Recruitment is being announced for older generation health groups in the direction of “yoga” at the Lokomotiv sports complex (Lenin St., 90). Schedule: Monday, Thursday from 10:00.
Registration for the group is carried out by phone. +7 906 916-32-17 (Head of the Senior Generation Sports and Fitness Center of the Directorate of Sports and Mass Events - Svetlana Lutsko).
For reference
In order to solve the problems of improving the quality of life of older people, promoting the active participation of older people in society, solving the problem of loneliness and social isolation from society of older people, improving physical health, through free physical education classes in 2002, the administration of the city of Krasnoyarsk initiated the creation of health-related groups for people aged 55 years and older.
Since 2013, within the framework of two long-term city target programs, the budget of the city of Krasnoyarsk has paid for the services of instructors for conducting physical education and recreation classes in health groups for individuals elderly having great experience coaching and teaching and physical education and sports work. By agreement, sports areas are provided by social institutions and commercial organizations on a free-of-charge basis.
The following work is organized:
- work with health groups 29 instructors;
- formed 130 physical education and health groups based on 13 municipal institutions- sports, culture and education and in the areas of 10 organizations of various forms of ownership - commercial and government;
It is planned that the number of occupants physical culture older Krasnoyarsk residents will reach 2,000 people in 2015.
O.E. Evseeva, E.B. Ladygina, A.V. Antonova
ADAPTIVE PHYSICAL CULTURE
in gerontology
Recommended by the Educational and Methodological Association of Higher Educational Institutions of the Russian Federation for Education in the Field of Physical Culture as a teaching aid for educational institutions of higher professional education carrying out educational activities in the direction 032100 - “Physical Culture”
(according to the master's program "Adaptive physical education"-)
OVSTSKY
PUBLISHING HOUSE
Moscow 2010
UDC 796/799 BBK 75.48 E25
Reviewers:
S. P. Evseev, Doctor of Pedagogical Sciences, Professor, Head of the Department of TiMAPC, Federal State Educational Institution of Higher Professional Education "NSU named after. P. F. Lesgafta, St. Petersburg";
A. A. Potapchuk, Doctor of Medical Sciences, Professor of the Department of Physical Methods of Treatment and Sports Medicine of the Federal State Educational Institution of Higher Professional Education "SPbSMU named after. acad. I. P. Pavlova"
Evseeva O. E.
E25 Adaptive physical culture in gerontology [Text]: textbook. allowance / O. E. Evseeva, E. B. Ladygina, A. V. Antonova. - M.: Soviet sport, 2010. - 164 p. : ill.
15VK 978-5-9718-0461-1
The first section of the manual discusses the organization and methodology of adaptive physical education classes with older people. Particular attention is paid to the choice of means of adaptive physical education, medical supervision and self-control. The second section outlines a sample program for the course “Adaptive physical education in gerontology.”
For students, undergraduates, graduate students, teachers, trainers, instructors in physical education and physical culture.
UDC 796/799 BBK 75.48
© Evseeva O. E., Ladygina E. B., Antonova A. V., 2010 © Design. OJSC Publishing House 15VK 978-5-9718-0461-1 “Soviet Sport”, 2010
I organization and methodology of adaptive physical education classes with elderly people
Anatomical-physiological and psychological characteristics elderly people
Many years of practice and the results of scientific research have proven that when conducting physical exercises with older people, it is necessary to take into account, first of all, their anatomical and physiological characteristics.
According to most researchers, during the aging period, the morphological, functional and biochemical characteristics of the body influence its most important property - reactivity.
The ability to adapt to ordinary environmental factors decreases with age due to an increase in the thresholds for the perception of various stimuli (hypothalamic threshold according to V.M. Dilman). All these shifts ultimately lead to changes in homeostasis and the development of chronic stress reactions. First of all, the neurohumoral mechanisms regulating body functions undergo changes.
There is a weakening of the functional state of the central nervous system, which is caused not so much by anatomical changes in the brain tissue, but by a deterioration in the blood circulation of the brain and shifts in the main nervous processes: a decrease in the mobility of the irritation process, a weakening of the inhibition processes, and an increase in their inertia. With age, the function of receptors deteriorates, which manifests itself in weakened vision, hearing, and skin sensitivity. Conditioned connections and reflexes are formed and strengthened more slowly, muscle tone decreases, motor reactions slow down, coordination of movements and balance worsen. The speed of information transfer slows down.
With age, hormonal regulation carried out by individual endocrine glands also becomes discoordinated. The production of adrenocorticoid hormone (ACTH) by the pituitary gland is weakened, the secretion of hormones by the adrenal cortex, and the function of the thyroid gland are reduced. Fat metabolism is disrupted, as a result of which cholesterol accumulates in the body and sclerosis develops. Functional and morphological disorders of the pancreas are accompanied by insulin deficiency, often leading to the development of age-related diabetes mellitus.
Thus, an age-related decrease in the functions of the endocrine glands leads to the development of three “normal” diseases of aging - hyperadaptosis (excessive stress response), menopause and obesity (Solodkov A.S., Sologub E.B., 2001).
Age-related changes in the cardiovascular system are very significant, leading to the development of sclerosis and atherosclerosis. Its development is due to disturbances in lipid and carbohydrate metabolism and lack of physical activity. Morphological changes have a significant impact on cardiohemodynamics. Systolic (SD) and diastolic (DD) pressure increases, and pulse pressure most often decreases. The increase in DM is more pronounced. DD changes very slightly, but with each subsequent decade of life it increases to a greater extent than in the previous one, by approximately 3-4 mmHg. Art. Minute blood volume (MBV) in people 60-70 years old is 15-20% lower than in people mature age. The contractile function of the heart muscle deteriorates due to age-related involution of the myocardium, as a result of which the stroke volume of blood (SV) decreases. Therefore, the heart rate (HR) increases after 40-50 years in order to maintain the IOC at a sufficient level.
During aging, the respiratory organs retain sufficient adaptive capabilities longer to meet the increased demands of muscular activity. However, gradually the lung tissue loses its elasticity, the strength of the respiratory muscles and bronchial patency decreases, pneumosclerosis develops, all this leads to a decrease in pulmonary ventilation, impaired gas exchange, and the appearance of shortness of breath, especially during physical exertion. These changes are often accompanied by the development of emphysema. The vital capacity of the lungs (VC) decreases, breathing becomes more shallow, and the respiratory rate (RR) increases.
The gastrointestinal tract, according to the same authors, undergoes fewer changes. The tone and motility of its various parts are only slightly reduced.
With age, the excretory function of the kidneys deteriorates, as a result of which diuresis decreases, and there is a delay in the excretion of urea, uric acid, creatinine, and salts.
Bones become more fragile as osteoporosis develops (thinning of the tissue of long bones). Changes appear in the joints, mobility in them is impaired to a greater or lesser extent. Age-related changes in the spine often cause diseases that lead to long-term disability. In the East, there is an opinion that a person begins to age only when he loses the flexibility of the spine. Age-related changes in skeletal muscles are characterized by their atrophy, replacement of muscle fibers with connective tissue, decreased blood supply and oxygenation of muscles, which leads to a decrease in the strength and speed of muscle contractions.
The positive aspects of involutionary processes in the human body include its ability to maintain a constant body temperature when the external temperature changes, which increases until old age.
The aging of the body is accompanied by changes in both biological and mental structures. The nature of the involutionary processes of the psyche is extremely complex and depends on the individual characteristics of a person, on his predisposition to certain diseases, on his lifestyle, and personal characteristics. Changes in mental functioning due to age can manifest themselves selectively and at different age periods. Thus, the imagination begins to weaken relatively early - its brightness and imagery. Over time, the mobility of mental processes deteriorates. Memory weakens, the ability to quickly switch attention decreases, significant difficulties are observed with the development of abstract thinking, as well as in the assimilation and restoration of information.
Unlike other mental processes, intellectual abilities in most older people remain for quite a long time, but they may lose their brightness, associations become poorer, and the quality and generalization of concepts decreases. In the prevention of intellectual decline, constant mental stress plays an important role, which has a positive effect on the activity of the brain as a whole.
Emotional manifestations also change with age. Emotional instability develops, anxiety increases, self-doubt appears, and spiritual decline may occur due to the impoverishment of a person’s emotional life. There is a tendency to focus on negative experiences. An anxious-depressive mood color appears. The age that is usually considered the onset of mental disorders associated with involution is 50-60 years.
It is during this period that a person retires, which is associated, on the one hand, with a change social status individual, and on the other hand, with the onset of hormonal and physiological processes in the body (menopause). Both have a negative impact on the human psyche and lead to severe stress.
Throughout the entire individual journey, a person gets used to living with plans, near and distant goals that are focused on the interests of his family, children, and career. In old age, the usual lifestyle, social circle changes, even the daily routine moves to a more self-oriented lifestyle.
At this moment of crisis, many negative aspects of a person’s personality may appear, and there is an aggravation of personality traits. Previously persistent and energetic people become stubborn, fussy, and annoying. Those who are distrustful are suspicious. In the past, those who were prudent and thrifty became stingy. In people with artistic character traits, the traits of hysterical behavior become more acute (Bezdenezhnaya T.I., 2004).
This period of life is similar to adolescence: eternal questions arise again about the meaning of life, the place of one’s own personality in it, the significance of one’s being. But this crisis in old age is more emotional and tragic. A teenager comprehends his life prospects; in old age, such analysis is associated with a final assessment of himself and his past activities. Age, illness, inconsistency of established views with the requirements of the time, feelings of loneliness and uselessness increase the dreary and gray worldview of older people. Moreover, women, according to available information, unlike men, have a more pessimistic view of life and the so-called social dying occurs earlier for them.
Unfortunately, the aging process does not always occur in accordance with the natural rules of fading. Old age is often accompanied by severe mental illnesses, such as Pick's disease - the development of progressive amnesia and total dementia, Alzheimer's disease - complete loss of memory and brain atrophy. In addition, the following may develop: senile (senile) dementia, delusional and hallucinatory states, Parkinson's disease (its main neurological manifestations are tremors, muscle rigidity, i.e. limited movements). Various somatic diseases also cause mental disorders in an elderly person. For example, the clinical picture of mental disorders in coronary artery disease and myocardial infarction is characterized by irritability, mood swings, obsessive thoughts about the disease, increased anxiety, and hypochondriacal phenomena, which are especially persistent and pronounced.
In general, old age cannot be viewed as an irreversible biological state of inevitable decrepitude. There are also positive aspects to this stage of life. Studies by domestic and foreign researchers indicate diverse manifestations of a positive attitude towards old age. Much depends on the person himself, on his activity and life position. The accumulation of life wisdom, based on experience, moderation, prudence, and a dispassionate look at events and problems, has an undeniable advantage over youth. At the same time, at an older age there is still an opportunity to take advantage of the fruits of one’s labor for the purposes of self-knowledge, self-improvement and achieve professional and creative success. If desired, the third age can become the most fruitful period of a person’s life.
Purpose, objectives, focus and role of adaptive physical education classes with elderly people
The role of adaptive physical culture (APC) in the life of an elderly person is quite large. Unlike physical education, AFC encounters people with health problems. This circumstance requires a significant and sometimes fundamental transformation (adjustment, correction, or, in other words, adaptation) of the tasks, principles, means and methods of physical education to the needs of this age category of students.
To maintain health and creative longevity, older people need balanced physical activity that takes into account their psychophysical characteristics and needs, aimed at stopping the processes of premature aging. Involutional changes in the heart vascular system, musculoskeletal system and other systems do not allow older people to perform many physical exercises, as they can cause overstrain of the body and become an impetus for negative changes in it.
Within the framework of physical culture, this problem can be solved, for example, by means of physical recreation, if there are no large deviations in the state of human health. But given the negative impact of the environment, the decline in the quality of life and the general level of health of pensioners, these means for a positive and lasting result are, as a rule, not enough.
Therefore, it is ROS with its diverse arsenal of tools that provides opportunities for solving problems associated with the aging process.
In this period of life, health-regenerative and preventive measures take first place. focus physical activity. In addition, additional areas of physical activity can be identified - developmental, cognitive, creative, communicative, since physical activity at this age should be complex and contribute not only to health promotion, but also to facilitate the process of social integration of older people against the backdrop of unfavorable economic transformations in our country.
Main target ROS in old age - the development of the vitality of a person who has persistent deviations in health, and thereby contributing to the extension of the active period of his life by ensuring the optimal mode of functioning of his bodily-motor characteristics and spiritual characteristics provided by nature and available (remaining in the process of life) strength
In the most general form tasks ROS in old age can be divided into two groups:
The first group of tasks arises from the characteristics of those involved - elderly people with health problems. These are mainly corrective and preventive tasks;
the second group - educational, educational and health-improving tasks - the most traditional for physical culture.
The tasks to be solved in the process of physical activity exercises with elderly people should be set based on the specific needs and capabilities of the elderly person.
Common tasks ROS in the third age (old age) are:
satisfaction of human biological needs for physical activity;
counteraction to involutionary processes;
activation of the body through movements;
prevention of adverse effects on the human body;
restoration of reduced or temporarily lost body functions;
development of individual creative abilities of a person;
creating conditions for self-knowledge, self-realization and self-affirmation.
In some modern studies, the goals and objectives of physical education activities of the elderly are combined into a single block, based on the fact that with age there is a need to compensate for emerging deficiencies by maintaining conditioning abilities, improving the psychophysical and social state.
From here we can highlight the following goals or objectives:
preservation and development of mental abilities, primarily intellectual;
satisfying the needs for physical activity;
expansion of social contacts;
providing leisure time, hobbies;
satisfaction of existing desires (communication, getting rid of bad habits, improving physique, etc.);
maintaining self-esteem.
A clear understanding of the goals is an indispensable condition for the effectiveness of physical education activities of pensioners.
Therefore, goal-forming factors are of particular importance:
internal: personal needs, motivation, interests, beliefs, “motor abilities”, etc.;
external: developed training methodology that corresponds to the age and psychophysical state of the students; living conditions; financial condition; social status, etc.
In general, the tasks solved in the process of recreational activities with elderly people are very diverse and boil down to the following:
ensuring an optimal level of physical activity in order to preserve, strengthen, restore health and maintain the required level of functionality of the body;
maintaining a certain level of development and improvement of motor abilities;
improving practical knowledge, abilities, skills in the field of movement, control of your body and applying them in life;
training in the rational use of physical education means in personal life and in labor activity, acquisition of some vital skills;
obtaining knowledge, skills and abilities of independent physical education and methods of self-control;
expansion and deepening of knowledge in the field of hygiene, medicine, health-improving physical culture;
acquiring knowledge about human capabilities inherent in nature;
instilling in students the desire for a healthy lifestyle and self-improvement;
formation of an idea of one’s health as a personal and common property;
formation of the need for daily physical exercise;
promoting the education of moral and volitional qualities, the development of creative personality traits;
promoting the development of creative abilities and the ability to think broadly;
expanding your horizons and social circle.
Forms of organizing adaptive physical education classes with elderly people
Adaptive physical education classes for older people are carried out in various organizational forms:
collective (health groups, running clubs, health centers at parks and sports facilities, therapeutic physical education groups);
individual;
independent.
When choosing forms of physical education classes, it is necessary to take into account material and technical conditions and provide students with:
opportunity to demonstrate initiative and independence;
opportunity for creativity;
the opportunity to expand cognitive interests;
obtaining satisfaction from the students both from the process of training and from its result.
According to most researchers, the best form of organizing physical fitness classes is health groups, where classes are conducted by qualified instructors-methodologists with special education. With this form of training, it is possible to constantly exercise medical supervision and self-control. This allows you to timely identify deviations in the health status of those involved and dose the load when performing physical exercises. In health groups, it is easier to comprehensively use various means of adaptive physical culture with elements of hardening, massage, balanced nutrition and so on.
It is advisable to create health groups, guided by the membership of those involved in a specific medical group. It is necessary to take into account the health status of older people, their level of physical fitness and other indicators. This makes it possible to conduct classes in an adequate functional state of those involved in the motor mode. There are at least four of them: gentle- for sick people or those in the recovery period; wellness- for practically healthy people and people with poor health; training- for healthy people with minor health problems; sports longevity maintenance regime- for former athletes who continue their sports activities.
TO first medical This group includes people without deviations in health status, with moderate age-related changes or minor functional disorders of individual organs and systems.
Co. second include people suffering from chronic diseases (without frequent exacerbations), with minor age-related dysfunctions of organs and systems, as well as with a low level of physical fitness.
IN third The medical group includes people with chronic diseases that occur with relatively frequent exacerbations, with pronounced functional impairment of various organs and systems in a phase of unstable remission.
The first medical group can engage in recreational and motor training modes, as well as in the mode of maintaining sports longevity, if we are talking about former athletes. The second group is mostly in a health-improving mode and the third is only in a gentle mode. We must not forget that the differentiation of students into medical groups and the choice of one or another motor mode is quite arbitrary, since in practice this is difficult to do, but necessary.
Classes are held 2-3 times a week for 1.5-2 hours, preferably in the fresh air.
Long-term planning includes four stages:
1st - about two months, the task is to adapt all body systems to physical activity;
2nd - 5-6 months, the task is to ensure general physical development and health promotion;
3rd - 2-3 years, improvement of physiological functions, increase in general physical fitness;
4th - 1-3 years, the task is to stabilize physiological functions, maintain good health for as long as possible, a high level of performance and ensure the active functioning of the body.
Separately, it is necessary to dwell on the natural and accessible independent form of physical recreation for the elderly contingent in our country - occupational therapy on their garden plots, which many pensioners have. Activities in the garden and vegetable garden include a variety of labor processes and have a lot of positive points to improve the health of older people. First- this is spending a long time in the fresh air, which in itself has a positive effect on all systems of the human body. Second- labor movements stimulate physiological processes and functions of internal organs. They mobilize volitional impulses, discipline a person, create a cheerful mood, free him from obsessive thoughts arising from inaction, and distract him from illness. Labor puts a person into an active state and causes the harmonious functioning of both the whole organism and its individual parts. At the same time, labor actions stimulate active mental activity, direct it towards objective, meaningful, productive and satisfying work. However, occupational therapy should not be abused, since excessive physical activity in the garden can lead to physical and mental fatigue and adversely affect health, and in some cases, cause exacerbation of chronic diseases or injuries. That is why, in order to prevent negative phenomena, it is necessary to inform the elderly about how to properly organize home work and rest, how to conduct self-monitoring of their physical condition, and promote the formation of skills necessary in their personal life and in their work activities (for example, preventing spinal injuries when lifting and carrying heavy objects). , gardening, etc.).
Thus, today for older people the most preferable and accessible form of organizing group activities remains recreational health groups, and for independent people - occupational therapy in garden plots.
Medical supervision and self-control during adaptive physical education classes
The leading role in the process of physical exercise in health groups with older people is played by monitoring the physical condition of those involved, which includes, at a minimum: health status, physique, level of physical fitness (Zatsiorsky V.M., 1979). Control can be divided into medical supervision And self-control. The essence of control is the assessment of the state of adaptation of the body to environmental conditions. In other words, any set of preventive measures, including physical exercise, enhances the biological mechanisms of adaptation to environmental conditions. Their influence leads to a restructuring of the functional relationships that have developed in the body between various organs and systems.
From these positions medical supervision And self-control physical condition of the body is necessary for every person who cares about their health. For this you can use like complex instrumental research methods: electrocardiography, phonocardiography, laboratory tests, etc., and protozoa: anamnesis, visual observation, various functional tests (Stange, Gencha, Martinet test, test with 20 squats, orthostatic and clinostatic tests, Romberg test, finger-nose test, knee-heel test, etc.), anthropometric methods, plantography, goniometry, dynamometry, etc.
In addition, they apply non-traditional methods of self-control and self-diagnosis, based on oriental reflexology:
diagnostics of the energy state of the channels (according to the Chinese meridian system) based on the reaction to a thermal test according to the method of A. Akabane;
diagnostics of the energy state of channels using biologically active points - MO points (alarm points), located on the anterior surface of the chest and abdominal wall (Appendix 1).
Self-control serves as an important addition to medical supervision. Its data can be of great help to the teacher in regulating the training load. The teacher must instill in students the skills of regular self-control, explain its importance and necessity for improving health.
The most effective method of self-control is maintaining self-control diary(Appendix 2). Two types of indicators are recorded in the diary: current(characteristics of the daily state of the body), i.e. those that change quickly, and staged, changing over a long period of time (for example, a month or several months). Both of them consist of taking into account subjective and objective indicators, i.e. from simple and generally available methods of self-observation, as well as indicators of medical and pedagogical control.
Current control
When filling out the table of current control indicators, it is enough to mark them with any sign (cross, circle, etc.) in the column for a particular day of the month. Only indicators of objective control are marked with numbers.
Subjective indicators self-control are based on personal feelings, on the ability to understand and decipher them. These include: well-being, activity, mood, sleep, appetite, pain, respiratory diseases and exacerbations of chronic diseases 1.
Well-being - reflects the state and activity of the whole organism and, first of all, the nervous and cardiovascular systems. Its distinctive signs: weakness, lethargy, dizziness, palpitations, various pain sensations, ailments, as well as a feeling of cheerfulness, energy, the presence or absence of interest in activities. The state of health can be good, satisfactory, or bad.
Activity- if physical exercises are structured correctly, then after them there is a feeling of increased activity. If the opposite result is observed, this indicates that the load in the lesson was too high, and accordingly, activity decreases. It can be assessed as low, normal or high.
Mood- characterizes a person’s mental state. It can be: good - if a person is confident, calm and cheerful; satisfactory - with an unstable emotional state; unsatisfactory - confusion, depression, etc.
Dream, or rather, its subjective assessment also reflects the state of the body. Important to note duration of night sleep, time of falling asleep, waking up, insomnia, dreams. Sleep is considered normal if it occurs soon after a person goes to bed, it is strong enough, giving a feeling of vigor and relaxation in the morning. If sleep is disturbed, lethargy, irritability, or increased heart rate appear, it is necessary to urgently reduce the load and consult a doctor. In addition, it is necessary to note sleep character.
Appetite- a very subtle indicator of health status. In general, this feeling correctly reflects the body’s need for food to restore expended resources. But this pattern appears only if the physical activity is optimal. Outside the optimal load, the sense of appetite fails. For example, if the load is small, then appetite may increase without meeting the real need. With increased stress, appetite may decrease due to the onset of overwork. In the diary, appetite can be characterized as normal, decreased or increased.
Painful sensations- headaches, pain in the spine, muscles, legs, pain in the heart area, during what exercises the pain appears, its strength, duration - all this is information about the functional state of the body. It should be paid attention to and analyzed. Such an analysis makes it possible to track, first of all, the adequacy of the load during physical exercise, as well as the onset of a particular disease.
Respiratory diseases, exacerbations of chronic diseases. The number of sick days, complications that arise, seasonal exacerbations of chronic diseases, etc. are noted.
Objective indicators current monitoring are based on the analysis of indicators expressed in digital values, and include: registration of pulse (HR), blood pressure (BP), respiratory rate (RR), etc.
Heart rate observations. This is the most accessible indicator of the activity of the cardiovascular system. . The number of beats per 10 seconds is counted and the resulting value is multiplied by 6 to obtain the minute indicator. Normally, in old age, heart rate at rest (according to Balsevich V.K., 1986) fluctuates within 6070 beats/min. In untrained people, at the beginning of physical exercise, the pulse should not increase by more than 30 beats per minute compared to the resting pulse rate. Immediately after exercise, heart rate in practically healthy people should not exceed 100-120 beats/min.
During exercise, the heart must pump at a certain rate, but not at a maximum rate that is safe for continuous exercise. The maximum heart rate for elderly people during exercise should be determined by the formula:
Heart rate = 190 - age (years).
Frequent pulse (tachycardia) - 100-120 beats/min - is often observed in people with increased nervous excitability, with certain cardiovascular diseases, and also after heavy physical exertion. A slow pulse (bradycardia) - 54-60 beats/min - is observed, as a rule, in trained people.
Plays a particularly important role heart rate rhythm. Normally, heart beats occur at regular intervals. If you count the pulse in 10-second segments per minute and the number of beats is the same or with a difference of one beat from the previous one, then the heart rate is normal. If the difference is greater, then the pulse is arrhythmic and you need to consult a doctor.
Heart rate is calculated in the morning at rest, before and after exercise. After 3-4 months of regular exercise, the resting heart rate becomes lower by 6-10 beats/min. This is an objective indicator of a certain improvement in health.
Blood pressure monitoring. Registration of blood pressure is especially necessary for women with high blood pressure (or hypertension). With age, as a rule, there is an increase in systolic blood pressure. Diastolic pressure changes little with age. The average blood pressure figures (according to Motylyanskaya R.E., Erusalimsky L.A., 1980) at the age of 50-59 years are considered to be 144/89, at 60 years and older - 149/89 mm Hg. Art., but in old age, people who have the problem of high blood pressure themselves know their “norm”.
You can determine the normal blood pressure value using the formulas:
Systolic blood pressure = 102 + 0.7 X age + 0.15 X body weight;
Diastolic blood pressure = 78 + 0.17 X age + 0.1X body weight.
It should be especially emphasized that elderly people often experience systolic (or atherosclerotic) arterial hypertension, which is almost asymptomatic. Most experts associate it with atherosclerosis of large vessels, primarily the aorta, as well as with dysfunction of the baroreceptors located in its arch. This must be taken into account when planning the load.
Observations of black holes. The activity of the heart is closely related to the work of the lungs, determined by the frequency of breathing, the presence of shortness of breath, cough, etc. The breathing rate depends on age, health status, level of training, and amount of load. It is convenient to calculate the respiratory rate by placing your hand on the chest. The number of inhalations and exhalations is counted over 30 seconds and multiplied by 2. In an adult at rest, this figure is 14-18 breaths per minute, after exercise - up to 20-30. In those who regularly exercise, the resting respiratory rate can reach 10-16 breaths per minute.
Stage control
Stage control indicators (for each month or several months) are filled in with numbers. It can include various indicators of a person’s physical condition. An important requirement for measuring indicators is compliance with the requirements for the standardization of these measurements: it is advisable to conduct samples at the same time, under the same conditions.
Stage control may include:
monitoring the level of physical development(body weight, state of posture and feet, etc.);
monitoring the level of functional state(test with 10 squats, test with shortness of breath, tests with breath holding, etc.);
monitoring the level of development of motor qualities(general flexibility, agility, strength, endurance, etc.);
comprehensive assessment of the level of physical condition.
Observations on the level of physical development
Observations on body weight. It is best to measure it at your doctor's office as they have more accurate scales, but you can also use a home bathroom scale. You should weigh yourself in the morning, on an empty stomach, always wearing the same clothes. After starting exercise, weight may decrease due to a decrease in water and fat in the body. In the future - increase due to muscle building, and then remain at the same level. With age, body weight changes (more often increases), and for an individual assessment of this indicator, knowing the indicators of weight and height, it is advisable to use the index method:
Quetelet weight and height index: body weight (kg) / height (cm);
Broca's weight-height index: height (cm) - 100 units. The resulting difference corresponds to the proper weight in kg (for height above 165-170 cm it is recommended to subtract 105 units, for height 176-185 cm - 110 units).
Data is entered into the self-monitoring diary once a month.
Observations on the state of posture 2. Posture is an indirect indicator of the condition of the human spine. Even in ancient times, it was believed that all diseases, as a rule, are associated with changes in the spine.
The width of the shoulders and the size of the arch of the back are measured. To do this, a measuring tape with zero division is applied to the protruding point of the right shoulder and stretched along the line of the collarbones to a point on the left shoulder. The resulting value is an indicator of the width of the shoulders. The second indicator is also measured using a measuring tape, which is stretched from the left armpit along the line of the upper edge of the shoulder blades to the right armpit. The resulting value shows the size of the arch of the back.
tsnfiya dlet (cm) ^ x
back arch size (cm)
Average posture indicators are 100-110%. An indicator of 90% indicates a serious violation of posture. If it decreases to 85-90% or increases to 125-130%, you must contact an orthopedist.
Observations on the condition of the feet 3. To determine the condition of the feet, a sheet of paper is placed on a smooth, hard surface (board, cardboard, etc.). The subject stands on it so that the toes and heels of both feet are parallel, and the distance between them corresponds to the width of the palm. The contours of the feet are outlined with a pencil and each one is marked with the number 1. Without moving from the spot, the right leg is raised slightly and, standing on the left leg, holding the support with your hand, the contour of the left foot is outlined, which is marked with the number 2. Then the contour of the right foot is outlined and marked in the same way . The resulting contours 1 and 2 are compared. The results are determined according to the table:
Observations on the level of functional status
10 squat test to determine exercise tolerance 4 . The starting position is a stand, the pulse is determined in 1 minute (you can do it in 10 seconds and multiply this figure by 6). Perform 10 squats in 20 seconds. The pulse is measured for 1 minute. The difference between heart rate at rest and after exercise is determined.
Sample rating:
|
Load Availability | ||
|
No more than 10 |
||
|
Low load available (walking at low speed - 4 km/h) | ||
|
Minor, strictly dosed loads are available (slow walking - 2-2.5 km/h) | ||
|
Physical education classes should be carried out only in exercise therapy groups under the supervision of a doctor |
Dyspnea test to assess the state of the cardiovascular system and performance. Indicators of performance are the presence of shortness of breath and heart rate when climbing the stairs to the 4th floor at a calm pace without stopping. You can also carry out the test by climbing to the 4th floor in a certain time (start from 2 minutes).
|
Heart rate (bpm) |
Presence of shortness of breath |
Performance rating (points) |
|
Doesn't occur | ||
|
Almost never occurs | ||
|
150 and above |
Breath-hold test to assess the state of the respiratory system, cardiovascular system and volitional readiness. Starting position - stand. Count your pulse for 1 minute. Then, after inhaling, exhale, pinch your nose with your fingers and hold your breath as long as possible (this breath-holding is called apnea). Write down the pulse and apnea data (s) as a fraction: pulse/apnea (for example, like this: 80/40=2). The lower the obtained indicator, the better the body’s resistance to oxygen deficiency. Do the same while inhaling.
Assessment of expiratory apnea
Over 40 s - good 35-39 s - satisfactory Less than 34 s - unsatisfactory
Assessment of inspiratory apnea
Over 50 s - good 40-49 s - satisfactory 39 s - unsatisfactory
Observations on the level of development of motor qualities
Overall flexibility. The state of general flexibility can be determined using the following control exercise: starting position - main stance, toes together. Bend forward, touching your fingers or palms to the floor. Knees are straight.
Rating scale:
Joint mobility 5. Mobility in the joints is measured using special devices - goniometers, or goniometers. The Mollison goniometer is considered to be the simplest in design. This device is a regular protractor, on the base of which there is a pointer arrow, showing in degrees the angle of measurement of the position of the device.
Measuring mobility in the hip joint (flexion-extension of the hip). The person being examined is in the main stance, fixing the body with one hand against the wall. The goniometer is placed with a handle on the lateral surface of the body along its vertical axis. The center of the circle is aligned with the frontal axis of the hip joint. The movable lever is fixed on the vertical axis of the outer surface of the thigh.
Standing on one leg, the examinee:
bends the other leg at the hip and knee joints;
flexes the hip with the lower leg straightened;
produces hip extension with the lower leg straightened.
The value in degrees is recorded using the indicators of the protractor.
Measurement of mobility in the knee joint (flexion of the tibia).
The starting position is the same as when measuring the mobility of the hip joint. The goniometer handle is placed along the outer surface (along the vertical axis). The center of the circle is aligned with the frontal axis of the knee joint. The movable lever is fixed on the outer surface along the vertical axis of the lower leg. The subject performs flexion and extension at the knee joint. Based on the goniometer readings, the magnitude of their angles is determined.
Along with determining the value active movements they also measure the quantity passive movements(performed by applying external forces). The magnitude of each movement is measured three times, and the maximum values are taken into account. After this it is calculated reserve mobility(difference between active and passive mobility). Indicators of reserve mobility indicate the potential for increasing the range of motion in the joint.
Agility. To determine dexterity, you can take two small balls or unbreakable objects and do the following exercise: starting position - stand, objects are alternately thrown up, first with the right, then with the left hand, the maximum number of times. The time of continuous execution of the exercise is recorded.
Strength qualities. To determine strength, you can use a control exercise: starting position - standing on a table or window sill, flexion-extension of the arms in support, keeping the torso straight. The number of repetitions of the exercise is recorded.
Aerobic endurance. To determine endurance, you can use the three-minute test method. sit test according to D.N. Gavrilov (1996). The test is intended for practically healthy people under 60 years of age or people with a fairly high level of physical fitness.
In accordance with the height, the height of the chair is set: up to 175 cm - 43 cm (height of a standard chair), 176-185 cm - 48 cm. The height of the chair is increased by means of flat pads (you can use books, magazines).
Before starting squats, heart rate1 is measured at rest for 10 seconds, the result obtained is multiplied by 6. Then, for 3 minutes, a uniform load is performed to sit down and stand up from a chair (movement mode - 26 cycles - 52 movements). The pulse is measured for 10 s and multiplied by 6 immediately after exercise (HR2) and after 2 minutes (HR3).
The level of cardiorespiratory endurance is assessed using the formula:
AND (HR1 + HR2 + HR3) - 200 10 "
|
Above average | |
|
Below the average | |
|
More than 15.0 |
Can be used for people over 60 years of age test developed by specialists from the University of Juvaskula (Finland)- walking 2 km on a hard and level surface, recording the time covered at the maximum pace. The pace of movement is chosen according to how you feel.
To calculate the test index you need:
body weight (kg)
indicator = -
Find the sum of the following products:
for men... min x 11.6 or... s x 0.2 ... X 0.56 ... x 2.6 ... x 0.2
for women... min x 11.6 or... s x 0.14 ... x 0.36 ... x 1.0 ... x 0.3
distance completion timepulse for the last minute calculated indicator age sum
Subtract the resulting amount from the number 420.
Determine the physical fitness index using the scale:
|
More than 130 |
|
|
Above average | |
|
Below the average | |
|
Less than 70 |
Comprehensive assessment of the level of physical condition
For a comprehensive assessment of the level of physical condition of E.A. Pirogova et al. (1986) proposed a formula in the form of a regression equation using only two indicators: heart rate and blood pressure.
UFS = 700 - 3 heart rate - 2.5 blood pressure - 2.7 age + 0.28 body weight 350 - 2.6 age + 0.21 height
where UFS is a quantitative indicator equivalent to the level of physical condition; HRSp - heart rate at rest while sitting; MAP - diastolic blood pressure (lower) + 1/3 pulse blood pressure (the difference between systolic and diastolic blood pressure).
The level of physical condition is assessed as follows:
|
Index |
|
|
More than 0.826 |
|
|
Above average |
From 0.676 to 0.825 |
|
From 0.526 to 0.675 |
|
|
Below the average |
From 0.376 to 0.525 |
|
Less than 0.375 |
As can be seen from the above formula, the denominator for a given individual is static. An increase in the numerator can only occur due to a decrease in resting heart rate and a decrease in mean blood pressure. Therefore, monitoring these indicators during self-study can provide an assessment of their effectiveness.
Most older women who exercise have sufficient life experience and therefore are very attentive to self-control during physical exercise.
WHO developed the Global Guidelines on Physical Activity for Health with the overall goal of providing policy makers at national and regional levels with guidance on dose-response relationships between frequency, duration, intensity, type and overall the amount of physical activity needed to prevent non-communicable diseases.
- Global recommendations on physical activity for health
The recommendations outlined in this document are intended for three age groups: 5-17 year olds; 18-64 year olds; and people aged 65 years and older. Below is a section with recommendations for each age group.
Age group: children and teenagers (5-17 years old)
For children and young people in this age group, physical activity includes games, competitions, sports, travel, recreational activities, physical education or planned exercise within the family, school and community. To strengthen the cardiovascular system, musculoskeletal tissues and reduce the risk of non-communicable diseases, the following physical activity practices are recommended:
- Children and young people aged 5–17 years should engage in at least 60 minutes of moderate to vigorous intensity physical activity daily.
- Physical activity lasting more than 60 minutes a day will provide additional benefits to their health.
- The majority of daily physical activity should be aerobic exercise. Vigorous physical activity, including exercise to develop musculoskeletal tissue, should be performed at least three times a week.
Age Group: Adults (18-64 years old)
For adults in this age group, physical activity includes recreational or recreational exercise, physical activity (such as cycling or walking), occupational activities (i.e. work), household chores, games, competitions, sports or routine activities. within daily activities, family and society.
In order to strengthen the cardiopulmonary system, musculoskeletal tissues, reduce the risk of non-communicable diseases and depression, the following physical activity practices are recommended:
- Adults 65 years of age and older should engage in at least 150 minutes per week of moderate-intensity aerobic activity, or at least 75 minutes per week of vigorous-intensity aerobic activity or equivalent moderate-to-vigorous physical activity.
- Each aerobics session should last at least 10 minutes.
- To reap additional health benefits, adults in this age group should increase their moderate-intensity aerobic activity to 300 minutes per week, or 150 minutes per week if vigorous-intensity aerobic activity, or a similar combination of moderate- and vigorous-intensity aerobic activity. .
- Adults in this age group with joint problems should do balance exercises to prevent falls 3 or more times per week.
- Strength training that involves major muscle groups should be done 2 or more days a week.
- If older people, due to their health conditions, cannot perform the recommended amount of physical activity, then they should engage in physical exercises taking into account their physical capabilities and health status.
Age Group: Elderly (65 years and above)
For adults in this age group, physical activity includes recreational or recreational exercise, active activities (such as cycling or walking), professional activity(if the person continues to work), household chores, games, competitions, sports or scheduled activities as part of daily activities, family and society.
I express my gratitude to the Department of Labor and social protection
population of Moscow for help and support in development
exercise therapy programs for older people.
I express special gratitude to Moscow pensioners who
actively attended exercise therapy classes and fulfilled all requirements for
load and material offered. Objective data
well-being, indicators of dynamics and functional state of their
health contributed to the choice of idea and direction in the development
this health program.
The developed health-improving exercise complexes are
intellectual property of the author of this program and may
may be used only with reference to the author. Complexes
exercises are in photos and videos and cover the period from
August 2014 to February 2016
Tatiana Onishchenko.
July 24, 2016
Compiled by:
Onishchenko Tatyana Petrovna
trainer-teacher, exercise therapy instructor
1. Explanatory note
Physiotherapy exercises are an integral part of physical education and health work aimed at improving a person’s motor activity. It is the main tool in preventing diseases and restoring health. It is based on data from anatomy, physiology, hygiene, biochemistry, pedagogy, theory and methods of physical education. Exercise therapy has no contraindications for its use, from the first days of birth to old age. Human movements can and should be used to stimulate, develop and support his functional capabilities. The pedagogical expediency of exercise therapy is a treatment method that uses physical education means for therapeutic and prophylactic purposes and for more quick recovery health. Exercise therapy is closely related to the medical and educational process; it develops in those involved a conscious attitude towards the use of physical exercises, requires the implementation of hygienic procedures, and provides for the active participation of a person in regulating his general regime, in particular the mode of movement, stimulates those involved in hardening with natural factors of nature, supports ability to work, right attitude to life and behavior in society.
The problem of aging has occupied man since ancient times. The first definitions of aging and its causes date back to ancient times. The great ancient Greek physician Hippocrates (V-IV centuries BC) considered old age to be the result of the loss of natural heat and drying out of the body. The philosopher Plato pointed out that aging is especially affected by lifestyle in middle age. IN different years During its development, science and aging absorbed new knowledge created by specialists in various fields: doctors and physiologists, philosophers and biologists, psychologists and sociologists, historians and lawyers.
During the development of the body from birth to adulthood, the possibilities of all functional systems increase and reach peak values by the age of 20-25. The period from 25 to 35 years is characterized by the most stable state of vital activity of all human systems. But after 35 years, the vitality of the body steadily declines. By the age of 60-65, the performance and functional activity of all organs and systems decreases. Physical activity becomes less, the usual way of life and thinking that has developed over many decades is disrupted. And when you no longer need to “pull yourself together” in order to continue earning a living, the meaning of existence is quickly lost. Active perception of reality is replaced by a sedentary lifestyle, immersion in oneself and one’s “sores.” In the absence of a struggle “for survival,” the immune system is weakened.
Hippocrates said: “Nothing exhausts the body like physical inactivity.” Much is known about the dangers of physical inactivity, including in older people.
Summarized scientific evidence shows that the lack of balanced physical activity in older people over 65 accelerates the aging process and can also cause the development of many diseases.
Numerous studies show that a significant number of people suffer from ten diseases or more. Most often, these are arterial hypertension, diabetes, and diseases of the nervous system. Circulatory disorders are common, which are accompanied by heart disease, loss of vision and depression. Almost every elderly person suffers from tooth decay, back pain or headaches. The purely physiological causes of illness in a person are intertwined with his general mental state.
Despite this depressing situation with the listed problems among older people, not everything is so hopeless. Doctors point out the need for an integrated approach to solving problems, raising questions about the quality of rest, occupational therapy, physical and sports activities.
Healthy nutrition, rich in vitamins and microelements and active image life are a favorable factor for the prevention of certain diseases and the successful treatment of existing pathologies.
We are not talking about fundamental changes in this matter. Prevention and mitigation of already developed pathologies, elimination of the pain factor and assistance in adaptation to life in society - these are the main directions that modern science and medicine are focused on.
There is strong scientific evidence that regular physical activity provides large and long-lasting health benefits in older people by slowing down involutional processes. Physically active older people are much less likely to suffer from common causes of death. They have a higher functional level of the cardiovascular, respiratory, muscular systems, a strong skeletal system, more correct weight and body structure.
“Movement is the storehouse of life,” said Plutarch. To maintain the health of an elderly person, it is necessary to adhere to the principles of balanced physical activity. It must be accessible in terms of its kinetic and dynamic characteristics. It is also necessary to take into account general patterns and individual characteristics organism and personality.
Plays an important role in maintaining the health of older people physiotherapy, which, by influencing the body through physical exercise, contributes to the overall strengthening of the body and allows one to maintain the functional activity of all organs and systems, both physically and mentally, at a sufficiently high level.
Social-psychological and biological factors influence the human aging process. Knowing the features of this influence, it is possible to purposefully change the conditions and lifestyle of older people for more optimal personality functioning. Engaging in new activities, establishing friendly contacts, and maintaining the ability to control one’s environment generate satisfaction with life and increase its duration. Thus, they have a restraining effect on the aging process.
This program provides an integrated approach to solving psychophysiological problems in exercise therapy classes through targeted effects on the cardiovascular, respiratory systems, musculoskeletal system and mental processes during classes.
Exercise therapy goals:
– to popularize an active lifestyle among older people;
– contribute to the overall strengthening of the body;
– maintain the functional activity of all at a sufficiently high level
organs and systems both physically and mentally;
– change the environment and lifestyle of older people for optimal functioning
personality of an elderly person;
– have a restraining effect on the aging process;
– develop the habit of regular exercise and promote the integration of physical
activity in casual look life;
– involve more older people in classes;
– expand geography, strengthen friendly ties between neighboring cities and
countries.
Objectives of exercise therapy:
– support of physiological activity of all body systems, assistance
optimization of mental and physical performance;
– improvement of applied vital skills and abilities in walking, swimming
in combination with breathing;
– enrichment of motor experience with physical exercises from gymnastics,
outdoor games, dancing;
– optimal combination of the level of physical fitness with the level of basic
physical qualities: strength, speed, endurance, coordination and flexibility;
– training in complexes of physical exercises with health and corrective
orientation, the simplest ways to control physical activity and
functional state of the body during classes;
– formation of sustainable interest in exercise therapy classes.
Forms of exercise therapy.
Forms of exercise therapy include:
–elements of exercise therapy in the daily routine (walking, walking, health path, dosed swimming,
rowing, elements of sports games, close tourism, excursions, elements of dance and
sports);
– independent exercise;
– morning exercises;
-classes therapeutic exercises.
Therapeutic gymnastics is the main form of application of physical therapy.
Classes are conducted in the form of training, which should be carried out under a strictly differentiated load, taking into account the individual condition of the students.
The occupancy of groups for exercise therapy classes is 10–15 people, the frequency of classes is 1-3 times a week for 30-45 minutes. It is most advisable to complete these groups taking into account the health status, level of preparedness and activity of older people. Classes are held in the gym or in a specially equipped room. Regular physical activity throughout the week develops a habit of regular exercise and helps integrate physical activity into your daily lifestyle.
Exercise therapy products.
Physical exercises are the main means of exercise therapy. These include gymnastic exercises: strength, speed-strength, static tension, corrective, coordination exercises, relaxation, resistance, balance, etc.
Applied physical exercises. Basic movements include methods of locomotion (walking, running), throwing, and dance movements. Among the various forms of physical activity, walking has a universal healing effect: regular, accelerated, sports.
Walking is used as a means of treating hypertension, dystonia, post-infarction cardiosclerosis, endarteritis, varicose veins, respiratory diseases, gastrointestinal tract diseases, and metabolic disorders.
Walking provides significant health benefits by increasing the functional level of the cardiovascular, respiratory, and muscular systems; fortifications skeletal system, correct weight.
Special gymnastic complexes: to activate the respiratory function, cardiovascular system, to maintain mobility of the spine, joints of the upper and lower extremities; to train the function of balance and coordination, normalize the function of the gastrointestinal tract and metabolism.
Dancing is the easiest way to improve coordination. Dancing is an excellent way to have an emotional impact on the body. They have a positive effect on both the physical and mental state of a person.
Sports types of physical exercises in exercise therapy for older people are used with restrictions and only according to indications. As part of exercise therapy, simple relay races, some sports games (or their elements), swimming, skiing, and elements of athletics can be used.
Reasonable use of sports physical exercises and dance elements increases interest in classes, creates positive emotions, helps to quickly achieve a certain level of performance, and correct existing disorders.
Outdoor games: low mobility (games on the spot, played in the starting positions of sitting, reclining, lying down, standing). These include chess, checkers, Board games. Games of medium and high mobility (billiards, table tennis, tennis, golf, “Towns”).
It must be remembered that games are more difficult to dose, so during games fatigue and overload (physical and emotional) may unnoticed. To avoid this, it is necessary to carefully select games, distribute them correctly throughout the lesson, and monitor the condition of older people.
Selection of exercise therapy products.
The indication for choosing exercise therapy will be the coincidence of the mechanism of therapeutic action of these drugs with the expected effect on the affected organ or system. The selection of funds is carried out taking into account treatment objectives, physical activity and characteristics mental state an elderly person.
Selection of exercise therapy tools in accordance with treatment objectives.
Special – tasks specific only to a given disease.
General – tasks associated with changes in protective forces: to form motivation for constant and systematic physical exercise, various available sports, hardening, rehabilitation and psychoregulatory measures.
The selection of funds must be carried out in accordance with age characteristics and taking into account the physical condition of older people.
The selection of means should be carried out taking into account the psychomotor state, a change in which is often observed in an elderly person due to illness.
Methods of dosing physical activity depend on:
– Selecting the starting position;
– Difficulty of exercises;
–Alternating muscle loads;
– The number of muscles involved in the work;
– Number of repetitions of each exercise;
–The nature of the exercises (active, passive, etc.);
–Tempo;
–Amplitude of movements;
–Power load;
– Breathing exercises;
-Emotional factor.
Basic principles of using exercise therapy products.
The leading principle is the principle of systematicity, i.e. continuous, systematic. regular use of any means of exercise therapy in various forms. Thanks to this, the physiological changes that occur in the body under the influence of physical exercise are consolidated, as well as compensatory-adaptive reactions are consolidated. A break in exercise therapy leads to the loss and weakening of conditioned reflex connections and changes the course of adaptive reactions.
The principle from simple to complex implies increasing demands placed on the body. This principle is important for ensuring the body’s adaptation to increasing stress and solving educational problems.
The principle of an individual approach to each person. Increasing loads and changing the nature of exercises should occur individually, because Adaptation occurs at different speeds in different people.
The principle of accessibility. Accessibility is determined by the compliance of physical exercises with the level of psychomotor development, health status, motor experience, physical fitness and the state of the musculoskeletal system.
The principle of alternation is necessary to prevent fatigue. Exercise therapy means must be combined so that the work of the muscles performing the movement is replaced by the work of other muscles, leaving the opportunity for recovery processes.
The principle of consciousness and activity. The conscious attitude of older people to exercise therapy makes them interested in exercise, allows them to escape from thoughts of a biological and socio-psychological nature, and gives all therapeutic measures an optimistic attitude. Therefore, attempts at independent action should be treated carefully and kindly.
Exercise therapy groups.
For the purpose of a differentiated approach to organizing classes with older people, it is advisable to create exercise therapy groups. Classes in these groups differ in curriculum, volume and structure of physical activity, as well as requirements for the level of mastery of the proposed material.
The exercise therapy program can become part of the health-saving component of the educational program of social welfare departments.
Staffing exercise therapy groups.
The recruitment of those involved in exercise therapy groups is carried out on the basis of data from a medical institution and is issued by order of the head of the organization, whose structural units will carry out health-improving work with older people.
When recruiting a group, in addition to the diagnosis of the disease and data on the functional state of the students, it is necessary to take into account the level of their physical fitness, which is determined using motor tests. As tests, it is permissible to use only those exercises that, taking into account the form and severity of the disease and state of health, are not contraindicated for the practitioner.
Construction of the lesson.
1. Introductory part - preparation for an increased level of load. With the help of such methodological techniques, such as building, changing lanes, breaking, turning on the spot, calculating “first - second”, various steps on the spot and in motion, exercises for attention and coordination - the organization of older people is ensured. Then physical exercises are included, facilitating a rapid transition from the level of reduced physical activity to the level of intensity of physical activity determined by the treatment objectives. Walking and its variants, gymnastic exercises in combination with breathing are used. It is known that the higher the level of physical activity of an elderly person, the faster his body adapts to the increasing load.
2. The main part - the leading therapeutic and therapeutic-educational tasks are solved. To implement them, both special and general developmental physical exercises and dance elements are included. General developmental exercises are included in the content of any forms of exercise therapy, taking into account the impact on all muscle groups, in order to alternate and combine with breathing, corrective and special exercises. General developmental exercises can be carried out without objects or with objects.
3. The final part - physical activity is gradually reduced to a level corresponding to the motor mode at which the elderly person is.
The exercises used in the final part should help speed up the recovery process.
For older people, dance elements are used to improve coordination and dance with simple, repetitive movements. The more active ones use dances with more complex movements and frequent changes of elements.
Physical activity must correspond to the structure of classes, the functional and adaptive capabilities of older people. The exercise therapy instructor monitors the load by pulse, breathing and external signs of fatigue, constantly maintaining contact with the students. Since physical activity decreases with age, the majority of the population has low capacity for physical activity. Therefore, moderate and low intensity loads are necessary throughout school year, since it is under the conditions of such a regime that the harmonious functioning of the cardiovascular, respiratory, nervous systems, and musculoskeletal system is achieved, the necessary skills and abilities are formed, and no increased demands are placed on the weakened body.
The effectiveness of exercise therapy:
The most important criterion is positive dynamics clinical picture and functional indicators.
Monitoring the condition of an elderly person during classes:
Observational data are divided into objective and subjective. Subjective indicators include: mood, well-being, appetite, sleep, desire to exercise, exercise tolerance, sweating, irregularity. Objective indicators include heart rate, weight, height, muscle strength, body temperature, respiratory rate.
External signs of fatigue (presented as a table in the document)
2.EDUCATIONAL MATERIAL.
2.1. THEORETICAL PREPARATION
1. Daily routine and personal hygiene.
2.Rules for compiling morning exercise complexes.
3. Rules of conduct in class.
4. Rules for preparing places for independent study.
5.Monitoring your health during physical exercise.
6. Causes of injuries during classes and prevention of injuries.
7. Rules for the use of hardening procedures.
8. Physical qualities and physical training. Self-control diary.
2.2.PHYSICAL PREPARATION.
GENERAL PHYSICAL PREPARATION.
General developmental exercises.
1.Drill exercises. Commands for managing a group. Concepts about structure and teams. Line: interval, distance, flank; column: guide, trailing; starting position, main stance; commands “Be level!”, “At attention!”, “At ease!”, “Turn right (left)!”; movements: “bypass”, “3-make”, “circle”, etc.
2. Gymnastic exercises. Exercises for the muscles of the arms and shoulder girdle. Abduction of straight arms up, down, to the sides. Shoulder rotations. Cross movements of the arms, alternating movements of the arms in different directions. Exercises without objects, individual and in pairs. Exercises with balls: lifting, lowering, throwing from one hand to another, in front of you, throwing and catching the ball. Exercises with gymnastic sticks. Exercises on the gymnastic wall.
Exercises for the muscles of the torso and neck. Turns, tilts the head, stretches the neck forward, to the sides. Bend forward, to the sides, with active use of your arms when performing exercises. Bends and turns with half-squats, lunges forward, to the sides. Exercises without objects, individual and in pairs.
Exercises for the muscles of the legs and pelvis. Exercises for the foot, front, back and inner surfaces of the legs, back muscles, abdominal muscles, oblique muscles of the torso. Walking on the outer and inner arches of the feet, on the toes and heels, with the feet turned inward and outward. Half squats, lunges with bending, turning, etc. Exercises without objects, individual and in pairs.
3. Athletics exercises. Walking, easy running. Running alternating with walking up to 200 m. Normal walking, accelerated, sports. Walking, short-range tourism, health path (walking along paths).
Springy half-squats and heel-to-toe walking, simulating jumps and leaps.
Throwing and throwing. They are used only in games of high and medium mobility (golf, tennis, “Gorodki”).
4. Exercises to develop speed and agility.
Exercises with frequent changes of movements accompanied by music. Various options steps, hand movements, changing the starting position, walking in different directions with synchronized work with the hands, with walking around partners and frequent transitions from one movement to another. Exercises for attentiveness and coordination. Dance moves. Dancing.
5. Exercises to develop strength.
Push-ups, standing at the wall bars, in pairs, overcoming resistance, pull-ups, exercises on machines. Exercises with dumbbells.
6. Exercises to develop flexibility.
Gymnastic exercises without objects, in various starting positions, sitting on chairs, holding the back of a chair, lying on your side, lying on your back. Gymnastic exercises with objects, with skipping ropes, gymnastic sticks, balls. Gymnastic exercises on the wall bars and using a gymnastic bench.
7. Swimming. Be able to float on the water, exhale into the water. Ability to swim 25 m without timing and against time in any way.
SPECIAL THERAPEUTIC GYMNASTICS.
Breathing exercises. Complexes of breathing exercises in combination with general developmental exercises.
Corrective exercises. Exercises aimed at strengthening the back muscles and correcting postural defects in various areas. – standing, sitting, with support on the back of a chair, against a wall bars, with sticks.
Exercises on the gymnastic wall. Standing hangs, stretching exercises.
Exercises with balls in various positions.
Exercises with sticks.
SPECIAL PHYSICAL TRAINING.
General strengthening exercises with and without objects. Corrective exercises.
Breathing exercises combined with various movements of the head, arms, legs.
Rhythmic gymnastics. Performing complexes to music, using exercises in various forms. with active use of breathing.
Exercises to develop coordination with balls, in outdoor games, and in sports games of low mobility. Dance moves.
Exercises with dance elements “Salsa”, “Zumba”, “Quadrille”, Waltz, tango, etc..
ELEMENTS OF SPORTS AND OUTDOOR GAMES.
Sport games. Basic skills in the technique of sports games (table tennis, football - hitting the ball, basketball - throwing around the ring). Games are played according to simplified rules.
Outdoor games. Low mobility (chess, checkers, board games). Moderate mobility (billiards, golf). Great mobility (table tennis, tennis, “Gorodki”).
DANCE PREPARATION.
Waltz, tango, polka, Quadrille, Zumba, Salsa, Bachata, Lambada, etc.
3. EDUCATIONAL PLAN. (Represented as a table in the document)
4. TESTING AND ASSESSMENT OF THE STATE OF PREPAREDNESS.
General endurance - can be assessed by running (walking) for 6 minutes, the test taker performs at a pace convenient for him, moving from running to walking and back. The test result is the distance traveled.
The strength of the muscles of the arms and shoulder girdle can be assessed by flexing and extending the arms while lying down (with the torso straightened). The number of exercises completed is counted.
Squats performed at an arbitrary pace until fatigue allow you to evaluate strength endurance. The number of exercises performed until failure is counted.
Performing a complex of rhythmic gymnastics. The correctness of the exercises is assessed. Special attention pay attention to posture.
Performing a complex of breathing exercises in combination with exercises. The functioning of the cardiovascular and respiratory systems is assessed.
Dance performance: individually, in pairs, in groups. Coordination of movements, individual and collective actions, and emotional state are assessed.
Performing a dance complex consisting of 6-8 dance segments. Collective actions, speed of switching from one action to another, and emotional state are assessed.
Performing a complex of morning hygienic gymnastics. Evaluated independent work carried out daily.
Physical fitness tests for those involved in exercise therapy groups are carried out in September, December and April.
Also, assessment of the preparedness of elderly people involved in exercise therapy groups can be carried out in the form of competitions in available sports and competitions with the obligatory implementation of complexes of morning hygienic gymnastics, therapeutic exercises, rhythmic gymnastics, breathing exercises, and dance complexes. Conducting demonstration performances, competitive and competitive events is stimulating and aims to popularize an active lifestyle, attract more older people to exercise, expand geography, and strengthen friendly ties between neighboring cities and countries.
When testing and assessing the state of preparedness of those involved, it is necessary to observe a special tact, be as attentive as possible, not humiliate the dignity of an elderly person, use the data in such a way that they contribute to his development, stimulate his further exercise in therapeutic physical culture.
The final results are given taking into account theoretical and practical knowledge, as well as taking into account the dynamics of physical fitness and activity.
The main emphasis in assessing the achievements of those involved should be placed on the dynamics of their physical capabilities and persistent motivation to engage in physical exercise. Even the most minor changes in the physical capabilities of those involved must be positively noted and communicated to everyone.
A student who has not demonstrated significant changes in the formation of skills, abilities and the development of physical qualities, but regularly attended therapeutic physical education classes, diligently completed tasks, mastered the skills available to him for independent exercise in health-improving or corrective gymnastics, and the necessary knowledge in the field, should also be noted positively. physical culture.
5.KNOWLEDGE AND SKILLS.
Requirements for the quality of mastering program material
As a result of mastering the minimum exercise therapy program, students should know and have an understanding of:
– about daily routine and personal hygiene;
– about the rules for compiling morning exercise complexes;
– about the rules of conduct in the classroom;
– about the rules for preparing places for independent study;
– about the rules for using hardening procedures;
– about the causes of injuries during classes and the prevention of injuries.
be able to:
–perform morning exercises;
–perform exercise therapy complexes;
– monitor heart rate indicators during physical exercise;
–perform individual exercises to develop basic physical qualities with
taking into account medical indications;
–perform complex breathing exercises;
– use exercise equipment and carry out independent physical exercises with their help
workout;
– organize activities with children, do homework with them
physical training;
-perform hardening procedures;
-keep a self-observation diary;
– provide first aid for abrasions and bruises;
-conduct propaganda work to attract friends and relatives to classes.
6. CRITERIA AND NORMS FOR ASSESSMENT OF KNOWLEDGE, ABILITIES, SKILLS.
Correct accounting of the results of the educational and training process can only be carried out on the basis of a thorough analysis of all aspects of the students’ preparedness.
At the end of each stage, period, cycle, the social protection department, together with the physical culture and educational institution, sums up the work done, analyzes accounting data, the basis of which is quantitative indicators: the results of control exercises, the dynamics of the physical capabilities of the body, the effectiveness of the actions of those involved in control tasks.
Types of pedagogical control.
Preliminary control.
The goal is to determine the health status and readiness of students for the next classes. Usually held at the beginning of the school year.
Operational control.
The goal is to determine the immediate training effect during one session to assess the effectiveness of the load. It is carried out according to indicators of well-being, frequency and depth of breathing, heart rate, etc. The data from this control allows you to quickly regulate the dynamics of the load during exercise.
Current control.
The goal is to determine the reaction of the body of those involved in physical exercise to the load after exercise. The data from this control is the basis for planning the content of upcoming classes and the load on them.
Stage control:
The goal is to obtain information about the cumulative (total) training effect that was obtained over the corresponding period of time. The data from this control make it possible to assess the feasibility of choosing and using various means, methods, dosing of physical activity that were proposed.
Final control.
The goal is to determine the success of the annual curriculum, the degree of solution of the assigned tasks, and determine the positive and negative consequences of the components of the physical education process. The data from this control (the health status of those involved in therapeutic physical education, the success of solving the problems facing them, etc.) is the basis for planning the next educational process, usually planned for the end of the academic year.
Requirements for pedagogical control: timeliness, objectivity, accuracy, reliability, completeness, simplicity, clarity.
Methods of pedagogical control:
– pedagogical observation (showing interest, behavior of students, external
signs of reaction to physical activity, degree of attention);
–questioning or survey (determining subjective feelings);
– performing practical tests;
– simple medical measurements (VC, heart rate, body weight, etc.);
– analysis of working documentation.
The main accounting document is a journal of the educational work of the group and diaries of the well-being of students, where, in addition to data on diseases (confirmed by a certificate from a doctor), physical development (height, weight, chest circumference, vital capacity), changes in the level of physical condition and physical fitness are recorded , as well as well-being (pulse at rest, during exercise, recovery time after exercise, amount of exercise, sleep, appetite, desire to exercise, availability pain, results of functional tests).
7. List of educational and methodological support (necessary for the implementation of this program), methodological and teaching aids, equipment, sports equipment, inventory.
To implement this program you need:
1. A gym or a room adapted for training, a bathroom, locker rooms,
coaching
2.Gym.
3. Swimming pool.
4.Basketball and football balls, wall bars, gymnastic sticks,
jump ropes, etc.
5. Inclined boards, gymnastic benches, tennis balls, mats.
6.Technical means for playing music (tape recorder, speakers).
7.Computers with Internet access, software, screens, projectors,
CDs with educational material.
8.Literature used:
1. Amosov N.M., “Thoughts about health.” – M., 1987
2. Alperovich V.D. Gerontology. Old age. Sociocultural portrait: Textbook.
allowance.
– M.: Prior, 1998. – 272 p.
3. Bayer K., Sheinberg L. Healthy lifestyle. – M., 1997.
4. Balsevich V.K., Zaporozhanov V.A. Human physical activity. - Kyiv:
Health,
5. Bolotova A.K. Developmental psychology: a textbook. – M.: CheRo: Omega-L, 2005.
6. Bocharov V.V. Anthropology of age: Proc. allowance. – St. Petersburg: St. Petersburg Publishing House.
University, 2001.
7. Weinbaum Ya.S. Hygiene in physical education. – M., Education, 1986.
8. Vinokurova N.F., Trushin V.V., Global ecology. – M., Education, 1990
9. Doronina I.V. Developmental psychology: workshop. – Novosibirsk: SibAGS, 1996.
10. A healthy lifestyle is the key to health./Comp. Professor F.G. Murzakaev. Ufa:
Bashk. book publishing house, 1987
11. Ilyushchenkov V.V., Berseneva T.A. Health and education. – SPE., 1993
12. Kazin E.M., Blinova N.G., Litvinova N.A. Basics of individual health:
Introduction to general and applied valeology. – M., 2000
13.Krasnova O.V. Social psychology of aging: Textbook. allowance. – M.: Academy,
2002.
14. Lamb M. Biology of aging. – M.: Mir, 1980
15. The process of developing voluntary breathing skills (S.F. Tsvek, S. Yazlovetsky)
16. Human psychology from birth to death. – St. Petersburg: Prime-Eurosign, 2002.
17.Medvedeva G.P. Introduction to social gerontology. – M.; Voronezh: Modek, 2000.
18. Sorokoumova E.A. Age-related psychology. – St. Petersburg: Peter, 2006
19. Shcherbakov I.M. Post-work socialization of older people in modern Russia. –
Nizhny Novgorod: Upper Volga Academy civil service, 2006.
Elderly people face social problems,
health problems,
lack of attention from surrounding people.
Let's clarify the age names:
- Old age – 60 – 70 years;
- Senile age – 70 – 80 years;
- Centenarians - over 80 years old.
In old age, as a rule, there are many different chronic diseases accumulated throughout life. The aging body gradually loses the ability to produce “youth” hormones - sex hormones, as well as adrenal hormones, which reduce the likelihood of exacerbations of previously suffered diseases.
There is no doubt that any disease leaves some consequences. In youth, this is not so noticeable, but with age, due to the atrophy of organs and the extinction of their functions, the body has difficulty coping with stress, immunity decreases, a person quickly gets tired, and chronic diseases are more likely to worsen, which often have an atypical course with insufficiently expressed symptoms. Something always hurts. Some women tend to think that they have been jinxed. But there is no one to blame.
Life goes on, and you need to strive to improve and strengthen the body, maintain self-care skills, not allow yourself to relax: try to do all your homework, keep your home clean and tidy and your body hygienic, take care of your appearance, be neat and collected (thoughtful) so that rationally carry out the necessary things and save energy and time, which “flies” faster and faster with age.
Physical therapy is necessary for older people. Indeed, with the most common diseases such as osteochondrosis of the spine, osteoporosis of bones, arthrosis, vegetative - vascular dystonia, sleep disorders, hypertension, diseases of internal organs, metabolic disorders and other diseases, the body needs compensation (adaptation to internal and external conditions that matter for health and life expectancy).
Skeletal changes in osteoporosis of bones.
When selecting physical activity for older people, we take into account that metabolism is reduced, the content of under-oxidized breakdown products is increased (easy fatigue, overwork should not be allowed);
there are changes in the skeleton, increased tone and decreased muscle strength, impaired posture and gait due to a shift in the center of gravity;
Possible cerebrovascular accidents, encephalopathy, problems with coordination of movements and balance;
there may be prolapse of internal organs, urinary incontinence;
decreased vital capacity of the lungs, dystrophy of the heart muscle.
In older patients, there is limited movement of the eyeballs (especially upwards), you have to turn your head, and you may feel dizzy.
We must also remember age-related changes psyche. With age, pre-existing character flaws worsen. Emotional lability appears (tearfulness, moodiness, grumpiness), apathy, and there is a reluctance to exercise.
Due to the constant feeling of fatigue and illness, older people may find it difficult to perform exercises. And yet you need to force yourself to overcome the malaise and, starting with the simplest exercises, gradually increase your physical activity. Physical exercise is an excellent means of preventing body disorders, and therapeutic exercises for the elderly improves quality of life in many diseases, increases self-confidence and improves mood.
Control of the cardiovascular system is very important to avoid myocardial infarction.
Need to determine heart reserve. To do this, you need to calculate the maximum permissible heart rate during physical activity and heart rate at rest in 1 minute.
HR (heart rate) maximum = 180 – age.
For example, age 62 years. Maximum heart rate = 180 – 62 = 118 (beats per minute).
Use a stopwatch to calculate your resting heart rate (after 15 minutes of rest) in one minute. Let's say 84 beats per minute.
HR (heart reserve) = maximum heart rate – resting heart rate.
RS = 118 – 84 = 34 beats per minute (100%). This means that your heart rate during physical activity should not be higher than 118 beats per minute. And you need to know the heart reserve because for people over 60 years old it is not necessary to give a 100% load.
In old age (60–70 years), we use up to 90% of the heart reserve.
In the elderly (70 – 80 years old) – up to 50%.
For centenarians – no more than 40%.
We approach this gradually, starting with the load
20% of individual heart reserve.
So, for example, at the age of 62 years, the heart reserve at a resting heart rate of 84 beats per minute is 34 beats per minute - this is 100%.
During the first sessions of therapeutic exercises, you can allow an increase in heart rate by 20% - in this example, by 7 beats per minute.
And in the future, after gradual adaptation to physical activity, you can allow an increase in heart rate to 90% of the heart reserve - in this example, by 30 beats per minute.
So, in this example, at the age of 62 years and with a heart rate at rest of 84 beats per minute in the first classes, we allow an increase in the heart rate by 7 beats per minute (= 91 beats per minute), gradually increasing the load, we allow the heart rate to reach 90% of the heart reserve (at 30 beats per minute). Heart rate will be up to 114 beats per minute.
Now take a piece of paper and a pen, a watch with a second hand, sit in a chair for 15 minutes to rest.
1). Write how old you are.
2). Now subtract this number from 180. Write: “The maximum heart rate is …”.
3). Calculate the heart rate for 1 minute using the second hand and write this figure as follows: “Pulse at rest is …”.
4). Calculate cardiac reserve using the above formula. (HR (heart reserve) = maximum heart rate - resting heart rate). Write this number.
You can adjust the load from 20% to 90% of your heart reserve by monitoring your heart rate during exercise.
Classes using the small group method in the clinic.
Classes using the small group method are useful for older people, as this involves communication with peers, which older people really like. But you can practice on your own at home.
Exercises for all muscle groups are used.
Class density is 50 - 60%. The rest of the time is used to count the pulse, demonstrate exercises, change the starting position, and static breathing exercises.
The duration of the lesson is no more than 30 minutes, 2 – 3 times a week.
All initial positions are acceptable, but ref. the standing position should not prevail.
Exercises with sharp turns and bends are excluded. Dthe movements are smooth, the pace is slow.
Exercises for balance and vestibular functions are required.
It is necessary to know what factors contribute to poor balance and unexpected falls in older people.
- Tremor of the limbs.
- Increased reaction time.
- Weakness of the hip and leg extensor muscles.
- Orthostatic hypotension (a sharp drop in blood pressure with a rapid change in body position from the initial lying position to a standing position.
- Visual and hearing impairments.
- Shifting the center of gravity forward.
- The cervical-diaphyseal angle is changed (from obtuse it becomes straight), which reflexively affects cerebral circulation.
- For men, it is difficult to bring their legs together; for women, on the contrary, they spread their legs apart, which makes it difficult to maintain stability when losing balance.
Falls must be excluded, since with osteoporosis, falling from a height can result in bone fractures and other injuries.
Therapeutic gymnastics for the elderly carried out only when satisfactory condition of the patient.
Contraindications for group classes is urinary incontinence and a categorical refusal to exercise.
Version of a set of exercises for the elderly for copying without pictures.
Let's prepare a ball the size of an orange (or better yet, an orange), a gymnastic stick (the length of the stick is selected as follows: the distance from the left shoulder joint to the fingertips of the right hand straightened towards the side, or while standing, measure the distance from the floor to the xiphoid process of the sternum, subtract 10 from this figure).
1). "Open - close." Hands on knees, feet shoulder-width apart. 1- Hands to shoulders (start of inhalation). 2- Straighten your arms to the sides, open your palms (inhale). 3- Hands to shoulders again (beginning of exhalation). 4- Place your hands on your knees and bend forward slightly (exhale). 4 times.
2). “Raise your leg.” Hold the seat of the chair with your hands. 1- Raise your straightened right leg. 2- Lower into original. position. 3- Raise your straightened left leg. 4- Return to original. position. 4 times.
3). "Shoulder rotations." Hands to shoulders, feet shoulder-width apart. 1, 2, 3, 4 – Draw one large circle with your elbows. 4 times. Then do the same in the opposite direction 4 times.
4). "One foot at a time." Hold the seat with your hands, legs spread wide. 1 - Place your right leg on your left, tightly squeeze your pelvic floor muscles (inhale). 2 - Return to original. position (exhale). 3 - Place your left leg on your right, squeeze your pelvic floor muscles (inhale). 4 - Return to original. position (exhale). 4 times.
5). "We're swinging the stick." (Balance exercise). Place the gymnastic stick vertically with one end on the floor, press the lower end with your feet, spread your knees wide, place your hands on the upper end of the stick on top of each other. 1 – Leaning on the stick, straighten your arms forward, slowly leaning forward so that your head drops between your hands at ear level (exhale). 2 - Return to original. position (inhalation). 6 times slowly.
6). “Put the stick vertically.” Take the stick between your palms so that the ends of the stick rest against the middle of your palms, lower the stick down (on your hips), feet shoulder-width apart. 1 – Place the stick vertically on your right leg so that your right hand is at the top and the left is at the bottom (inhale), look at your right hand. 2 – Return to the starting position (exhale). 3 - Place the stick vertically on your left leg so that your left hand is at the top and the right hand is at the bottom (inhale), look at your left hand. 4 – Return to the starting position (exhale). 4 times.
7). “Roll a stick on your back.” Press the stick to your back with your elbows, legs apart for stability. Move the stick with your elbows along your back up (inhale) - down (exhale), do not bend over, keep your back straight.
8). Diaphragmatic breathing 6 times. Place your hands on your stomach, bend your legs at the knees. 1 – inhale through the nose, inflating the stomach. 2 – Exhale through the mouth in a thin stream slowly, pursing your lips into a tube; the stomach “deflates”, pull the abdominal wall “into itself”.
9). "Ball under the knee." Arms to the sides, ball (orange) in the right hand, straightened legs together. 1 – Bend your right leg, transfer the ball under your knee to your left hand (exhale). 2 - Return to the starting position (inhale), ball in your left hand. 3 – Bend your left leg, transfer the ball under your knee to your right hand (exhale).
10). “The ball is in the other hand with a turn.” Arms to the sides, ball (orange) in the right hand, straightened legs together. 1 – Raise your right hand with the ball and move the ball to your left hand, turn your body to the left, take the ball in your left hand (exhale). 2 - Return to the starting position (inhale). 3 – Also transfer the ball to your right hand, turning your body to the right (exhale). 4 - Return to the starting position (inhale). 3 times.
eleven). “The ball is in the other hand behind the head.” Arms along the body, ball in the right hand, legs straightened. 1 – Hands slide across the floor behind your head, pass the ball to your left hand, without moving your head, raise your eyes towards the ball (inhale). 2 - Return to the starting position (exhale). 3 – Place the ball behind your head in your right hand, raise your eyes up (inhale). 4 - Return to the starting position (exhale). 3 times.
12). “Rotate your hands and feet.” Arms bent at the elbows, hands in fists, feet shoulder-width apart. Slowly and smoothly rotate your fists and feet inward, then reverse side 4 laps each. Repeat again.
13). Arms along the body, legs straightened. 1 – Raise your right hand up and place it on the floor behind your head, while simultaneously bending your left leg at the knee, sliding your foot along the floor (inhale). 2 - Return to the starting position (exhale). 3 – Raise your left arm up, bend your right leg at the knee, sliding your foot along the floor (inhale).
14). "Tension - relaxation." Arms along the body, legs straightened. 1 – Clench your hands into fists, your feet towards you, and squeeze your buttocks tightly (inhale). 2 – Relax all muscles (exhale). 6 times.
15). "Opposite limbs to the sides." Arms along the body, legs straightened. 1 - Move your right arm and left leg to the sides (inhale). 2 - Return to the starting position (exhale). 3 – Same with the left hand, right leg (inhale). 4 - Return to the starting position (exhale). 4 times.
16). Diaphragmatic breathing 6 times. (See exercise No. 8).
We count the pulse for one minute and write it down. (Pulse should not exceed maximum heart rate).
17). “Rest your head in your hands.” Arms bent at the elbows, lying in front of you, head raised, look up. 1 – Lower your head onto your hands with your right ear, turning it to the left (exhale), relaxation. 2 - Return to the starting position, raise your eyes up (inhale). 3 – Place your head on your hands on your left ear, relax (exhale). 4 - Return to the starting position, eyes looking up (inhale). 4 times.
18). "Hands on the pelvis." Arms extended forward, legs straightened. 1 – Place your right hand on your pelvis. 2 – Place your left hand on your pelvis, lift your head and chest, look forward. 3, 4 – Return to the starting position in reverse order, relaxing. 3 times.
19). "Beach". The head lies on the hands. Alternately - counter flexion and extension of the legs at the knee joints.
20). “Raise opposite limbs.” 1 – Raise your right arm forward, left leg back, maintain balance (inhale). 2 - Return to the starting position (exhale). 3 – Raise your left arm, right leg (inhale). 4 - Return to the starting position (exhale). 4 times.
21). "Look at the hand." 1 – Raise your right hand to the side - up, look at it (inhale). 2 - Return to the starting position (exhale). 3 – Raise your left hand to the side - up, look at it (inhale). 4 - Return to the starting position (exhale).
22). “Stretch your hand forward.” 1 – The right hand slides forward as far as possible, lower the head (exhale). 2 - Return to the starting position (inhale). 3 – The left hand slides forward, lower the head (inhale). 4 - Return to the starting position (inhale). 3 times.
We count the pulse for one minute and write it down. (Pulse should not exceed maximum heart rate).
23). Lying on your back, diaphragmatic breathing 6 times. (See No. 8).
24). “Kitty” (Bend and arch your back).
25). “Fox tail” (Bending of the spine now to the right, now to the left).
26). Sitting on a chair, hands hold the seat. Rolling from heel to toe.
27). Sitting on a chair, hands on knees. Raise your arms up to your sides (inhale), lower them to your knees, and bend forward slightly (exhale). 5 times.
Homework.
2). Train the vestibular system: lying on the bed on your back, bend your knees, turn on your side, lower your legs off the bed and, pushing with your hands, sit on the edge of the bed for a few seconds, stand up (spread your legs shoulder-width apart), straighten up, stand for a while, trampling from foot to foot. Now, in reverse order, lie on the bed in the other direction. 3 times in each direction slowly, monitoring your well-being. Avoid dizziness. You can simplify the task by eliminating standing up.
3). Diaphragmatic breathing 6 times before bed. (This exercise helps with the appearance of chest pain due to angina pectoris, since the diaphragm, rising and falling, promotes the movement of blood in the systemic circulation, facilitating the work of the heart).
4). Self-massage of hands and fingers. Exercises for fingers (“Coins” - circular movements with the thumb on the tips of all other fingers, “Shalbans with all fingers in turn”, “Buttons” - press the thumb on the tips of all fingers in turn, “Figurines between all fingers”, “Call to you” all fingers in turn”, “Straighten each finger in turn from the fist”, “Straighten and spread all fingers - clench your fingers into fists”.
5). Long walks, you can run (breathe only through your nose, if there is not enough air, go to walking), skiing in winter, swimming in the pool and classes in a health group according to age are useful. Remember to monitor your blood pressure and pulse.
6). Gymnastics for the eyes.
Let's prepare a ball the size of an orange (or better yet, a real orange),
gymnastic stick ( gymnastic stick length: the distance from the left shoulder joint to the fingertips of the right arm straightened towards the side or standing, measure the distance from the floor to the xiphoid process of the sternum, subtract 10 from this figure),
chair with backrest and rug.
Let's ventilate the room.
Starting position sitting on a chair.
1). "Open - close."
Hands on knees, feet shoulder-width apart.
1- Hands to shoulders (start of inhalation).
2- Straighten your arms to the sides, open your palms (inhale).
3- Hands to shoulders again (beginning of exhalation).
4- Place your hands on your knees and bend forward slightly (exhale). 4 times.
Initial position.
Once! Start of inhalation.
Two! Inhale.
Three! Beginning of exhalation.
Four! Exhale deeply.
2). “Raise your leg.”
Hold the seat of the chair with your hands.
1- Raise your straightened right leg.
2- Lower into original. position.
3- Raise your straightened left leg.
4- Return to original. position. 4 times.
Initial position.
Once! Raise your right leg. Inhale.
Two! Exhalation.
Three! Left leg! Inhale.
3). "Shoulder rotations."
Hands to shoulders, feet shoulder-width apart.
1, 2, 3, 4 – Draw one large circle with your elbows. 4 times.
Then do the same in the opposite direction 4 times.
Once! Circular rotations of the arms in the shoulder joints.
Two!
Three!
Four!
And repeat in the other direction 4 times.
4). "One foot at a time."
Hold the seat with your hands, legs spread wide.
1 - Place your right leg on your left, tightly squeeze your pelvic floor muscles (inhale).
2 - Return to original. position (exhale).
3 - Place your left leg on your right, squeeze your pelvic floor muscles (inhale).
4 - Return to original. position (exhale). 4 times.
Place your feet shoulder-width apart.
Right leg - One! Squeeze your patience muscles. Inhale.
Two! Exhalation.
Left leg - Three! Squeeze your patience muscles. Inhale.
Four! Exhalation.
5). "We're swinging the stick."(Balance exercise). Place the gymnastic stick vertically with one end on the floor, press the lower end with your feet, spread your knees wide, place your hands on the upper end of the stick on top of each other.
1 – Leaning on the stick, straighten your arms forward, slowly leaning forward so that your head drops between your hands at ear level (exhale).
2 - Return to original. position (inhalation). 6 times slowly.
Initial position.
Once! Exhalation.
Two! Inhale. Stick to the chest, straighten your back.
If dizziness does not bother you, then this exercise can be complicated by securing the lower end of the stick with your feet, and slowly rotating the upper end, bending deeply forward, then straightening up, bringing the upper end of the stick to the sternum (clockwise and counterclockwise).
6). “Put the stick vertically.”
Take the stick between your palms so that the ends of the stick rest against the middle of your palms, lower the stick down (on your hips), feet shoulder-width apart.
1 – Place the stick vertically on your right leg so that your right hand is at the top and the left is at the bottom (inhale), look at your right hand.
2 – Return to the starting position (exhale).
3 - Place the stick vertically on your left leg so that your left hand is at the top and the right hand is at the bottom (inhale), look at your left hand.
4 – Return to the starting position (exhale). 4 times.
Initial position. A stick between the palms.
Once! Inhale.
Two! Exhalation.
Three! Inhale.
Four! Exhalation.
7). “Roll a stick on your back.”
Press the stick to your back with your elbows, legs apart for stability.
Move the stick with your elbows along your back up (inhale) - down (exhale), do not bend over, keep your back straight.
Initial position.
Inhale - stick up.
Exhale - stick down.
We count the pulse for one minute and write it down. (Pulse should not exceed maximum heart rate).
Let's calculate the pulse in 1 minute.
Starting position lying on your back.
(Pillow under the head to reduce the risk of high blood pressure).
8). Diaphragmatic breathing 6 times. Place your hands on your stomach, bend your legs at the knees.
1 – inhale through the nose, inflating the stomach.
2 – Exhale through the mouth in a thin stream slowly, pursing your lips into a tube; the stomach “deflates”, pull the abdominal wall “into itself”.
Diaphragmatic breathing. Inhale through the nose, “inflate” the stomach.
Diaphragmatic breathing. Exhale through your mouth in a thin stream, pursing your lips into a tube.
9). "Ball under the knee."
1 – Bend your right leg, transfer the ball under your knee to your left hand (exhale).
2 - Return to the starting position (inhale), ball in your left hand.
3 – Bend your left leg, transfer the ball under your knee to your right hand (exhale).
4 - Return to the starting position (inhale). 3 times.
Once! Place the ball in your left hand under your knee. Exhalation.
Two! Inhale. The ball is in the left hand.
Three! Place the ball in your right hand under your left knee. Exhalation.
Four! Ref. position. Inhale. The ball is in the right hand.
10). "Ball in the other hand with a turn".
Arms to the sides, ball (orange) in the right hand, straightened legs together.
1 – Raise your right hand with the ball and move the ball to your left hand, turn your body to the left, take the ball in your left hand (exhale).
3 – Also transfer the ball to your right hand, turning your body to the right (exhale).
4 - Return to the starting position (inhale). 3 times.
Ref. position. Inhale.
Once! Exhalation.
Two! Inhale.
Three! Exhalation.
Four! Ref. position. Inhale.
11). "Ball in the other hand behind the head".
Arms along the body, ball in the right hand, legs straightened.
1 – Hands slide across the floor behind your head, pass the ball to your left hand, without moving your head, raise your eyes towards the ball (inhale).
3 – Place the ball behind your head in your right hand, raise your eyes up (inhale).
4 - Return to the starting position (exhale). 3 times.
Ref. position. The ball is in the right hand.
Once! Hands up, inhale. Ball in left hand.
Two! lower your arms along your body. Exhalation. The ball is in the left hand.
Three! Inhale. Ball in the right hand.
Four! Ref. position. The ball is in the right hand.
12). “Rotate your hands and feet”.
Arms bent at the elbows, hands in fists, feet shoulder-width apart. Slowly and smoothly rotate your fists and feet inward, then in the opposite direction for 4 circles.
Repeat again.
At the same time, we rotate our hands and feet slowly and efficiently.
At the same time, we rotate our hands and feet slowly in one direction, then in the other direction.
13). "Raise your arm, bend your leg".
1 – Raise your right hand up and place it on the floor behind your head, while simultaneously bending your left leg at the knee, sliding your foot along the floor (inhale).
2 - Return to the starting position (exhale).
3 – Raise your left arm up, bend your right leg at the knee, sliding your foot along the floor (inhale).
4 - Return to the starting position (exhale). 4 times.
Initial position.
Once! Right hand, left foot! Inhale.
Two! Exhalation.
Three! Left hand, right foot! Inhale.
Four! Exhalation.
14). "Tension - relaxation". Arms along the body, legs straightened.
1 – Clench your hands into fists, your feet towards you, and squeeze your buttocks tightly (inhale).
2 – Relax all muscles (exhale). 6 times.
Once! Squeeze your hands into fists, lift your feet towards you, and squeeze your buttocks! Inhale.
Two! Straighten your fingers and stretch your toes. Exhalation.
15). "Opposite limbs to the sides".
Arms along the body, legs straightened.
1 - Move your right arm and left leg to the sides (inhale).
2 - Return to the starting position (exhale).
3 – Same with the left hand, right leg (inhale).
4 - Return to the starting position (exhale). 4 times.
Initial position.
Once! Inhale. Right hand, left foot!
Two! Exhalation. Initial position.
Three! Inhale. Left hand, right foot!
Four! Exhalation. Initial position.
16). Diaphragmatic breathing 6 times. (See exercise No. 8).
We count the pulse for one minute and write it down. (Pulse should not exceed maximum heart rate).
Starting position lying on your stomach.
17). “Rest your head in your hands.”
Hands bent at the elbows, lie in front of you, raise your head, look up.
1 – Lower your head onto your hands with your right ear, turning it to the left (exhale), relaxation.
2 - Return to the starting position, raise your eyes up (inhale).
3 – Place your head on your hands on your left ear, relax (exhale).
4 - Return to the starting position, eyes looking up (inhale).
4 times.
Initial position. Inhale.
Once! put your head on your right ear. Exhalation.
Two! Inhale. Initial position.
Three! Exhalation. Place your head on your left ear.
Four! Inhale. Initial position.
18). "Hands on the pelvis." Arms extended forward, legs straightened.
1 – Place your right hand on your pelvis.
2 – Place your left hand on your pelvis, lift your head and chest, look forward.
3, 4 – Return to the starting position in reverse order, relaxing. 3 times.
Initial position.
Once! Start of inhalation.
Two! Inhale.
Three! Beginning of exhalation.
Four! Exhalation.
19). "Beach". The head lies on the hands. Alternately - counter flexion and extension of the legs at the knee joints.
Alternately - counter movement of the legs. The body is relaxed.
Alternately - counter movement of the legs.
The starting position is knee-wrist.
20). “Raise opposite limbs.”
1 – Raise your right arm forward, left leg back, maintain balance (inhale).
2 - Return to the starting position (exhale).
3 – Raise your left arm, right leg (inhale).
4 - Return to the starting position (exhale). 4 times.
Initial position.
Once! Inhale.
Two! Exhalation.
Three! Inhale.
21). "Look at the hand."
1 – Raise your right hand to the side - up, look at it (inhale).
2 - Return to the starting position (exhale).
3 – Raise your left hand to the side - up, look at it (inhale).
4 - Return to the starting position (exhale).
Initial position.
Once! Inhale.
Three! Inhale.
22). “Stretch your hand forward.”
1 – The right hand slides forward as far as possible, lower the head (exhale).
2 - Return to the starting position (inhale).
3 – The left hand slides forward, lower the head (inhale).
4 - Return to the starting position (inhale). 3 times.
Initial position.
Once! Exhalation. We're reaching out right hand forward.
Two! Inhale.
Three! Exhalation. We stretch our left hand forward.
Four! Exhalation.
23). "Kitty."
1- Bend down (inhale).
2- Arch your back up, head down (exhale). 4 times.
"Kitty." Bend your back down. Inhale.
"Kitty." arch your back upward. Exhalation.
24). "Fox Tail" 1- Move your feet and head to the right with your ear towards your right shoulder. Inhale.
2- Ref. position (exhale).
3- Move your feet and head to the left to the left shoulder (inhale).
4- Ref. position (exhale). 4 times.
Once! Inhale.
Two! Exhalation.
Three! Inhale.
Four! Exhalation. Initial position.
We count the pulse for one minute and write it down. (Pulse should not exceed maximum heart rate).
Roll your feet onto your heels.
Roll from heel to toe.
27). Sitting on a chair , hands on knees.
1, 2 - Raise your arms up through your sides (inhale).
3, 4 - Lower to your knees, bend forward slightly (exhale). 5 times.
Initial position.
Once! Hands up, raise your eyes. Start of inhalation.
Two! Hands up. Inhale.
Three! arms to the sides, exhalation begins.
Four! Exhale deeply, bend forward, resting your hands on your knees.
Homework.
1). Self-massage of the back with a roller back massager.
It is better to buy a back massager the size of a gymnastics stick so that you can roll it on your back with your elbows.
Body Massager.
Back massager.
Back massager.
Back massager.
Massage mat for feet.
2). Train the vestibular system: lying on the bed on your back, bend your knees, turn on your side, lower your legs off the bed and, pushing with your hands, sit on the edge of the bed for a few seconds, stand up (spread your legs shoulder-width apart), straighten up, stand for a while, trampling from foot to foot. Now, in reverse order, lie on the bed in the other direction. 3 times each wayslowly, monitoring your well-being. Avoid dizziness. You can simplify the task by eliminating standing up.
We practice getting up and lying down.
First, bend your knees.
Bend your knees towards the edge of the bed and turn onto your side.
Lower your legs off the bed and, pushing with your hands, sit on the edge of the bed.
Slowly sit on the edge of the bed and sit for a while to get used to the upright position.
Stand up decisively, legs apart for stability, arms to the sides. Maintain balance.
Sit down slowly and smoothly, leaning forward slightly, without falling onto the bed.
Lie on the other side, put your feet on the bed.
Turn onto your back. (Training to change body position).
3). Diaphragmatic breathing 6 times before bed. (This exercise also helps with the appearance of chest pain due to angina pectoris, since the diaphragm, rising and falling, promotes the movement of blood in the systemic circulation, significantly facilitating the work of the heart).
4). Self-massage of hands and fingers.
5). .
“Coins” - circular movements with the thumb on the tips of all other fingers,
“Shalbans with all fingers alternately”,
“Buttons” - press with your thumb on the tips of all fingers in turn,
"Figurines between all fingers",
“Call to you with all fingers in turn”,
“Straighten each finger in turn from the fist”,
“Straighten and spread all your fingers - clench your fingers into fists”.
6). Long walks, you can run (breathe only through your nose, if there is not enough air, go to walking), skiing in winter, swimming in the pool and classes in a health group according to age are useful. Remember to monitor your blood pressure and pulse.
7). .
Health group in the pool.
2. Buy a modern exercise bike (increases blood circulation in the pelvis) or an elliptical trainer.It creates an imitation of the movement when running, creates a vertical load on the bones of the lower extremities, which helps strengthen the bones during osteoporosis and for the prevention of osteoporosis, the heart muscle also receives a good load. It is better to buy a magnetic ellipsoid, as it works quietly and smoothly, is very pleasant, and makes you want to practice on it. There is monitoring of the cardiovascular system and other capabilities.
