SPORT FOR OLDER PEOPLE

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Hello friends, today we are going to talk about the benefits of doing sports for older people. So now you know, if you are in this group or have someone close to you in this group keep reading.

Let's look at the following images and reflect.

Archivo:Pirámide de población de España (2007).png
https://es.wikipedia.org/wiki/Archivo:Pir%C3%A1mide_de_poblaci%C3%B3n_de_Espa%C3%B1a_(2007).png
Población: España 2019 - PopulationPyramid.net
https://www.populationpyramid.net/es/espa%C3%B1a/2019/



In 2007 the largest population group was between 25 and 40 years old. We were a relatively young population. In the 2019 data, the largest group is in the range of 40 to 60 and increasing every year.

Spain is a country where older people are a large group and there is a good quality of life.

For this reason, we want to help this population to stay active and healthy and that is why I bring you this post where we talk about the benefits of sport in older people.

Let's go to the topic. What benefits can physical activity have in older people?

The first thing to say is that over the years the body is changing and losing faculties for it, it is super important to help you age in the best possible way. Doing regular physical activity will help us to:
- Reduce cardiovascular risk
- Lower risk of sudden death
- Decreased sarcopenia
- Decreased osteoporosis
- Reduces the risk of falls
- Improves memory and lower risk of neurocognitive diseases
- Reduces depression
- Helps to socialize
- And in those retirees it gives them the opportunity to occupy their time in a healthy and fun way.

Let's talk a little about some of them.
As we already know doing sports helps to keep the heart healthy and strong, reducing the chances of suffering heart attacks and other coronary diseases. For more information you can read the post about SPORT REMEDY FOR THE HEARTE

Decreased sarcopenia. It is a disease common to aging that consists of the loss of skeletal muscle mass and strength that can lead to disability or even death. To avoid and reduce it, strength work is essential.

Osteoporosis decreases, which we talked about in the post HEALTHY BODY, HEALTHY BONE. Osteoporosis is characterized by the loss of calcium in the bone. When doing physical exercise, especially strength exercises, we help the bone to maintain and retain calcium, so we avoid this loss that makes the bone fragile.

Loss of balance and falls are common in older people, training strength and balance can help us reduce these falls that can lead to worse situations.

For those interested I leave you the link to an article about several studies that talk about different workouts to prevent falls and improve the health of older people.


https://drive.google.com/open?id=1wSA4xxR--5Xw2qRSBQEhbmQOfgolC41v


Another great benefit is the reduction of depression and loneliness, since many sports activities are carried out in groups. When we exercise, we release neurotransmitters such as serotonin and dopamine (considered the hormones of happiness and pleasure). In addition, it repairs neurons and increases blood flow in the brain.

As always we leave you some recommendations with the type of exercise to perform and the frequency.

First, it must be emphasized that it is very important to have the approval of the doctor and to have a professional in physical activity to help us carry out the training correctly and in the right amount.
Little by little as we improve, we can increase the intensity and duration.

- Aerobic. From 3 to 5 days a week about 20-30 min. Exercises like swimming, walking, running, cycling, hiking, etc.

- Resistence 2 or 3 days a week is enough to start. 20 min approx

- Flexibility. 5 to 7 days a week, this part can be done in addition to any other activity, be it walking, running, strength exercises, etc. In fact, stretching is always recommended after any workout and should not be done before warming up. (If anyone has osteoporosis, they should consult their doctor about how to do the stretches and, above all, never get into pain)
We also recommend exercising the mind, during training (walking and talking, exercise bike and solving arithmetic) or throughout the day, since the body is controlled by the mind











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