Live to 100 : How exercise of the elderly.

Is known that exercise is useful for all ages. Especially the elderly, which has changed from physical impairment must exercise to prevent further deterioration and disabilities of various organs such as muscles and joints so that the heart and lungs.

Exercise also helps to streamline the body does not fall too fat is not easy. This is a risk factor for diabetes. High blood pressure or high blood fat. Moreover. Exercise also helps reduce stress. And physical. Better sex too.

Seniors can exercise, but what kind of exercise will do it better and most of you are in many ways such as doing physical exercise, such as learning to dance training, yoga, etc. Chinese Boxing training exercise to help joints and. muscle strength does not fall flat, well easy.

For the elderly that want muscle training locally. Known to play a benefit in muscle building exercise if you want some muscle, such as elderly, a special request to degenerative diseases. Should have training to strengthen thigh muscles. To help maintain joints not to knee pain when walking. Or the elderly, joints and spine pain after fall. Should muscle after exercise to reduce the symptoms.

In addition to playing their favorite sport. Exercise is fun and beneficial to society in meeting other people also. But for the elderly should not be forced to choose sports too. And should not lose players to beat out competition too seriously. It allows the heart to work too hard in a short time. And potentially dangerous.

Exercise a areobic. Exercise is one of the movement of the body continued to take up to 3-5 minutes of exercise a areobic this. Useful for the elderly and help prevent heart disease, blood vessel to narrow. Examples of this include physical activity. Run drop by drop called greens rapidly cycling, walking, swimming or dance areobic use some help devices such as walking on the belt. Cycling with the example.

The elderly with knee pain issues. May choose how to swim. Or exercise in water. This will help bear the weight part. This exercise can benefit heart and blood vessels. When has a continuous and regular exercise such as exercise time approximately 20-30 minutes 3-4 times per week (such as extra exercise on the day).

But for the elderly that was not exercise. Should start slowly before starting exercise, such as heart pulse beating faster, or about 70-80 percent of maximum heart rate pacing. Which is calculated using the formula of maximum heart rate, pacing = 220 - age) For example, suppose that the elderly aged 60 years, the highest rate of cardiac pacing 220-60 is equal to 160 beats per minute and exercise and dance pulse per cent approximately. 70-80 of 160 beats per minute that is 112-128 times per minute.

"Do not forget that before exercise, every time a areobic to stretch. And light exercise before starting. A warm up. And after exercise, as needed, then do not just stop now. But labor should gradually slow down. Lest dangerous to muscle ".

Exercise. Done whenever convenient. But the right time for outdoor exercise. What is morning or evening air, which is not too hot. And should be at the same time every body to adapt to fit.