Here’s the recipe for healthy aging!

Here’s the recipe for healthy aging!

Physical Medicine and Rehabilitation Specialist Professor. Dr. Exercise can help prevent chronic diseases, reduce the risk of cancer, and improve balance and coordination among older people, says Deniz Ivsik.

Professor Dr. Evcik also gave tips on what exercises to do and how often to do them, and the situations in which attention should be paid.

Evcik said: “Establishing regular activity and exercise habits in older people is critical to achieving a healthy age and reducing the risk of premature death. Exercise in the elderly reduces the risk of chronic diseases such as heart disease, type 2 diabetes, and high blood pressure. Prevents osteoporosis and osteoporosis-related fractures and stimulates bone formation reduces the risk of stroke, colon and breast cancer. It is also effective in increasing muscle strength, improving balance and coordination and preventing falls. Increases, ”he said.

Which exercises should be done and how often?

Noting that exercise and physical activity should be a lifestyle of aging with health, Ivsik said, “The World Health Organization (WHO) recommends that people aged 65 and over should do at least 150 minutes of moderate or 75 minutes of vigorous aerobics per week. The exercise program It should be at least one week. It should be planned for 30-45 minutes a day for three days. In addition, aerobic activity should be done in at least 10 minute sessions. Days should include 10 minutes of warm-up and 10 minutes of cool-down exercises. In addition, a program consisting of an aerobic exercise can be made a few days and some days of strengthening exercises. Balance and stretching exercises are also included in the programs. Physical activity or exercise should not cause excessive fatigue in the person. Weakness, fatigue, dizziness, fainting, balance, abnormalities, tendency to fall, pain in muscular system, chest pain and irregular heart rhythm should be stopped immediately. If possible, the person should be taught to count the pulse during exercise. If the heartbeat is too fast, the exercise should be stopped, “he said.

“The program must be sustainable”

Evsick says older people who have never had exercise before should be evaluated by a physician, and says: “Any chronic disease that may interfere with exercise should be asked, and the medications used, if any, should be evaluated. It is advisable to continue the medications that should be used during the exercise. Exercise prescription is absolutely necessary. It should be specific to the individual. The most appropriate exercise program for the individual should be planned. Exercise should not be done on a full stomach and on a very empty stomach. During the exercise, the person should be able to maintain his breathing balance and not hold his breath during a strenuous activity. Always considered an intense program among adults.Wet should not be wet.Although recommended There are exercise and physical activity guidelines, but not everyone can follow this program. Existing chronic diseases and problems of the musculoskeletal system must be considered and the program must be specially prepared for the elderly. If possible, the type and duration of the exercise should be determined by the person. For those who can’t work outside, a program can be developed that they can implement at home with simple tools. The number and duration of the exercise can be increased as the individual endures. Most importantly, a simple program should be prepared that the adult would like to implement and the exercise program should be sustainable.

What is the importance of walking as a physical activity?

Noting that walking is an important physical activity, especially for older people who do not have the habit of exercise, said Professor. Dr. Evcik said, “You can walk for half an hour every day by gradually increasing it and switching to a faster program. If there is no difficulty or other problem, the walking time can be increased over time. Muscular system problems, pain, joint stiffness and Limitations are the leading cause that prevents walking. Supportive devices that can support the joint and support walking can be used. Walking can also ensure a person’s fitness, well-being and continuity of these gains. Achieving a healthy age and reducing the risk of premature death is crucial. For this reason, walking is a physical activity that can be done both alone and with others and also supports socialization. Important prescription. “

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