Chinese hygienic gymnastics for the elderly (1961). Morning wellness therapeutic exercises for the elderly Weekly training plan and basic rules for classes

Age-related changes in the organs and systems of the body are an integral part of human life. With each passing year, their natural functionality decreases, which leads to a deterioration in the quality of life. Special exercises, designed for the elderly, help to stop this process. They stimulate blood flow, allowing organs to receive more oxygen and nutrients. Proper and regular physical activity strengthens muscles, ligaments and joints. They make you feel better and lift your spirits.

How to exercise for the elderly. A Few Rules

Even with a great desire of older people to lead an active lifestyle, you need to understand that in old age, the load should be dosed. Such measures are associated with the following reasons:

Decreased metabolism;
Due to the high content of decay products, rapid fatigue occurs;
The skeleton is modified;
High tone against the background of reduced muscle mass;
Due to the shift in the center of gravity, the gait is changed;
Due to poor blood flow, balance problems are possible;
Reduced filling of the lungs;
Changes in the heart muscle;

All these age-related changes are exacerbated by various pathologies. Therefore, they are selected and performed, taking into account the following rules:

Before and after training, pulse and pressure are measured;
Duration of training - half an hour 2 times a week;
You can use all the starting positions, but standing exercises need to be done less than all the others;
It is forbidden to make sharp or fast tilts or turns, slow and smooth movements are shown;
The complex must include exercises that stimulate balance and the vestibular apparatus.

Note!

From training, you need to exclude exercises that can provoke falls! In old age, they most often lead to fractures.

Classes are carried out only with good health of a person.

Contraindications

The use of physical education for the elderly should be abandoned for such health disorders:

Pathologies of internal organs during the period of exacerbation, characterized by depression of their natural functionality;
Aneurysm of the heart and large vessels;
Changes in the psyche associated with memory lapses, the inability to navigate in time and space, inadequate reactions to the situation;
Muscle thinning;

Note!

To perform it, you will need a fixed support on the floor. Lie on your back so that you can grab it with your hands. Then lift straightened legs up and gently lower. To achieve the desired therapeutic effect, the exercise is done from 5 to 10 times.

All workouts end with relaxation. To do this, take any comfortable position and rest for a few minutes.

Very easy gymnastics for those over 60 (video)

Every Monday at AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for middle-aged and older people.

The task of gymnastics is to adapt the body to everyday stress, regulate the work of the cardiovascular, autonomic, neuromuscular systems, strengthen the musculoskeletal system, and create a good mood for middle-aged and older people.

All exercises must be performed with a smile and to the music.

Breathing exercise.

Starting position (s.p.) - standing, feet shoulder-width apart, arms freely lowered. We raise our hands through the sides up, inhale through the nose, lower our hands - exhale through the mouth. The diaphragm works, the shoulder blades are reduced and divorced. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and don't stress.

2. Shoulder rotation

I. p. - standing, legs slightly wider than shoulders, hands to shoulders. Rotational movements in the shoulder joint forward and backward. 4 turns forward, 4 back. We repeat 5-7 times.

Everyone regulates the volume and intensity of the exercise performed by himself. If you are under 62, you can do more repetitions.

4. Warm up for the knee joints

I.p.- standing, legs wider than shoulders, slightly crouched, hands on knees, keep your back straight.

We bring our knees together, we breed at the expense of one-two-three-four. 3 repetitions. Finished the exercise - sat down on a chair.

6. Forward bends

I. p. - standing, legs slightly wider than shoulders, arms lowered. We do 2 springy slopes for each leg. At the expense of 1-4 we lean forward, then to one leg, at the expense of 5-8 - forward, to the other leg. Straightened up, hands on the belt, slightly bent back. You don't have to tilt your head.

When bending over, do not force yourself to reach the floor. The knees can be bent. Those who can only do 3-4 reps can stop there, those who can do more, do 6-7 reps.

7. Exercise "Swimming"

I. p. - standing, legs slightly wider than shoulders, arms lowered. "Swim" crawl. On the count from 1 to 4, the hands go forward, then back. The range of motion should be maximum. When the body has been kneaded by the previous exercises, this is done easily. The upper shoulder girdle receives the load.

9. "Boxing match"

I. p. - standing, in hands - small dumbbells or half-liter plastic bottles with water.

We stand in a boxing stance, the body does not bend either forward or backward, legs shoulder-width apart, stretch the right arm forward, the left bent and behind the right. The exercise is carried out at different speeds. The first round is reconnaissance in combat. On the count from 1 to 8, we throw one or the other hand forward, do 3 repetitions, the second round - a little faster, on the count from 1 to 8, three repetitions. And the final round is the shortest and most effective: very quickly we throw out hands to the count of up to 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.

10. Sipping

I.p. - sitting on a chair. We take a children's ball in the form of a hedgehog, but you can perform the exercise without it. (The exercise is more difficult to perform with the ball.) Hands with the ball - in the castle, pull them forward, turn the palms outward, stretch until a crunch. Hands, bending at the elbows, on themselves, the hands turn inward, we straighten the arms at the elbows - the hands outward. We perform on the account from 1 to 8. We do 5-6 repetitions. After the end of the exercise, twist the brushes closed in the lock to the left and right.

Breathing exercise.

11. Exercise with an expander

(A rubber expander is sold at any pharmacy.) I. p. - standing, legs slightly wider than shoulders. We raise our hands up, stretch the expander, wind it up behind the head, release our hands - the expander is in front of the head. We perform on the account from 1 to 8. All the muscles of the upper shoulder girdle participate in this exercise. The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.

12. Pulling the knees to the chest

I.p. - sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. We bend the right knee, pull it to the chest, hold it with the hand for 2 seconds, lower the leg. We perform the exercise on the account from 1 to 8. The same with the left knee. We do 8-12 repetitions. This exercise removes the stomach.

Breathing exercise.

14. Retraction and rotation of the feet

I. p. - sitting. We take off our shoes. We stretch our legs and hold the canopy. Hold on to the back of a chair. Pull the toes of the feet towards you, pull them away from you. We do not lower our legs. We make an effort. We do 6-8 repetitions, and then circular rotations with the feet inward, then outward.

Breathing exercise.

15. Lunges with twist

I. p. - standing, leaning on the back of a chair. We take a step forward with the right foot, squat, bend the knee, the left leg is extended back and rests on the floor. Then turn, change legs and arms, all the time we lean on the back of the chair. Second hand on the belt. This helps keep your back straight. The body is perpendicular to the floor, do not slouch, do not bend. One, two - turn, three-four - turn. We repeat 6-8 times.

16. Push-ups from the back of a chair

I. p. - standing, facing the back of the chair. We bend-unbend the arms at the elbow joint under the weight of our own body. The back and legs are on the same straight line. We rest on the floor with toes. When young people push up from the floor, they should lift 80% of their weight. It is difficult for older people. From a chair, they lift 18-20 kg at most.

This exercise must be performed carefully and briefly. Someone in the past could have had a fracture, someone had weak hands.

We count from 1 to 8. We make one call.

17. Self-massage

I.p. - sitting, legs slightly apart, hands on knees. With your fingertips, applying a little effort, massage the back of the head in a circular motion. We rise above - to the parietal region. Then we massage the forehead above the eyebrows - from the center to the temples. We go down a little lower - to the superciliary arches. We stroke the face from the nose to the temples. Gently rub whiskey in circular motions. Massage the nose with two or three fingers. We go from the wings to the bridge of the nose. Then massage the cheeks and chin in circular motions. And now - light pats under the chin. Let's move on to the foot massage. The most important thing is that we ourselves regulate what efforts we will make.

We massage the calf muscles with both hands from the bottom up, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then lightly hit the muscles with the edge of the palm. We do everything with a smile.

18. Tilts to the knee

I.p. - sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, holding the leg with your hands. Slowly bend over and hold this position for a few seconds. We change legs. We repeat the slopes 2 times. Now we have the muscles of the back and pelvis working. You may feel tension in your lower back.

Breathing exercise.

20. Walking on straight legs

I. p. - standing, legs slightly wider than shoulders. Hands behind the back, bent at the elbows, hands at the waist. We rise on toes and slightly set aside one leg to the side. So the penguins walk on south pole. We perform the exercise on the account from 1 to 8. We do 6-8 repetitions.

21. Relax

In conclusion - take a pose that will allow you to completely relax. I. p. - sitting on a chair. The legs are extended, the arms hang relaxed, we tilt our head forward, we sit like this for 30-40 seconds, listen to music and relax.

Note: Charging takes approximately half an hour. If you are under 65, you can do it longer - up to 40-45 minutes. People over 70 do not recommend doing it for more than half an hour. After 75 years, it is enough to work out for 25 minutes. After charging, it is good to take a contrast shower.

Our reference

Pavel G. Smolyansky- athletics coach, worked with the Russian national athletics team and the national team of the Republic of Guatemala. In Russia, his students became champions of the Russian Federation 11 times in middle and long distance running, three times they won European Cups among sports clubs. In Guatemala, they set 23 national records.

Pavel Grigorievich created his own set of exercises for middle-aged and older people. Every Saturday from 11 am to 12 noon, he conducts adaptive gymnastics at the All-Russian Exhibition Center in pavilion No. 5.

As you know, regular exercise is a factor that reduces the risk of developing cardiovascular disease. According to existing regulations, doctors recommend regular exercise. If you have not exercised for a long time, it is useful to familiarize yourself with general rules. Then classes will bring only benefit and pleasure.

Very useful daily physical activity of moderate intensity lasting at least 30 minutes. You need to force yourself to do the exercises at all costs without any concessions, sometimes overcoming the reluctance to move. This reluctance is associated with a decrease in the mobility of nervous processes in old age, a deterioration in the processes of oxidation and metabolism.

The best time to practice daily hygienic gymnastics is in the morning, immediately after sleep. You should not do gymnastics soon after eating. Between meals and gymnastics, at least 1.5–2 hours should pass. It is also useful to do several exercises in the evening, 1–1.5 hours before going to bed.

Morning gymnastics, in addition to general strengthening of the body, development of mobility and strength, creates a feeling of cheerfulness for the whole day, helps to get involved in work activities faster. Morning exercises should be more intense, with the inclusion of a large number of exercises and repetitions of each exercise.

Evening gymnastics creates Better conditions for relaxation, strengthens sleep, especially in people of mental labor. Evening gymnastics is less intense, performed at a more relaxed pace, with fewer repetitions of each exercise. It can be replaced by a walk in the fresh air.

General rules for performing physical exercises in old age

1. You can not reach exhaustion.

2. The program should be pleasant for you. Don't do what makes you uncomfortable.

3. You should not practice earlier than 2 hours after breakfast and 4 hours after dinner.

4. Do not perform intense exercises before bedtime - it is better to do them no later than 2 hours before bedtime.

5. Empty your bowels and bladder before starting classes.

6. It is most useful to exercise in the fresh air.

7. After intense exercise, it is good to take a shower.

8. Eat and drink should be no earlier than 30-40 minutes after class.

9. Do not give up physical training, let it become one of the main priorities in your daily routine.

Walking is highly effective and beneficial, although it is time consuming. It is available to everyone, including the elderly. The walk is a pleasure, does not require a special suit, does without additional cash costs, has a healing effect on the entire body.

Walking is a natural and pleasant activity and does not require the creation of any special conditions: a person can walk anywhere, at any time, alone or in a company. For walking to be healthy, it must be aligned with the principles below.

Walking time (in minutes) per week:

1) 1-3rd week - 15-20;

2) 4-6th week - 20-30;

Distance doesn't really matter, what matters is the length of the walk.

Walk at a pace that suits you. During the first weeks, you should not rush forward.

Walk at a constant and comfortable pace. 100 steps per minute is usually considered a comfortable pace, 120 steps per minute is a fast pace, 140 is a very fast pace. Try to choose a route that way to avoid intersections and busy streets.

Silence contributes good mood. At first, a route without ups and downs is preferable. While walking, you should experience a little effort. If you feel a significant heaviness, a fast and strong pulse, sweat a lot and are tired, it means that you were walking too fast.

Signs of proper walking- this is light sweat, accelerated breathing (but not shortness of breath), slight fatigue, pulse slightly faster than usual, cheerful state of health.

Limit yourself to a light drink (such as a glass of water) before walking, even if you are hungry. Walking reduces the feeling of hunger. Do not start walking earlier than 2 hours after eating.

In no case should you continue walking after a stop caused by dizziness, headache, shortness of breath, pain in the lumbar region, etc. Take a long break and then slowly return home. Go slower next time. Remember that walking should be non-stop.

Daily exercise is essential for the elderly. It should firmly enter into everyday life, become an integral part of the whole way of life.

It is very important to choose the right exercises for daily gymnastics. These exercises should be simple and accessible to the forces of the practitioner and at the same time sufficiently influence the strengthening of the activity of various organs. For the elderly, it is also very important that the exercises contribute to the development of correct posture, maintaining the flexibility and mobility of the spine, which weaken with age.

When exercising, remember to correct breathing. In old age, in connection with a decrease in oxidative processes, the setting of breathing becomes especially important. The breath should be full, calm, mainly through the nose. Exhalation is slightly stronger and longer than inhalation. Avoid rapid short breathing, straining and holding your breath.

A set of exercises for the elderly

Do exercises daily. Do the exercises carefully, repeating each movement 5-10 times, do not hold your breath. Repeat the set of exercises 2-3 times a day.

To exercise in a prone position, you need to lie on your back in a comfortable position and put a pillow under your head. Do your exercises carefully. Try to maintain a natural breathing rhythm during exercise. Take breaks if necessary. Remember that daily gymnastics will achieve the best result.

1. Raise your straight leg up, then slowly lower it down. Do the same exercise with the other leg.

2. Rotate your knees bent to the left and right. Do the exercise slowly.

3. Rotate and lift your upper body alternately to the left and right.

4. Take one arm back and behind your head, then slowly return to the starting position. Do the same exercise with the other hand.

6. Raise the pelvis up, then slowly lower it.

7. Rotate your feet like a bicycle, at the right speed. Bend and unbend at the same time the legs at the ankles. Don't forget to pause.

8. Focus on the condition of the muscles of the hips and back. Raise your upper body by bending at the waist.

9. Lying on your side, lift your straight leg up. Do the same exercise with the other leg.

10. In a sitting position, transfer body weight from one buttock to another. Use a support if necessary.

11. Breathe evenly. While inhaling, try to straighten up.

For implementation sitting exercises , sit on a chair in a comfortable position, keep your back straight. Rest your feet on the floor. Do your exercises carefully. Don't hold your breath. Repeat each exercise several times. Do gymnastics daily.

1. Cheerfully "march" with your feet, moving your hands to the beat.

2. Swing in a chair in a waltz rhythm to the right and left, transferring weight from one buttock to another.

3. Raise your shoulders up and then down.

4. Raise your feet in turn on your toes and heels.

5. Touch the elbow of the right hand to the left knee, then the elbow of the left hand to the right knee.

6. Fold your hands on your stomach without pressing on it. Inflate the stomach, then pull it in, working the muscles. Repeat the exercise several times.

7. Lean on the back of a chair, take one leg back. Raise your leg without bending it at the knee.

8. Make a circular motion with each hand in turn from the forehead to the back of the head.

9. Stretch one leg forward, bending at the ankle, hold for a short while. Do the same exercise with the other leg.

10. Take a deep breath and straighten your back. Lean forward as you exhale. Repeat the exercise 2 times. Then straighten up.

11. In the morning and evening in bed: lying on your back, bend your knees and alternately raise and lower them.

You abuse sports, if after a workout you want to take a nap, you feel tired until the end of the day, your muscles hurt.

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Morning awakening is a gradual transition from sleep to active life. Thus, all organs and organ systems must “wake up” and switch to a new mode of operation. For young people, this process may take only a few minutes, but the older you get, the more time you need to recover. For older people, this transition takes up to an hour and a half. At the same time, such a slowdown of all functions is not very good for the body, and the reduction in the process of “waking up” plays a very important role.

Scientists have found that prolonged adjustment of the main systems of the body, which occurs during the transition from sleep to wakefulness, affects a person bad influence. At the same time, it is known that you can increase the speed of awakening by activating nervous system by supplying impulses from the muscles to it. Such signals will help to start the work of the cardiovascular and respiratory systems. If you include various muscle groups at the same time, then the awakening mechanism will accelerate even more.

It is for these purposes that daily morning health-improving therapeutic exercises for the elderly are used. This is a kind of exercise in order to quickly activate all the processes occurring in the body. With the help of a simple set of exercises, you can strengthen the joints and ligaments, compensate for the lack of movements, remove posture disorders and increase motor abilities. chest and spine. Thus, there are improvements in the connective and bone tissue, which is manifested by an increase in overall strength and muscle tone.

Elderly people must definitely perform morning exercises in order to keep the whole body in good shape. It is worth remembering:

Do not get out of bed abruptly in the morning, stretch well and without sudden movements, slowly;

Drink a glass of warm water - this will start the bowels and help get rid of toxins

Morning exercises should be carried out in a ventilated room;

You should wear comfortable clothing appropriate for the temperature;

Observe the correct measured breathing during gymnastics;

The load should not cause fatigue, but cheerfulness and good mood;

Upon completion of the exercises, it is best to move on to water procedures.

In old age, during gymnastics, it is important to activate all muscle groups. Here is an approximate set of exercises:

1. Sit on a chair. Move your eyes up, down, left, right. After that, make rotational movements with them. In turn, repeat both versions of the exercise with lowered and raised eyelids. Do not hurry. At the end of the repetitions, stroke your closed eyes with light circular movements of your fingers. Blink.

2. In the same position, turn your head in different directions, repeating 5-6 times. It is best to fix your gaze on a certain point in front of you.

3. Also sitting on a chair, do several repetitions of strong clamping and unclenching of the eyelids. Do not rush, repeat ten times.

4. Standing, place your feet shoulder-width apart, arms freely lowered. Stretch your leg back, put it on your toe, at this time raise your hands up, inhale and bend stretching. Exhale as you return to the starting position. Repeat with the other leg. The total number of repetitions is 4-6 times.

5. With legs wide apart, place your hands in front of your chest. On inspiration - a sharp turn of the body to the side, arms rise up. On the exhale - the starting position. Inhale - tilt back, arms to the sides. Exhale - starting position. Repeat by changing the position of the hands. The total number of repetitions is 4-6.

6. Heels together, socks apart, hands on the belt. Inhale - rise on your toes, exhale - sit down, stretching your right hand forward, and your left hand back. Return to starting position and repeat, changing hands. Slowly, repeat 4-6 times.

7. Standing, spread your legs shoulder-width apart. On an inhalation, lean to the left, one hand up, the other down. On the exhale - the starting position. Repeat, tilting to the right. The total number of repetitions is 4-6 times.

8. Standing, spread your legs shoulder-width apart, place your hands on your belt. On the inhale - swing the leg to the side, on the exhale - the starting position. Repeat with the other leg. From the beginning - 4-6 times.

9. Take an emphasis on your knees. Inhale - straighten your right leg back, exhale - the starting position. Repeat on the other leg. At the same time, do not bend your arms, but try to stretch your leg completely. It is imperative to control breathing.

10. Lying on your back, spread your arms and legs to the sides. As you exhale, bring forward left hand, and, turning to the right, slap it on the palm of your left. On an inhale, return to the starting position. Repeat the same with the other hand.

11. Standing, spread your legs shoulder-width apart, arms freely lowered. On an inhale, swing your leg back, arms to the sides. On the exhale - the starting position. Repeat with the other leg.

12. Standing, arms raised to the shoulders. On the inhale - spread your arms to the sides and bend well. As you exhale, slowly return to the starting position.

13. Standing, spread your legs shoulder-width apart. Walk in place, lifting your hips high. Don't rush, control your breathing.

Since this gymnastics is health-improving, the speed of its implementation is free. Movements should be performed without tension and smoothly. The approximate set of exercises can be adjusted independently. It is important that classes bring you pleasure and give you energy for the whole day.

Sport strengthens and tempers the body. There are many examples where older people feel not just like young people, but much better. The reason for this is a sport that is never too late to take up. But the body needs to be loaded gradually, for those who need physical activity, as well as those who want to improve the body and improve health, a simple gymnastic complex is offered, which is suitable for the elderly, but young in spirit.

What results can be achieved

Age imposes its own adjustments, as a rule, the body by the age of 50 - 60 years has persistent diseases, often chronic. Youth is gone, sadness. Oh, if we could return everything back, the old people would live a completely different life - they didn’t drink, they didn’t smoke, they ate well. But this is a double self-deception - the young body will not listen to anyone's advice and will live as it is more convenient, the second deception is that youth has irretrievably gone.

If you old man, even if you have gone through a hundred diseases and a hundred operations, you must remember that the human body is an amazing thing. He is able to develop, recover at any age. A man is as young as he feels. Many people started exercising at a late age and achieved not only good health, but also good sports results.

There are many examples where older people aged 80 and over are much stronger, much healthier than most young people on the planet. An example is the Catholic nun Madonna Bader, who at the age of 86 takes part in Ironman competitions, which consist of running, swimming, cycling over very long distances. Moreover, she takes part almost every year - she has already passed 45 of these triathlons. Even well-trained young people, for the most part, are not even able to reach the finish line, let alone win.

Madonna Bader argues that sport is not only physical, but also spiritual development. In an interview with the Age of Happiness project, Madonna Bader said that the idea of running and generally playing endurance sports was given to her by a familiar priest. He said running and exercising will help strengthen the body, mind and soul. The nun began to study only at the age of 50, at the age of 52 she took part in IronMan. Classes and training, according to the nun, completely eliminated her fear of old age and aging in general, because she feels young, and she really is, despite the fact that she is well over 80.

There are no restrictions for older people, there are only stereotypes that need to be overcome. But, of course, you need to start small, it is advisable to consult a doctor and take into account existing diseases. But you need to keep in mind that gymnastics is not only healing, a lot of exercises have a healing effect. For example, diseases such as spinal hernia, osteochondrosis, arthritis, arthrosis and others are successfully treated with the help of special physical activity.

Exercises

Gymnastics for the elderly can replace morning exercises, exercises can be done to the music, starting from the head, we work out the shoulder complex, arms, abs and then move on to the pelvic region and legs. Do not limit yourself in quantity - do as much as you like. But count on the strength to do all the exercises in one session.

standing exercises

Sitting exercises

We raise our legs one by one, then we hold them at the level of a chair and cross them in a horizontal position, as if we were working with scissors.
Sitting on a chair, we bring our knees to our chest in turn and press them to ourselves with our hands.
Sitting, we raise straight legs, twist our feet, pull and bring the toes closer.
Sitting, we put the foot of one leg on the knee of the other and pull the foot towards us with our hands, at the same time tilting the body to the knee.

Strength exercises

To strengthen the muscles of the hands, you do not need to exercise on simulators; during simple exercises, you can pick up loads - dumbbells, sand bottles. The load can be increased, because muscles grow even in older people, the main thing is training.

Exercises on projectiles

Gymnastics for the elderly may well include exercises on the apparatus. The main projectiles - a horizontal bar, parallel bars, a gymnastic wall are in any yard (for example, on a sports ground at school). Of course, you need to make allowances for age and opportunities, but you can reach any heights at any age. Just keep in mind that the bones become more fragile, nothing can be done about it, it is better to avoid falls from a height.

You can buy and install shells at home, but it's best to practice outside, in any weather - this is both a walk and an opportunity to chat with like-minded people.

Hang on the projectile, slowly turning the pelvis in different directions.
Pull up on a low horizontal bar, feet on the ground.
Make attempts to pull up on a high horizontal bar. Of course, it may never come out, but the attempt also creates the necessary tension, and, in addition, by doing long time, you can pull yourself up at least once.

Parallel bars:

Gymnastic wall

Hang on the stairs and raise your knees.
1. Rise and fall (as on a regular stepladder).
Place one leg at waist level and bend to the other leg.