Sport Keeps Joints Fit And Mobile Even In Old Age

Sport is good for you and keeps you healthy. Exercise also promotes fitness, mobility and flexibility in older people. However, not all exercise is recommended in old age. Sports with moderate exertion and gentle, gliding movements are particularly good. You do not need to do some extreme sport, simple exercises on your chair while working or being at 22Bet login can already help you.

Exercise is rightly regarded as one of the main pillars of health. It is not only beneficial for cardiovascular diseases, diabetes or depression, but also in the fight against osteoarthritis.

However, not every type of sport is suitable for senior citizens in particular. This is because performance decreases with age and there are often physical complaints that need to be taken into account. This particularly affects people with joint problems.

For example, ball sports with their high peak loads tend to be unfavorable here. Skiing or martial arts are also usually not recommended.

How senior citizens can strengthen their joints

On the other hand, training with moderate exertion and gentle, gliding movements are recommended. These include, for example, walking, the joint-friendly alternative to jogging, or cycling, which promotes endurance, a sense of balance and joint mobility.

However, anyone who has not been active for a long time should start carefully and increase slowly - a medical check-up beforehand is also advisable. According to Dr. Werner Lehner, a sports physician from Munich, it can also be useful for osteoarthritis patients to additionally strengthen their joints, for example with collagen supplements.

Water gymnastics and Tai Chi keep joints supple

If cycling or running don't provide enough variety, there are other fitness options. Water aerobics, for example, can reduce unwanted excess weight, especially in the case of osteoarthritis, and is also gentle on the joints. Strength training is also a good alternative for strengthening the supporting muscles. Tai chi, hatha yoga, dancing or (stool) gymnastics also provide more suppleness and mobility. In general, exercise should be enjoyable, then you will be happy to stick with it for a longer period of time.

Which training for which age?

Basically, you can start exercising more at any age. If you want to become more active in old age or are planning to return to exercise after a long time, you should consult a doctor beforehand and clarify which exercises or types of sport are suitable. You can also discuss with your doctor how often mobility training should be incorporated into your daily routine.

Beginners and returners in particular should not take on too much at the start. Muscles that have not been used for a long time are often more susceptible to minor injuries such as strains. It is better to do a few exercises at first and pay particular attention to correct execution. A mixture of strength training, endurance training and special gymnastics for flexibility, coordination and balance is ideal. Each of these pillars should make up a third of mobility training. It is okay to pull a little when doing the exercises - but it shouldn't hurt. 

Stretching the back of the thigh

This exercise is performed sitting on a chair that should be stable. Sit on the edge of the chair and lean your upper body slightly forward with your back straight. Straighten your left leg and pull it towards your left heel with your right arm. Hold for about 20 seconds, then switch sides. 

Side arm lift

A strengthening exercise in an active seated position. This means that you sit on the front third of the chair, your knees are level with your ankles and your legs are hip-width apart. Now pull your shoulders down and your shoulder blades together at the back. Then raise and lower your arms sideways 15 to 25 times.

Arm lift to the front

Start in the same position as the side arm lift. Then alternate between raising your right and left arm forwards 15 to 25 times while keeping your shoulders low and gently lowering them again.

Leg extension

Another exercise for strengthening in an active seated position. The right and left leg are alternately stretched and bent. Depending on your condition and strength, 15 to 25 times. 

Hip stretcher

Sit actively on the edge of a chair and hold on to it. Stretch both legs. Lift your buttocks off the chair 15 to 25 times and stretch your hips. Make sure that the chair does not tip over.