Health groups for retirees who do not want to age

To maintain good health in the elderly it is necessary to pay close attention to the systematic implementation of physical exercises. Health groups for pensioners help elderly people to strengthen joints, muscles, increase endurance, increase coordination of movements, maintain respiratory organs, and the cardiovascular system. Instructors working with this contingent select such exercises that would exclude the possibility of injuries and injuries.

What should a trainer consider when working with older people?

Exercises for senior citizens in a health group should not include tasks for speed (time-bound races), power actions (barbell concept). The load should be selected by the instructor taking into account the individual condition of the pensioner. It is better for older people to do the exercises in the morning. The number of repetitions of one task - no more than 10 times.

How to distribute the load?

Health groups for retirees are engaged with experienced instructors who make sure that "beginners" do not overdo it 2-3 days after the start of classes with physical activity. Gradually increasing the duration of classes, adding new movements and exercises. It is advisable to combine breathing exercises (gymnastics) with physical tasks.

Variant of a set of physical exercises

There is a health group for pensioners in Moscow in every district of the capital. Elderly people visit them not only for sports, but also for communication. What can be included in the package of classes for this age category?

1. The legs are shoulder width apart, and the hands are placed on the waist. The head is gradually tilted to the left and right shoulder (alternately), trying to reach the ear. Then the inclinations are performed back and forth, trying to touch the chest with the chin. Gradually, the speed increases. When performing this exercise, the head should not turn. As a final element, a circular movement of the head is performed clockwise.
2. The starting position remains the same. Slowly tilt the body to the right, pull the right hand to the knee. At the same time, we raise the left hand to the armpit. We perform similarly tilts to the left. When completing the assignment, we try not to make sudden movements.
3. We return to the starting position. Perform circular movements with the shoulders. The back during the exercise is rounded as much as possible, trying to bring the shoulder blades together.
4. We place our feet shoulder width apart, stretch our arms in front of us. We bring and spread both hands at the same time, doing the exercise “scissors”. Then we make circular movements with our hands.
5. We put our hands on the belt, the legs are shoulder width apart. We turn the torso to the right, then return to the initial state, stretch our arms forward. We repeat the task, turning to the left, then we take the initial position.
6. We sit on the floor, after laying a thin gymnastic rug. We extend our legs forward, gently tilt the body, try to reach the tips of the toes with our hands.
7. We lean against the wall, raise our hands smoothly up. Then we move away from the wall by 1-2 steps, we try to make tilts back, touch the wall with your fingertips. We return to the original position.
8. We lay down on our back, spread our arms to the sides. In the knees we bend the legs, lift them up alternately, try to touch the knees of the chest.

Health groups for senior citizens can use other options for physical exercises, supplement or modify tasks at the discretion of the instructor. If age and physical condition allow, you can, in addition to classes in the gym, ride a bicycle, skiing. There are also special health groups for pensioners (in St. Petersburg and other cities) in the pools, specializing in water gymnastics.

Conclusion

There is no such thing as old age for those people who arrange short morning jogs daily, regularly visit the pool, walk in the park with grandchildren, and lead a healthy lifestyle. Numerous health groups for pensioners are created so that people do not feel like unnecessary old people, as long as possible remain young, fit, active.