В обществе укрепилось два противоположных мнения относительно занятий спортом в пожилом возрасте. Кто-то утверждает, что с наступлением старости следует отказаться от интенсивных нагрузок и «беречь себя»; другие же говорят, что именно спорт и двигательная активность являются тем самым желанным «эликсиром молодости». В реальности же истина, как всегда, находится посередине.
Медики утверждают, что в пожилом возрасте полезны умеренные физические нагрузки. Если человек всю жизнь вел сидячий образ жизни, ему не стоит отказывать себе в спорте в пожилом возрасте, но начинать увеличивать активность необходимо постепенно. В то же время, если вы всю жизнь занимались силовыми нагрузками, бегали марафоны или ходили в спортзал, это вовсе не значит, что в старости ваше сердце будет в состоянии поддерживать такой же ритм. Умеренность в занятиях спортом и строгое соблюдение советов кардиолога – вот ключ к активному образу жизни в старости.
Какой спорт подойдет пожилому человеку?
Главная задача занятий спортом в пожилом возрасте – тренировка сердечно-сосудистой системы, поддержание двигательной активности, поддержание иммунитета и профилактика стресса. Кроме того, не стоит забывать, что существует довольно обширный ряд медицинских ограничений для людей, перенесших те или иные заболевания (что в старости не редкость).
Если вы планируете занятия спортом в пожилом возрасте – вам необходимо обязательно пройти консультацию врача и узнать, какие виды спорта будут для вас безопасны.
Как уже было сказано, в старости полезной будет лишь легкая физическая нагрузка, не требующая от сердца и всего организма серьезных усилий. Под запрет попадают и те виды спорта, где высокий уровень травматичности, так как заживление переломов и вывихов в зрелости идет гораздо сложнее. Это значит, что вам, скорее всего, придется отказаться от активных спортивных игр (кроме нагрузок, они сопряжены со стрессом, вызванным переживаниями за свою команду), а также постараться избегать традиционных фитнес-программ в современных спортзалах.
Полезные и опасные виды спорта для пожилых
Виды спорта, которые не рекомендуются пожилым:
- Фитнес в спортзале (за исключением программ, предусмотренных специально для возрастных клиентов);
- Работа с весами;
- Баскетбол, волейбол, теннис и т.д. (высокий риск появления травм);
- Спринтерский бег, прыжки в высоту и длину (вредны для сердца и дыхательной системы).
Если вы в прошлом – профессиональный спортсмен, вы можете продолжать заниматься любимым видом спорта, но только под присмотром врача и профессионального тренера. Если же ваш возраст старше 65 лет, то следует отказаться от перечисленных занятий, так как потенциальный вред от них будет гораздо выше, чем польза для организма.
Виды спорта, показанные для пожилых:
- Плавание (отлично укрепляет все системы организма и не наносит вреда суставам);
- Йога (при отсутствии противопоказаний со стороны суставов);
- Легкая утренняя зарядка;
- Скандинавская ходьба с палками (идеальный спорт для сердца);
- Лыжи;
- Настольный теннис (хорошая тренировка опорно-двигательного аппарата).
Все перечисленные виды спортивных нагрузок совмещают в себе достаточно плавный темп, безопасный уровень нагрузки на сердце, низкий шанс получить травму. Именно такими видами спорта можно заниматься и в 60, и в 70, и в 90 лет, если позволяют врачи и состояние здоровья.
Двигательная активность и спорт в пожилом возрасте – это шанс не просто сохранить высокую подвижность, но и профилактика старческой деменции. Занимаясь спортом, мы улучшаем кровоток, снижаем уровень стресса, поддерживаем мозговую активность, а все это в конечном итоге очень полезно не только для тела, но и для ума.
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