Memo - adequate physical activity for older people experiments and experiments on the topic. Exercises for the elderly: complex and tips of secret exercises for the elderly from Dr. Bubnovsky

Aging is a complex process that depends not only on biological, but also on social and material factors, the environment, etc.

In the second half of a person’s life, as a rule, age-related changes begin to appear, associated primarily with a less intense metabolism, a weakening of the functional capabilities of all organs and systems, a decrease in the activity of the endocrine glands, metabolic disorders (dissimilation processes prevail over assimilation processes), various disorders of the musculoskeletal system. Various diseases of the cardiovascular and respiratory systems, muscles, joints, and metabolic disorders are common at this time.

Old age is a certain stage of life, and the art of extending creative longevity lies in leading a healthy lifestyle and making extensive use of various health activities.

Of great importance for maintaining health are the proper organization of work, rest, everyday life, nutrition, the use of auxiliary health products, as well as the rejection of all excesses and bad habits, such as smoking, drinking alcohol, etc.

Play an important role in the fight for health physical Culture and sport. Systematic physical exercise increases the body's resistance to various environmental influences, improves metabolism, performance, etc. They compensate for the lack of motor activity in older people, which leads to a number of pathological changes in the body.

Physical exercise at this age is a recognized and effective means of preventing diseases such as atherosclerosis, hypertension, myocardial infarction, obesity, and metabolic disorders. It is also very important that in the process of systematic physical education, well-being, sleep, appetite, mood improve, a feeling of vivacity and cheerfulness appears, efficiency and creative activity increase.

The main form of increasing physical activity for older people is exercise of a health-improving nature. One of the first conditions for their use is strictly individual dosing of loads, corresponding to age, state of health and level of physical fitness. Excessive stress can lead to serious functional and morphological disorders in the body and cause significant harm to health.

Medical supervision and self-control are especially important for middle-aged and elderly people involved in physical education. It is necessary to undergo medical examinations in clinics at the place of residence or work at least once every 6 months. Before starting organized physical exercises, middle-aged and elderly people, depending on their condition and physical fitness, are divided into medical groups (Table 26).

During any physical education activities, basic hygienic requirements for work and rest, nutrition, personal hygiene, places of exercise, etc. must be observed.

Rational is important daily regimen, compiled taking into account professional, household, climatic and other conditions. In the daily regime, it is necessary to provide time for proper rest and proper alternation of various types of activities. At this age, special attention should be paid to long and full sleep.

Diet for middle-aged and elderly people it should contain the recommended amount of proteins, fats, carbohydrates, and vitamins. A significant decrease in the intensity of metabolic processes characteristic of this age, as well as a decrease in physical activity, lead to a decrease in the need for energy and nutrients (Tables 27, 28).

Should be done daily hardening procedures, making, however, appropriate adjustments to the rules of their application. The use of air-sunbathing is limited with age, especially for persons with sclerotic changes in the blood vessels. They are contraindicated for decompensated heart defects, severe atherosclerosis and some other diseases. But water procedures, both mild (rubbing, dousing) and powerful (showers), are available for older people. When using a steam bath, caution must be exercised, especially for persons suffering from cardiovascular diseases.

For middle-aged and elderly people, the following physical education and health activities are recommended: morning exercises, physical education breaks, walking, running, individual or group forms of physical education and sports training, hiking, hunting, fishing.

Morning exercises, exercise breaks, walks are necessary elements of the daily routine for middle-aged and elderly people. They must be performed daily at certain hours. During physical education and recreational activities, the dosage should be observed according to the state of health, age, gender, working and living conditions.

During any physical education and recreational activities, you must adhere to the following hygiene rules. Classes should begin with simpler and more accessible exercises, then moving on to more complex ones. Increase the load gradually over 12-15 minutes. Strive to ensure that the main muscle groups of the arms, legs, back, and abdomen are consistently involved in the work. Breathing should be rhythmic, deep and match the tempo of the movements. Straining and holding your breath, as well as static exercises should be avoided.

When performing complex movements, it is recommended to pause between repetitions for 30-60 seconds. During pauses, you should relax your muscles, which requires a certain skill. By the end of classes, it is necessary to gradually (within 12-10 minutes) reduce the load.

All movements are performed in each direction the same number of times in order to achieve a versatile effect on the musculoskeletal system. Particular care should be taken when performing all kinds of turns, bends, especially head turns. The number of repetitions depends on the level of preparedness of the students. It is more advisable to carry out all physical education and health activities in the fresh air.

For middle-aged and elderly people, gymnastic exercises aimed at maintaining flexibility and mobility of joints are most important. Exercises for various parts of the spinal column (flexion and extension, squats, turns of the torso and neck), as well as to strengthen the abdominal press, prevent salt deposition and the development of osteochondrosis and spondylosis. Breathing exercises with accentuated exhalation are of great importance.

Morning hygienic exercises - the most accessible form of training for middle-aged and elderly people. It is used not only to facilitate the transition from sleep to wakefulness, but also as one of the most accessible types of physical education and health exercises. The exercise consists of 6-9 exercises for the respiratory system, arms, legs and torso. Each is repeated 5-6 times at intervals of 5-15 s.

Walking very useful for the elderly, easy to dose. It is recommended to start walking at a slow pace (80-100 steps per minute), breathe evenly and take a 5-10-minute rest every 2-3 km. If you feel well, you can gradually increase the distance. For walks, you should choose flat terrain, with clean air and green spaces. The best time for health walking is early morning and evening.

Group classes are carried out under the direct supervision of a physical education methodologist and under the supervision of a doctor. Health groups are organized in recreation centers, cultural and recreation parks, at stadiums, etc. In the classes of such groups, various physical education and recreational means are used: gymnastics and athletics exercises, skiing, skating, swimming, elements of some sports games ( volleyball, basketball, tennis), cycling. Particularly effective are classes in which a variety of tools are used in a comprehensive manner.

It is important to combine physical education with other health activities, such as hardening, and coordinate them with the general daily routine to avoid overload.

At the first stage of group classes, especially if the students are poorly physically prepared or have respiratory and circulatory diseases, light physical activity and exercises without sudden movements, jumping, running and static efforts are used. As you gain training and expand the functional capabilities of the body, the number of means used in classes can be significantly increased.

At the second stage of classes in health groups, the proportion of health-improving gymnastics decreases and more time is devoted to sports games, athletics, and, if there is a swimming pool, to swimming.

At the third stage of classes, the time allocated for recreational gymnastics and sports games remains the same, and the duration of swimming almost doubles.

When choosing different sets of physical exercises, you should first of all be guided by medical indications, since for certain deviations in health, various health remedies are most useful.

The duration of each stage of training depends on the health status of the participants and their level of physical fitness. For people of the first medical group, the first stage lasts on average 2 months, the second group - 3 months and the third - 7 months. When moving from one stage to another, the duration of classes also changes: at the first stage it is 45-60 minutes, at the second - 60-75 minutes, at the third - 90 minutes.

Run In recent years, it has become widespread both among individual practitioners and in health groups. However, in old age it should be done only with permission and under the supervision of a doctor. Running requires strict dosage and must correspond to your state of health and level of physical fitness.

In health groups, the first jogging sessions are carried out at a slow pace, the length of the run distance is increased gradually. Running should be included in the main part of the lesson, when the body is prepared for more or less significant stress. If fatigue or discomfort occurs while running, you need to switch to walking, which helps restore breathing and, when alternating with running, is an effective means of developing endurance.

- Source-

Laptev, A.P. Hygiene/ A.P. Laptev [and others]. – M.: Physical culture and sport, 1990.- 368 p.

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Memo

adequate physical activity for older people

5. Swimming. In this type of cyclic exercises also

all muscle groups are involved, but due to

horizontal body position and specifics of the aquatic environment

the load on the circulatory system in swimming is less than

running or skiing. Specific conditions for classes

swimming (high humidity, pool microclimate)

especially beneficial for people with bronchial asthma.

The next group of exercises: acyclic!

1. Morning hygienic exerciseshelps to quickly bring the body into working condition after waking up, maintaining high

level of performance during the working day, improving neuromuscular coordination

apparatus, cardiovascular activity and

respiratory systems. During morning exercises and

subsequent water procedures is activated

activity of skin and muscle receptors,

vestibular apparatus, increased excitability

Central nervous system, which helps improve musculoskeletal functions

motor system and internal organs.

2. Rhythmic gymnastics.The peculiarity of rhythmic gymnastics is that the tempo of movements and intensity of execution

exercises are set by the rhythm of the musical accompaniment. It uses a complex of various means that influence

organism. Exercises on the ground develop muscle strength and joint mobility, running series develop endurance, and dance series develop plasticity.

Dear reader, this guide will help you to properly develop physical activity in old age!

In old age and older age, many of the means of physical education used in adulthood are used. However, preference should increasingly be givenhygienic and natural health factors, as well as those physical exercises that place relatively low demands on the body and can easily be accurately dosed according to the load.

So, let's begin:

an affordable and effective remedy isbreathing exercises,which has three main purposes:

1. Improve breathing during

performing physical exercises:

ventilate the lungs

eliminate possible

oxygen debt and

help the heart in its

increased work.

2. Improve the breathing apparatus and maintain its performance at a high level.

3. Develop the ability to breathe correctly, thereby providing a constant massaging effect on the internal organs (digestive tract, liver, etc.).

All types of health-improving physical culture can be divided into two large groups:exercises of a cyclic and acyclic nature.

Cyclic exercises - These are motor acts in which for a long time constantly

The same complete motor cycle is repeated.

Acyclic exercises - the structure of movements does not have a stereotypical cycle and changes during them

Executions.

First, let's look at cyclic exercises!

1. Aerobics - is a system of physical

Exercises whose energy supply

Carried out through the use

Oxygen. Aerobic includes only

Those cyclic exercises in which

At least 2/3 of muscle mass is involved

Bodies.

2. In mass physical culture

widely usedhealth-improving

(fast) walking: at

corresponding speed (up to 6.5

km/h) its intensity can

reach the trainer's area

mode. Accelerated walking as an independent

a health product can only be recommended if there are contraindications to running.

3. Health running:The calming effect of running is enhanced by the action of pituitary hormones (endorphins), which are released into the blood during endurance work. Health-improving jogging has a significant positive effect on the circulatory system and immunity. The earlier you start training, the greater the body's resistance to cancer.

4. Skiing.This type of cyclic exercise is not inferior to running in its health-improving effects. When skiing, in addition to the muscles of the lower leg and thigh,

the muscles of the upper limbs and shoulder girdle, back and abdomen are also included, which requires additional

energy consumption. The hardening effect is also clearly manifested, the body’s immunity to colds increases. The load on the joints and the risk of injury when skiing is much less than when running.

65. Physical education in old and older age.

Old age includes the period from 55 to 75 years (for women), from 60 to 75 years (for men). Following this, older, or senile, age begins (75-90 years). People over 90 years old are called centenarians. In old age, irreversible changes occur in the systems and organs of the human body, called aging.

The aging of the body is characterized by the following functional changes: the size of the heart gradually decreases, the strength of heart contractions decreases, and the amount of blood released by the heart into the vascular system per contraction decreases. The elasticity of blood vessels decreases, their lining thickens, the lumen decreases, resulting in an increase in blood pressure. Age-related changes in the respiratory system are characterized by a deterioration in the elasticity of the lung tissue, weakening of the respiratory muscles, limited mobility of the chest, and a decrease in pulmonary ventilation. Maximum oxygen consumption after 25-30 years gradually decreases and by 70 years it is 50% of the level of 20 years. Age-related changes in the muscular system and ligamentous apparatus are expressed in: deterioration of the elastic properties of muscles and ligaments, which, if the dosage of physical activity is incorrect, can lead to rupture of muscle fibers and ligaments; decreasing the magnitude of the force exerted; slow transition of muscles from a state of relaxation to a tense state and vice versa; decrease in muscle volume (muscles become flabby). Involutional changes also occur in the nervous system, which is expressed in the difficult formation of new motor coordination, deterioration in the accuracy of movements and a decrease in their variability. The dominant social function of physical education for people aged 55 years and older is health.

The main objectives of the targeted use of physical education in older and older adults are to:

promote creative longevity, preservation or restoration of health; delay and reduce age-related involutional changes, ensuring the expansion of the functional capabilities of the body and maintaining its performance; 2) prevent regression of vital motor skills and abilities, restore them (if they are lost), and form the necessary ones; 3) replenish and deepen the knowledge necessary for independent use of physical education means; consistently translate this knowledge into practical skills.

In old age, effective means of preventing premature aging and active longevity are physical exercise, the healing powers of nature and hygienic factors.

The main means of influencing the body of elderly and older people are physical exercises, which not only help maintain the musculoskeletal system at a fairly high functional level, but also have a beneficial effect on the state of the respiratory system, digestion, cardiovascular system, and endocrine glands . At this age, preference should be given to those physical exercises that place relatively low demands on the body and are easily dosed according to the load. In old age, they often continue to engage in their chosen sport (for example, veteran athletes) and participate in competitions at various levels (city, country, world championships) among veterans in their age group. Physical education of elderly and older people is carried out on an amateur basis and is carried out in various forms of organizing classes: collective (classes in health groups, general physical training sections, running clubs, etc.); hiking trips; independent studies. Most classes in health groups and general physical training sections are characterized by the complex use of various physical exercises. Complex classes have a greater effect in improving physical fitness and are less tiring for those involved than subject classes. Classes are held year-round. As the body ages, loads lose their general tendency to increase.

The duration of one lesson ranges from 35-40 to 90-120 minutes. It is recommended to include from 30 to 50 general developmental exercises in a lesson, alternating with walking and running. In the first months of training, each exercise is repeated 4-6 times, over time the number of repetitions increases and by the end of the year reaches 8-20 times.

When conducting classes with elderly and older people, it is necessary to adhere to the following methodological rules.

1. The physical exercises used must be strictly dosed in terms of the number of repetitions, tempo of execution, and range of movements. 2. Strength exercises (for example, exercises with dumbbells, elastic bands, etc.) should be alternated with relaxation exercises. 3. After each group of 3-4 exercises of a general developmental nature, it is necessary to perform breathing exercises. 4. To avoid overload, it is necessary to alternate exercises for the upper limbs with exercises for the lower limbs or torso, exercises for the flexor muscles with exercises for the extensor muscles. 5. In untrained people, at the beginning of physical exercise, the pulse should not increase by more than 30 beats per minute compared to the resting pulse rate. 6. Immediately after exercise, heart rate in practically healthy people should not exceed 100-120 beats/min.

Gymnastic exercises were known back in Ancient Egypt and Ancient Rome. Relatively long ago, gymnastics began to spread in our country. Thus, under Peter I, physical exercises were introduced in a number of educational institutions, and commander A.V. Suvorov introduced morning exercises among the troops. Artistic gymnastics in Russia began to be practiced much later, only at the end of the 19th century, and gymnastics received mass development only under Soviet rule.

However, often people who did gymnastics in their youth quit it at the age of 40-50. Elderly people complain that their movements have become clumsy and their cheerfulness and liveliness have disappeared. The main reason is not so much the aging of muscles, bones and ligaments, but mainly the lack of exercise and less mobility. Because of this, the control of movements by the higher parts of the central nervous system deteriorates.

The physiological impact of physical exercise on the body cannot be overestimated; no medicine can replace it. Therefore, elderly people who do not move much are always recommended to exercise. It is at this age that gymnastics is of great importance for improving health and helping to increase the duration of an active working life.

Systematic gymnastics, carried out using a special method for older people, has a beneficial effect on the heart, blood vessels and nervous system, improves metabolism, reduces weight in those who are prone to obesity, corrects posture and gait, creates a cheerful mood and increases productivity.

In old age, it is especially important, with the help of gymnastics, to improve the functioning of the higher parts of the nervous system, fight age-related atrophy and weakening of muscles that rarely work under normal conditions, help the movement of blood and lymph, improve breathing and metabolism.

It is known that a sedentary lifestyle increases the likelihood of developing various ailments. An elderly person suffering from a host of ailments is often simply doomed to a sedentary lifestyle. It is especially difficult for “prisoners of the room” and people who are completely bedridden. The lack of active movements in such patients is the cause of the development of many independent complications that worsen the course of the underlying disease and often additionally lead to disability or even death of the patient. Suffice it to say that bedsores in a bedridden patient can lead first to the development of increasing thrombosis and sepsis (blood poisoning), and subsequently to fatal consequences. In this regard, it is necessary, regardless of the severity of the underlying disease, to develop with the attending physician a set of physical exercises for the patient and to carry them out steadily. This will allow the patient to fully use the body preserved by gymnastics for a very long time. Those who care for elderly patients need to remember that in ordinary life, each person makes many movements: stands up, sits down, reaches, clasps hands, walks, bends over, turns his head, etc. All these movements are important for the normal functioning of the body, stimulate its normal functioning.

Gymnastics has a tonic effect on the nervous system; improves metabolic processes; stimulates the functions of the cardiovascular and respiratory systems; supports the fullness of motor skills and abilities. In addition, with the help of gymnastics, joint stiffness and immobility are prevented; osteoporosis; muscle atrophy; congestion and infectious and inflammatory processes in the lungs; constipation and venous blood clots. Physical exercise has a healing effect on the entire body: it stimulates the human immune system, promotes the healing process of wounds, the healing of fractures, prevents memory loss, helps maintain mental clarity with age, helps cope with symptoms of depression, prevents the development of mental degradation, helps overcome stress and anxiety, prevents development of depression, improve hearing, etc.

Basic principles of gymnastics for the elderly

The basic principles of gymnastics for an elderly person are as follows: you can do only those exercises that the attending physician does not object to; the patient must have a strong desire to do gymnastics or at least not object to it.

Before starting physical exercises, the patient must be told and shown what exercises will be done. The load should be determined by the doctor and be uniform, constant, gradually increasing from the most insignificant to not exceeding the capabilities of the elderly patient. Gymnastics should involve all parts of the body that are not affected by the disease. Exercises should not be perceived by the patient as violence against his personality, and should not cause severe pain.

It is necessary to carefully monitor how the patient reacts to certain exercises. The exercises should be stopped if it is clear that the patient is tired, feels unwell, or does not want to continue the exercises.

Exercises can be either active (the patient performs them himself) or passive (the caregiver performs the exercises for the patient). Gymnastics can be accompanied by a light massage.

A general gymnastic complex for bedridden patients takes 10-20 minutes.

All exercises should be performed at a calm, suitable pace, avoiding sudden movements. When performing exercises lying down, it is recommended to put a pillow under your head in order to prevent a rush of blood to the head. Voluntary, rhythmic breathing is also very important. The exhalation may be deeper, but without tension.

If an exercise seems difficult, it is better not to do it at first. The number of repetitions depends on your well-being and physical capabilities. You should start with 3-4 times, increase the number of repetitions depending on the patient’s capabilities. Exercises performed in both directions should be repeated in one direction and the other the same number of times.

The best time to practice is in the morning, on an empty stomach, in a well-ventilated area. Before class, it is recommended to walk around the room for at least 5 minutes, breathing deeply. Alternate exercises with 2-3 minute breaks, during which you calmly walk around the room.

Exercises to prevent joint stiffness and immobility, osteoporosis

Neck exercises

• In the supine position, bend and extend the neck in the longitudinal direction (pressing the head to the chest and moving it back).
• In the supine position, bend and extend the neck in the transverse direction (tilt the head to the right and then the left shoulder).
• While lying on your back, turn your head to the right and left.

• Flexion and extension of the phalanges of the fingers at each joint. Adduction and abduction of the thumb to the palm. Flexion and extension of the entire hand with maximum extension of all fingers at full extension.
• Circular movements with brushes clockwise. Circular movements with brushes counterclockwise.
• Flexion and extension of the arms at the elbow joints. In a lying or sitting position, extend straight arms to the sides.

• Clenching and unclenching of toes.
• Circular movements of the feet in a clockwise direction.
• Circular movements of the feet counterclockwise.
• Stretching the feet (as if standing on tiptoes).
• Pulling your feet forward.
• Flexion and extension of the legs at the knee joints.
• Flexion and extension of the legs at the hip joints.

• Sit on the bed from a lying position with the help of an assistant.
• Lie on your back from a sitting position with the help of an assistant.

Exercises to prevent congestion

Exercises to prevent infectious and inflammatory processes in the lungs

• From a lying or sitting position, while inhaling slowly and deeply, slowly spread your hands to the chest, hold your breath for a few seconds, and then exhale slowly, bringing your hands to the chest.
• Take a deep breath while raising your arms up, hold your breath for a few seconds, then exhale slowly, pressing your arms folded across your chest in a cross to your chest and at the same time pull your legs bent at the knees towards your stomach.

• While lying on your back, pull your legs, bent at the knees and hip joints, towards your stomach as much as possible and hold them in this position for a few seconds. Then slowly straighten your legs.
• Inflate your stomach as much as possible and hold in this position for a few seconds.
• Pull your stomach in as much as possible and hold it in this position for a few seconds.

• Lying on your back, raise your legs up and make circular movements with them, reminiscent of riding a bicycle.
• Lying on your back, raise your legs up and make movements with them, reminiscent of the work of scissors, first along the axis of the body, and then across.
• Lying on your back, bend your right leg at the knee and hip joint and press it to your chest so that you can comfortably grab your shin near the ankle joint with your hands. Grasp the shin with both hands and, straightening it, “push” it through your closed hands.
• Repeat the exercise with your left leg.

Understanding the benefits of exercise is extremely important. Exercise can do wonders for a person. You can easily find many examples of how exercise helps older people. Exercise is a necessity for them, but does this issue only concern the elderly? It concerns everyone. After all, old people were once young. It is human nature to grow old, whether he wants to or not. In his youth, even in middle age, he tries not to think about it. Childhood, youth, maturity, finally, old age - a person has lived his whole life without having the slightest idea of ​​the enormous impact physical exercise can have on his health and state of mind.

What is the reason for this mass ignorance? Who is to blame here? Due to whose oversight has physical education not become an integral part of our lives?

Before we begin.

Before starting any exercise, get a medical examination and get your doctor's blessing. Exercises are divided into three groups, and they are intended for elderly and elderly people whose illnesses are caused solely by a sedentary lifestyle.

The first group of exercises will make your daily life easier and less dangerous. You will learn how to sit down, stand up, get in and out of a car, and so on. These exercises do not require any special physical effort, but they are very important because they will help you avoid injuries in simple everyday situations. They are useful for people with both weak and relatively good health.

The exercises of the second group are intended for older people who do not complain about their health, but are not averse to strengthening their body. This is a basic program that anyone who does not suffer from serious illness can do. Even if it seems to you that you are in good shape, do not neglect the exercises of this group - your muscle tone will improve, and therefore your physical condition. Even if you lead an active lifestyle and run every day in the morning, you do not exercise, say, the joints of the bones or fingers, so these exercises will benefit you, not to mention beginners.

The exercises of the third group are much more difficult. They are for older people who are already in good shape and have been training for many years. If after the exercises of the second group you have become stronger, more mobile and feel the need to add new stimulating movements to the main program, then you should join this group. Introduce new exercises gradually, without stopping the old ones, only then will your exercises be complete.

Consult your doctor and he will tell you which group of exercises you should start with. Based on your physical condition, the doctor will determine what you can handle now. Are you cheerful and healthy? Do any exercises of the first and second groups without fear. If you are truly “in shape”, exercises of the third group will not harm you.

Let's say the doctor gives you the go-ahead to complete the main program. Well, you can start, but do not forget to carefully follow all the instructions. The exercises have been tested many times with success by older people of all ages. There is no need to be overzealous: do the exercises as many times as recommended. If this is not within your power, do as much as you can, trying to gradually, over several days or even weeks, get closer to the proposed norm.

Perhaps the doctor will advise you to slightly change some exercises. He will do this taking into account your personal capabilities and the needs of your body. If the doctor believes that some exercises from the main program are contraindicated for you, follow his advice unconditionally.

Precautionary measures.

This needs to be learned once and for all: there is no need to be overzealous. Moreover, if you have led a sedentary lifestyle for many years and your task is not at all to turn into a great athlete overnight. Don't rush your body, don't push it. You've already waited so long that you might as well wait a few more weeks or months. If some exercises are not easy for you right away (for example, raising your leg thirty centimeters from the floor), do not despair. Raise your leg as far as you can. Let it be only three centimeters at first. But tomorrow or next week you will raise it by five centimeters, then by ten. Determination, patience - and the result will come.

Exercise can be dangerous. Exercises should be approached with caution.

If you ask what is possible and what is not, and whether exercise in old age is dangerous for the body, then we can tell you about a certain Mr. X. This could be a young man, middle-aged, or elderly. He does almost no physical activity. He works and sits near the TV in the evenings. On weekends he hangs out in the yard. Once or twice a week he and his wife go to friends’ houses for dinner. Mr. X lives either outside the city, on the outskirts, or in the very center.

And then one day Mr. X makes a decision: I’ll stop sitting, I’ll lead an active lifestyle. The benefits of exercise are being trumpeted on all corners, and he eventually succumbs to the propaganda, but what to do? Running? To do this you need to get up early. Maybe tennis? Some of his friends play tennis. The occupation is prestigious and involves visiting a club. In addition, it allows you to get out of the house for a few hours and take a break from your family. Perhaps Mr. X even remembers that he once played tennis well in his youth. One way or another, Mr. X enrolls in the club, now at a certain time he can use the court and the help of an instructor. Once a week, on Saturdays, for half an hour or even an hour. Mr. X is determined to make the most of this hour.

First day on the court. The instructor makes him run a little, then ball training begins: Mr. X hits the ball and receives serves. He runs, stops, runs, stops. He is completely unsettled and tries to catch his breath at every opportunity, even if he sees that the ball will return to him in exactly a second. Jerk, stop, jerk, stop - a colossal load falls on Mr. X's heart. And he has a heart attack right on the court.

So, all beginners - do not forget about the case of Mr. X. Exercises, especially those that require a lot of energy, cannot be done from time to time whenever you want. You can't plunge your head into them. You must prepare your body for intense physical activity.

As for Mr. X, he may not even have had a medical exam before going on court. Otherwise, the doctor would definitely warn him: vigorous physical activity is harmful, if your body is not prepared for it, your heart may not withstand sudden overloads. But Mr. X did not take precautions, did not think about what processes were occurring in his body. I didn’t understand what the point of sports was in general. A sensible tennis player (and a sensible instructor) will not torture his body with sudden jerks and stops. He knows that the movement must be continuous. Even if the ball is on the other side of the court, the tennis player continues to move, because a sharp jerk and subsequent stop put a strong strain on the heart.

What is possible and what is not?

Remember some “dos” and “don’ts” - they will help you avoid injury and make exercise safe and enjoyable.

Interfering with normal circulation is unwise under any circumstances, but be doubly careful during exercise. It is better not to wear any kind of corsets or belts, unless they are specifically prescribed by your doctor. Do not use tight elastic bands for socks or stockings. Take off your jacket and tie. Loosen the belt. Give your body as much freedom as possible. Exercise stimulates blood circulation, but slowing down the flow of blood is unsafe.

What should you wear for classes? Remember that during exercise the body generates heat, hundreds of times more than the body at rest. Heavy clothing, leather, and other materials that may block heat from escaping will harm you. Practice in a cool room, wear light, loose clothing, and try to avoid shoes.

In general, you need to dress wisely.

If you decide to go for a walk in cold weather, it is recommended to wear a warm sweater and a light coat, rather than a heavy, heat-resistant fur coat. A sweater will absorb sweat, and a light coat will release excess heat.

Any time of the day is suitable for classes, but not the afternoon. Immediately after eating, your heart is under increased stress because it sends blood to the digestive tract - this helps to digest the food you eat. And if, after eating, you immediately go for a walk or begin to move actively, the heart will be subject to additional stress - it will have to send blood not only to the digestive tract, but also to the extremities. Of course, after eating a person is slightly relaxed, it is difficult to move on a full stomach and, therefore, exercising at this time will not bring you any benefit.

This is the only caveat. Any other time is fine. Some people like to study soon after waking up. Others prefer to have a morning cup of coffee first. Still others like to study an hour before lunch. And many people like to do exercises before going to bed. They find that they fall asleep easier after exercise. (However, there are other opinions on this matter. Some people think that exercise is too stimulating, therefore making it more difficult to fall asleep. Here you will have to determine for yourself which category you personally belong to.)

Choose a time convenient for you, a cycle of exercises and try to stick to one regimen.

Education gap.

We should blame our education system - it encourages sports, but does not indicate a direct connection between physical activity and human health. You can blame the government - it spends millions of dollars to attract young people to exercise, but it turns out to be too short-sighted - why not implement an exercise program that would clearly indicate its place in the fight for health and survival in old age? You can also blame scientists, researchers and all doctors - why don’t they advocate for physical exercise as a universal form of preventive medicine, why don’t they ring all the bells? Is prevention expensive? Is it really necessary to wait until the thunder strikes and then start worrying?

Every year, millions of dollars are spent on studying phenomena such as arthritis, cancer, diabetes, heart failure and even so-called “aging.” No less sums should be spent on promoting physical culture, not as a source of beauty, but as a source of health and independence throughout life.

You need to get used to physical education from childhood, from school. It should become a part of every child’s life, only in this case will boys and girls, when they grow up and enter the adult world with all its difficulties and problems, remain faithful to the exercises. Then these men and women will become elderly, but the habit of exercising their body every day will remain.

If you read this article and started exercising your body in your later years, great. Based on your achievements, other older people will be able to judge the benefits of physical education. Moreover: you will be an excellent example for your family members, your children and grandchildren will understand how much physical exercise means in a person’s life.

They will see how your life has changed, and they will think about the fact that someday they themselves will reach your age, an age in which a person’s happiness and health completely depend on the youth of the body and soul.