What kind of physical exercises to do after 60 years

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As we age, we lose muscle mass, and physical exercises help us rebuild it. In addition, muscles burn calories, which means that the metabolism is also stimulated if we do sports. Diseases such as diabetes, hypertension, osteoporosis or arthritis can be kept under control with the help of movement.

For a healthy heart, walk

Perhaps, at first glance, walking does not seem like a sport, but this activity is important after 60 years. Walking improves heart health, improves mood and, last but not least, keeps weight within normal limits. In addition, walking at a moderate speed is a safe exercise with minimal risk of injury, so it can be practiced by almost anyone. It is recommended to take at least 7,000 steps per day (approximately 5 km).

Lifting dumbbells for strong bones

Although it is also indicated for men, this physical activity is especially useful for women, who have an increased risk of osteoporosis after the age of 50. Dumbbell exercises help keep bones healthy and increase muscle strength and flexibility. It is good to use small or medium dumbbells and do a few series of 15-20 lifts, with 1 minute breaks in between. Attention: it is not recommended to lift weights that weigh a lot and involve increased physical effort!

Light running helps you maintain your weight

If you don’t have problems with your hips and joints, jogging can be an alternative for your daily portion of movement. For a successful and safe running session, it is good to equip yourself with suitable shoes and comfortable clothes and to have a water bottle with you. Choose soft terrain for jogging, such as a grassy forest path or a special running track. Attention: sprints are not indicated, as they could lead to injuries. It is recommended to run lightly to moderately and regulate the breathing in the rhythm of the steps.

Dancing improves the mood

Whether you choose to go to Zumba classes, or dance at home with your partner or friends, this form of movement helps you strengthen your muscles, improve your balance and burn calories. If you also learn new movements, even the brain benefits, because you also put it to work. In addition, dancing gives you a feeling of well-being and connects you with your loved ones.

Pedal for better circulation

If you feel that your joints are no longer like new and it is difficult for you to do a sport that puts pressure on them, choose cycling. By pedaling, your legs no longer have to support your body weight. On the other hand, the benefits are certain: riding a bicycle contributes to better blood circulation and strengthens the leg muscles.

do you have asthma Swimming makes breathing easier

Like cycling, swimming is especially recommended for people who cannot put pressure on their joints. In addition, asthma sufferers benefit by practicing this type of movement that helps them breathe more easily. Swimming burns calories, helps maintain cardiovascular health and strengthens muscles and bones.

Careful: If you are in poor health or suffer from certain disabilities, talk to your doctor about which exercises you can practice safely.