Warming up and stretching are two important components of any exercise program, including for seniors. Here I provide you information about both:
Heating:
Warming up is essential before starting any physical activity, as it prepares the body for exercise and reduces the risk of injury. For older people, it is advisable to perform a gentle and gradual warm-up to increase body temperature and improve blood circulation. Some warm-up activities appropriate for seniors include brisk walking, riding a stationary bike, or gentle arm and leg movements.
The warm-up should last 5 to 10 minutes and should gradually increase the intensity to properly prepare the muscles and joints.
Stretching:
Stretching is important to maintain joint flexibility and mobility.
Before stretching, it is important to make sure the muscles are warm, so it is advisable to do so after warming up. Stretching should be done in a gentle and controlled manner, without bouncing or sudden movements. It is important to focus on the main muscle groups, such as the legs, arms, back and neck. Hold each stretch for 15-30 seconds and repeat 2 to 4 times. Avoid excessive pain during stretching. It should be a gentle, comfortable stretch. If you have a medical condition or injury, it is advisable to consult with a health professional before performing any type of stretching.
Remember that it is important to listen to your body and adapt warm-up and stretching exercises to your fitness level. It is always advisable to seek the advice of a health professional or personal trainer for specific and personalized recommendations.
