. If you have not done sport in other stages of life, remember that walking is insufflating life. A good walk is worth more than a lottery prize. The important thing is to access the sites, no matter how long it costs us. Haste is bad advice and often leads to falls. It is convenient to go slowly, looking at the signs and at the sides. Walk on flat terrain and keeping the same pace. If a sport has been practiced before, we should not forget that with age there are limitations such as the progressive decrease of maximum oxygen consumption, the appearance of pathologies such as osteoarthritis and sensory losses that affect and limit physical responses.
3. March. It is the best method to train resistance in old age. Special attention must be paid to breathing.
4. Cycling. It is very advisable with recreational objectives. It is preferable to do it in a group.
5. Swimming. The only drawback is the insecurity that can be felt in the aquatic environment. However, even without knowing how to swim, the activity in the water can be very pleasant.
6. Tennis. It is adequate if done in pairs, but without competitive character. It is not a suitable sport to do it in the individual modality.
Practical advice to avoid accidents when playing sports
1. Avoid pain and fatigue. For this, no intense, lasting or violent efforts will be made.
2. Do not conduct competitions in sports very fatiguing as football, cycling, individual tennis and in no case with highly trained opponents.
3. Sports, excursions and activities in remote places and solitaires should be done in groups and accompanied by a teacher or monitor.
And remember that walking with young people, including grandchildren, is a comforting exercise and an adventure. Practice it at least one hour a day. It is a good ally of the heart and its legs.
Marina Berrio
