Appropriate sport for all ages

For better or worse, new technologies and advances in science significantly improved working conditions and eased our lives. In this century man has countless amenities and does not have to expend much energy in pursuit of their goals.

But with millions of amenities that you have created, our technological progress "took" a precious gift from nature - to move. Unfortunately, fewer people are involved in physical activity in their work environment rather than mental activity. More and more people prefer to board the cars, to shopping in local supermarket instead to walk away. This trend is detrimental to the population of developed countries, because the lack of movement is a major cause of disease in economically advanced countries.

Why should sports?

Why should exercising throughout your life time? If we can convince you of the need for daily exercise, then we have fulfilled the task of this article. Lack of physical activity is one of the major factors that contribute to health problems of people in industrialized countries and at home. Other major risk factors are obesity, alcohol and nicotine, which go hand in hand with the lack of sports and sports will. Statistics show that active people are enjoying longer life with higher quality value.

It is important to play sports every day or at least every day, experts recommend that physical activity is 45 minutes duration, the load comply with age. This does not mean that every day should expose his body to intense workouts at the gym or run intensively for 45 minutes in the worst case on a hard surface or asphalt. Rather, to low-intensity sports, to maintain and improve your health, like fast walking or working in the garden. If the sport too much and your technique is bad, can damage your body over time and especially your joints and tendons.

Allow your body to escape the everyday stress that haunt you every day of work or traffic congestion on the road for her. If you set goals too high and imposing additional stress during exercise, you will put extra stress and increase levels of stress hormones (mainly cortisol), which we do not recommend. Stress is a necessity in life, but always within reasonable limits.


Health benefits of sport

• Endurance

Resilience as a healthy factor was adopted in late 60s of last century: race became a popular sport. Sufficient and proper exercise has positive effects on the cardiovascular system, cholesterol levels, age-dependent diabetes (type 2), certain cancers, reduce body fat, strengthen the immune system, decreasing depression and increasing emotional balance. Recommended 20 minutes exercise three times a week. This mode is more effective than 1 hour of exercise 1 time per week, thus avoiding overloading the body. Even if it is better to switch to more active lifestyles. Over the past 10 years, research has shown that there is no need to sport in the true sense. Brisk walking or working in the garden have a protective effect. It is important to note that daily exercise for 45 minutes is better than just 15 minutes of exercise.

• Force

Force as a factor in healthy elderly was still underestimated. As to the quality of life, it is important to develop both strength and endurance. Strength significantly slows aging. If you ignore the power exercises, perhaps sooner than normal will be extremely difficult to climb stairs or get out of bed. More power also means more mass and bone density, which reduces the risk of falling and breaking bones themselves avoiding falls and prevent osteoporosis. So Strength training 2-3 times a week. It is very easy: just always use the stairs and avoid elevators and escalators. Strength training is effective, gives good results and protect your joints, but also have some peculiarities: therefore, before you start, you should consult a professional fitness club or physiotherapist.

• Prevention of osteoporosis

The simplest definition of the disease osteoporosis is "a loss of bone mass and density." Sports and games in early childhood and adolescence help build bone mass. Bone mass is the highest value between the ages of 20 and 30 years. With the onset of 30 to 35 years, bone density begins to decrease. Bones become more fragile. Break more easily when you fall and healing takes more time.

Bones respond to stress and pressure, increases bone mass, and they actually become stronger and thicker. The more bone mass gain at an early age, the greater the reserves will have later in life when bones in the body began to weaken.

Even when bone mass begins to decline, you can prevent this process by applying the load and pressure. You can delay osteoporosis. Then it will take much time before the bones become brittle.

People who are engaged in sports all my life and continue to exercise regularly, have a solid structure of bones and no reason to worry.

Osteoporosis was observed only in postmenopausal women but also men and young people. Dairy products are promoted as a preventive tool. They have an effect only if you suffer from calcium deficiency due to improper diet and / or lack of sun / vitamin D. However, according to some experts, diet plays a key role. It seems there is a strong correlation between high food producing acids and bases and osteoporosis (metabolism, for example, red meat is acid producing, fruit and vegetables are a major food-producing).

Suitable loads are sports and games, the weight of your body or weight lifting, gym and fitness equipment.

• Load factor and entertainment

Sports and exercise with high loads can have two risk aspects of your body: first, high levels of stress hormones in the blood - if the exercise is severe - can earn from the body balance. Second, high load in most cases means that the joints and tendons are subjected to increased wear and tear. In particular, you should avoid shock on hard pavement and asphalt. If you have arthritis in the early stage, be very careful.

Fun factor is most important in any sport, because when you hate to exercise, exercises are twice as effective.

Which sports are suitable for all ages

Each sport or game that help to build endurance and / or force are appropriate. In addition, they should not lead to wear and tear of the tendons and joints. With advancing age and increasing response time and reduces coordination. Activities with risk of falls or collisions between participants may be problematic.

1. Swimming: swimming if you choose, you might prefer freestyle or back rather than breaststroke. High head and poor posture in any style can cause problems with neck and shoulder and pain in lower back. Furthermore, the kick can add tension in the knees and hips, and back at the bottom, especially in breaststroke kicking incorrectly. Swimming is ideal for building endurance while not loaded joints. However, if swimming is a sport that practice for life, keep in mind that strength training and stress on the bones are minimal. (Swimming also develops strength through special training (sprints, swimming with paddles, swimming with a parachute, swim with the belt resistances, swimming with rubber bands, etc.) Therefore, to prevent osteoporosis is recommended that training in swimming can be supplemented by some dry drills presented below. In any case it is better to be a swimmer than to spend time watching TV. If you suffer from arthritis, swimming is your sport. Even when someone is unable to play sports because of physical disability swimming and forms water-gymnastics in most cases are applicable (under supervision).
2. Brisk walking or simply walking or fast hiking. Low wear of the joints, although there are loads of bones. When climbing in hilly terrain, you can build strength.
3. Cycling and similar sports. Very favorable, because the movement of the legs is directed and smoothly. Cycling in hilly area has an effect on the body (pushing and pulling with the Achilles tendon, raising the handles). Consider the possible accidents and monotonous sitting position (which affects the back and neck).
4. Of sports equipment for cardio workouts in the fitness clubs beat trainers, steppers and veloergomeri are excellent resources for people who prefer to exercise indoors. Movements are controlled and no shocks. Running on the band creates shocks that are weaker than running on hard surfaces.
5. Riding a roller skating is better when the equipment is high quality and have mastered the technique of stop-and-fall properly (see brisk walking for more information). Cross-country skiing.
6. Rowing, rowing dry (using a training device).
7. Aerobics with low load, possibly with an average aerobic capacity (if not stressful on the joints of the ankles and knees). Step-aerobics and aerobic high load and other forms of fitness activities can add stress on the joints of the ankles and knees.
8. Aqua fitness, aqua aerobics, aqua jogging, all forms of exercise in the water have a positive effect on endurance and depending on the type of exercise (using water resistance) and also develop strength. No load on the joints. Excellent sport for beginners and overweight people. Because of their popularity among women, check these activities closely enough to load the bones (osteoporosis prevention).
9. Weightlifting and strength training fitness equipment or similar equipment in fitness clubs. As a main activity or as an adjunct to endurance sports oriented. People are increasingly aware of the benefits of strength training as an effective means of stopping the process of osteoporosis. For people in early and advanced degree of osteoporosis, this type of training is mandatory under the guidance of a qualified coach. Arthritis at an early stage can be compensated by careful building muscle strength.

Which sports pose a health risk?

Running on asphalt. Although there is progress in running shoes to reduce concussion, running is considered unhealthy for joints (ankles, knees and hips). However, there are a few lucky ones who never have complaints about this.

Team sports (handball, soccer, volleyball), tennis, if people can not control their ambitions (danger of collisions, shocks to the joints and brake dash).