Exercise in the elderly is useful to prevent or slow the functional kehilanagn, even ecra regular exercise can fix the morbidity and mortality caused by cardiovascular disease.
Activity and fitness components:
- Self-efficacy (keberdayaanmandiri)
With a self-empowerment of the elderly have the courage to do the activity
- Last exercise (resistance training)
Joint exercises and balance last step will increase the speed of the elderly
- Durability (endurance)
In the elderly decreased muscle mass, decreased maximum heart rate, decreased cardiac stroke volume and a decrease in the content of oxygen can be extracted by a trained muscle
- Fluidity
Restrictions on the scope of the joint (ROM) more common in the elderly, as the stiffness of the muscles and tendons
- Balance
Exercises are done in the form enyandar movement (leaning), turning (turning), lifting (lifting) and the motion carries
Assessment before exercise:
Any seniors who will do sports have to do a medical evaluation:
- Musculoskeletal problems: group of inactive elderly usually have flexibility, muscle strength and endurance is lacking. Therefore, it must be recognized that state due to lack of activity or due to pathological.
Weakness and stiffness should be recorded to determine the portion of practice that adequate
- Disease and cardiac risk factors
Command and exercise dose elderly with heart failure:
- Components conditioning program in patients with: Flexibility exercises, strengthening exercises, aerobic exercises penhkondisian for
- Frequency of exercise: if possible every day
- Long exercise : Adjusted low start gradually slow (start low, go slow)
- Intensity of exercise: from mild moderate
- The degree of improvement: gradually, a few weeks to a few months
- Monitor: Heart rate, feeling tired
Contra indications in the elderly:
- Myocardial infarction new tau stable angina (within 2 weeks treakhir)
- Dekopensata severe heart failure
- Life-threatening arrhythmias (not quite treated)
- Severe aortic stenosis severe cardiomyopathy hipertrofikans
- Every serious acute illness
- Conditions that cause the sport to become unsafe
Examples dose exercise in the elderly with coronary heart disease
Begin the exercise with exercise frequency every 2 days, then can be increased to every day:
- Heating
Movement of all sndi relax and stretch, between 5 to 10 minutes
- Aerobic component
Brisk walking dilahan flat;
- Speed can be adjusted to keep talking to fellow students
- Swing arm
- Start about 10 minutes, increase to 30 minutes bertaha p
- No state lowered the speed is too hot, humid or cold
- Refrigeration
L am involving about leisurely pace until about 5 to 10 minutes
Components, dosage and Command Olagraga for Elderly
- flexibility
Way : Static stretching, calf, hamstring, hip abductor
Frequency : Every day
Intensity : Should not the pain inflicted sense of kink
Old : 15 sec / muscle group
- Durability
Way : Way, way up a hill or climbing stairs / step-ups, golf, carrying a bag or pulling clubs, cycling, swimming
Frequency :> 4 times / week
Intensity : Elderly themselves should be adjusted
Old : 20-30 minutes / day, evenly week (kl 1200 cal / day) should not continue to, increase intensity later
- Strength
Way : Specific muscle, muscle contraction and movement group with a lot of motion such as movement joints a day - day
Frequency : 2-3 times a week
Intensity : To get quick results, increase the weight of prisoners every week, for the results of slow, moderate intensity
Old : 2-3 sets of movements, stop when tired
- Balance
Way : Attitudes, awareness of the posture, lean, tai chi, and dance movement or dance
For the brittle: change places / reverse direction
Intensity : Depending on the degree of balance
Frequency : 1-3 times semingu
Old : Varies
INTERFERENCE WITH ELDERLY SPORTS SITEM respiration
Sports elderly with respiratory system disorders in the elderly are given in the form of breathing exercises
Objectives:
- Reduce shortness of breath
- enhance the ability fisk
- improve patient comfort
- decrease panic, anxiety, depression, and improved sleep patterns so that increase self-confidence
The benefits of breathing exercises:
- Strengthening the muscles - the muscles of breathing
- Help strengthen the breathing muscles
- Increasing capacity breath, how to practice abdominal breathing and stretched muscles - the muscles that tend to be shortened due to shortness of breath and rapid pattern
Requirements that must be considered:
- Patients are seen not in respiratory distress / still experiencing shortness of breath / cough
- Unconditioned heart failure patients
- Patient's condition is not being decreased kesehatnnya
- Gymnastics made within multilevel, start 20 minutes - 60 minutes
- Gymnastics gradually started mild to severe
- frequency followed progressively increased, from 3 times a week to 5 times a week
Form of Exercise:
- Warm-up exercises
Heating shall be done as preparatory body for the system is ready to accept the burden of increased physical.
Principles of respiratory motion is to move freely without the burden by involving all the joints of the body. For example shrugged, ran - ran a small, raised his hands, looked right and left
- Stretching Exercises
Stretching can be done by turning back to the right dank e left, stretching the muscles - the muscles of the upper arm, front and rear
- Core exercises
Can do low impact aerobics gymnastics. Aerobic dilakuka for the body to produce high-oxygen combustion to increase breath
- Latiahn cooling
In cooling, done motion - slow motion so that the muscle - the muscle back to its original state as well as to reduce the current panic appears disordered breathing. The trick: moving the hand while breathing slowly - slowly
No comments:
Post a Comment