Weight training is also beneficial for older people

The musculoskeletal structure of the body requires constant activity and renewal through regular exercise.

1. What are the results of regularly performing a set of joint exercises?
2. Effective exercises for different groups of joints
3. General recommendations for performing a set of exercises
4. Benefits of staying at the Olympia House nursing home

It is thanks to this that a person can significantly slow down the aging process, which is a natural sign of the body’s development, and improve well-being and health.

An important role in this process is played by joint gymnastics for the elderly , exercises for which are developed individually based on a general complex. This is an excellent solution for the prevention of diseases of the musculoskeletal system, strengthening the cardiovascular and respiratory systems, and immunity.

What are the results of regularly performing a set of joint exercises?

With a decrease in activity in older people, there is a significant deterioration in the health and functioning of all internal organs. In addition, general metabolic processes slow down, which leads to a decrease in tissue nutrition, which loses its elasticity and flexibility and limits the range of movements.

By avoiding even the most minimal physical activity, older people experience pain and are at risk of developing physical inactivity and muscle dystrophy. exercises for the elderly and a set of active activities, helps to cope with this problem

Thanks to regular and systematic exercise, taking into account the current state of health and well-being, it is possible to improve the quality of life and strengthen the immune system:

• stabilization of blood and lymph microcirculation;
• improvement and activation of metabolic processes;
• stimulation of joint fluid production;
• restoration of muscle and cartilage tissue;
• increasing the range of joint mobility.

Against the background of positive changes after the introduction of exercises using a set of exercises into the daily routine of older people, an improvement in health is noted. This manifests itself in increased energy and vigor, increased mobility, strengthened memory and positive emotions. Even moderate physical activity brings elderly people a lot of pleasant moments associated with the stabilization of their psycho-emotional state and hormonal levels.

About the benefits of walking

Walking refers to moderate activity that does not cause discomfort or pain. If possible, it is worth replacing traveling on public transport over short distances with walking at a measured pace.

Age should not be a reason for giving up walks, usual shopping, visiting public places, or meeting with friends.

Walking has a comprehensive effect on the body:

• activates the work of the muscular and ligamentous apparatus;
• blood circulation and blood supply to organs and systems increases;
• metabolism accelerates, breakdown products are eliminated more efficiently;
• immunity increases;
• Gas exchange increases, tissues are supplied with oxygen, energy processes are launched;
• efficiency, vitality, mood increases, and well-being improves.

Walking engages many muscle groups, relieves spasms and excessive tension, which has a beneficial effect on the health and condition of the musculoskeletal system.

Effective exercises for different groups of joints

Joint exercises are included in the course of effective physiotherapy for the elderly and elderly.

It can be supplemented with walks in the fresh air, exercise in the pool or with a personal trainer, and massage procedures that have a beneficial effect on a person’s health:

• tilting the head to the sides and down, avoiding throwing it back, each exercise can be repeated 5 to 7 times, paying attention to changes in well-being;
• rotation of the shoulder joints is carried out in forward and backward mode, and you should not immediately select the maximum amplitude; circular rotational movements are sufficient;
• squeezing and rotation of the hands, palms must be extended forward and from this position, first perform squeezing movements, and then begin to rotate with fists;
• working with the knee joints, they bear the maximum load, so it is necessary for the joints to ensure maximum fluid flow by dilating and contracting;
• rotation of the feet, the exercise is carried out in a sitting position and for warming up you can stretch your toes towards you as much as possible, after which rotations are carried out 6-8 times in each direction;
• squats and lunges are done from a standing position, they can be combined and gradually increase the load when obtaining positive results up to 8-10 times per approach.

Living a healthy lifestyle as you age is extremely important for those at risk for certain diseases. For the elderly, it is very important to exercise regularly and follow all doctor’s recommendations, not forgetting that you should adhere to a certain level of exercise.

General rules and recommendations

The basic rules for doing exercises that bring benefits and not harm are gradualness and regularity. There is no need to fanatically and only periodically engage in physical therapy.

The following points can be highlighted when performing gymnastics:

• Warm up. The most important point in the complex, allowing you to warm up the muscles for subsequent loading.
• Slowness of execution. Each movement is performed calmly, without sudden jerks, with careful study of each muscle and ligament.
• Gradual load. The load on the joints should increase gradually. You should start with a small number of repetitions of each exercise.
• Regularity of training. Gymnastics should be done several times a day for 10–15 minutes. Course up to 30 days.
• No discomfort. Exercises should bring satisfaction and a feeling of slight fatigue. But not painful discomfort. If pain occurs, you need to stop exercising and consult a specialist.
• Relaxation. After completing the entire complex, you should rest, lying on your back with your legs extended. In this position, blood supply to the joints is restored.

By following these rules and practicing patiently, the condition of your knees will gradually begin to improve.

General recommendations for performing a set of exercises

When developing a set of exercises of any type, it is important to remember that with age, any body loses some of its functions. All health programs should be as gentle as possible and performed under the supervision of an experienced specialist or trainer to reduce the risk of injury and damage.

Before starting each lesson, it is necessary to do a light warm-up, avoiding sudden movements that are dangerous for those training. If a person’s chronic disease worsens or their health sharply worsens, it is necessary to stop exercising and begin treatment without aggravating the current health condition.

You should not choose too tedious and complex programs; a few basic exercises and repetitions 1-2 times are enough. After classes, vital parameters are examined and recorded, such as body temperature and blood pressure, to record an improvement in current well-being.

To recharge with the necessary energy for an elderly person, it is important to organize a regular and balanced diet. The diet should include fresh and processed foods of high quality, regularly update the menu and adhere to special or restrictive diets.

The effectiveness of joint gymnastics

Over the years, the ligamentous apparatus and cartilaginous tissue lose elasticity, the amplitude of movements is limited, and due to pain, a person begins to move less, thereby starting a circle - physical inactivity, pain, dystrophy. To prevent these conditions, we must not forget about gymnastics and other preventive measures.

There is a special set of exercises for joints, the effectiveness of which is as follows:

• normalization of metabolic processes;
• improvement of microcirculation of lymph and blood;
• expanding the range of motion of joints;
• normalization of metabolic processes;
• restoration of bone and muscle tissue.

In addition, such gymnastics improves the well-being of pensioners, reduces the risk of developing other diseases associated with physical inactivity, and also improves well-being. The pensioner will be able to feel active, energetic and flexible.

Benefits of staying at the Olympia House nursing home

If it is difficult to organize comprehensive and complete care for the elderly in Moscow at home, you can use professional services:

• good medical care;
• rehabilitation after injuries and illnesses;
• good nutrition and health;
• psychological support.

Each private boarding house for the elderly in the Moscow region, which is part of our network, provides its residents with care and attention.

Classes with wards are held regularly and physical activity is included in an adapted and prepared daily routine. To strengthen health and immunity, all available methods are used, from massage and physiotherapy to walks in the fresh air. A specialized network of private boarding houses for the elderly, Olympia House guarantees the provision of optimal living conditions, care and rehabilitation for each ward.

Contraindications

Gymnastics for the knee joints are most effective at the initial stage of the disease. This is when there is a chance for a complete cure.

There are situations in which therapeutic exercises may be contraindicated:

• with an advanced form of arthrosis. In this case, charging may have the opposite effect and cause harm;
• in severe forms of heart and vascular diseases;
• with unstable pressure;

• for colds and infectious diseases with fever;
• for hernias;
• during the period of exacerbation of gonarthrosis.

Exercise for hip joints

These gymnastic exercises for the hip joint for the elderly are recommended for diseases such as coxarthrosis, moderate arthrosis of the hip joint, and other musculoskeletal ailments.

• Lie on a hard surface, bend your knees at right angles. Smoothly pull them towards your hips and spread them in different directions, stay in a static position for 5 seconds. Take the original position. The number of repetitions is from 7 to 10.
• From the same position, bend your knees and slowly pull them towards the chest area. Repeat 7-10 times.
• Lie on your side, bend your knees at a right angle. We begin to raise one knee up, while the feet should be pressed tightly against each other. Let's repeat the same on the other side.
• Lie on your stomach, raise one leg 30-40 degrees, hold for 30 seconds. Do the same with the other limb. We do this on each side 7-10 times.
• Standing on the floor, place your feet 50 cm apart, perform squats so that your knees are at an angle of 90 degrees. The back is straight. Repeat 10 times.

Why is it necessary to do gymnastics in old age?

Unfortunately, after fifty years, the body begins to succumb to age-related changes and already manages to “accumulate” a number of chronic diseases. Any disease carries many unpleasant symptoms, chronic fatigue appears.

Researchers prove that people who regularly do morning exercises maintain good spirits and the ability to work much longer. Such old people compare favorably in appearance. Their eyes “shine,” feeling good arouses their mood, which means communication with others becomes easier.

Gymnastics of Doctor Bubnovsky

There is also gymnastics according to Bubnovsky for arthrosis of the knee joint. It helps avoid surgery and helps in severe cases. Classes take place on special simulators developed by Dr. Bubnovsky .

This is what classes with Dr. Bubnovsky look like

Some of the classes take place on simulators, after which it is useful to walk on your knees, on which you put on knee pads with ice. When crawling, you need to take deep breaths and loudly say “Ha” as you exhale. The effect intensifies.

The course lasts up to five months, after which the person will not experience pain when walking.

Physical therapy is the last chance to avoid surgery. Classes are selected individually for each patient, based on his condition.

Gymnastics for knee joints

This set of gymnastic exercises is recommended for patients with arthritis, arthrosis, and other ailments of the knee joint.

1. Lie with your back on a hard surface, pressing your heels firmly. Pull your socks towards you, rubbing your kneecaps.
2. Remaining in the same position, pull your knees up, pressing them tightly to your chest. Repeat 7 to 10 times.
3. In the same position, we pull our feet to our hips as close as possible. It is advisable that they press against the buttocks. Repeats – 10 times for each limb.
4. Raise both limbs 25-30 cm from the floor, still lying on your back. Move your legs crosswise (scissor exercise).
5. Lying on your stomach, raise your arms and legs straight, hold for 20-30 seconds.
6. In the same position, bend both legs at right angles and lift them one at a time, holding for 3-5 seconds. Then increase the pace by holding your legs in the air for 1 second.
7. Do gentle stretches and restore your breathing.

Such gymnastics for arthrosis of the knee joint, for the elderly, will help improve the dynamics of the joint, increase the amplitude of its movements, and widen the joint space.

Evdokimenko method

The complex developed by Dr. V.V. Evdokimenko, suggests more complex exercises for arthrosis for the elderly. This exercise will help develop and strengthen the muscles and tendons of the lower extremities and restore joint dynamics.

1. We lie on our backs, hips, shoulder blades and lower back pressed firmly to the floor. Raise one leg to a height of 15 degrees, hold for 30-40 seconds. Repeat the same with the other limb once. Then we perform 10 approaches for each leg at a faster pace.
2. You need to lie on your stomach, bend one leg at the knee at a right angle and raise it 15-20 degrees. Keep in a static state for 35 seconds. Repeat 10 approaches on the left and right sides.
3. Lie on your back, raise your legs 10 cm from the floor. Spread them apart, then connect. Repeat 10-15 times.
4. Stand up straight, holding onto a chair. Smoothly rise onto your toes, then lower just as smoothly. Repeat sets 10 times.
5. Standing on the floor, place one foot behind the other so that your toes and heel touch. Start rolling on your feet from right to left and vice versa.

Read also: Exercises for shoulder periarthritis

After completing the complex, you should perform stretching exercises and a light rubbing massage.