Fitness in old age: Experts give tips

Arthritis, diabetes, cardiovascular disease – diseases and physical deterioration often increase with age. For many people, this means that they are not able to enjoy the best years of their lives that they hoped for, namely to be healthy and active. However, it is never too late with more exercise, as 82-year-old Erika Rischko knows from personal experience. It was only when she was in her mid-50s that she herself began to incorporate a few sports devices into her everyday life. After her daughter enrolled her in a gym, she quickly discovered new classes and equipment. “The more I learned to know, the more interesting it became,” remembers the senior, who is now also known on TikTok and Instagram, and is in favor of more fitness – for all ages.

Keep access barriers low: If you overwhelm yourself, you give up quickly.

Acute Dissatisfaction Contingency Plan: Do not let the entire program fail if you are dissatisfied. Sometimes the desire comes more naturally.

Looking for other champions: A running group or club motivates. Write down specific tasks, training dates and goals.

Record performance: Write down distances, times or number of repetitions.

Motifs with music: whether you are in the living room or on the go: music puts you in a good mood, even when you exercise.

Sports despite complaints

Pain is often the cause that stands in the way of the newly gained good intentions. “However, the warning function of the pain disappears after some time. Limitations creep in and exacerbate the problem, ”says Erika Rischko. Even with artificial joints, sports should not be a problem. “Even with dentures, movement is not only allowed but encouraged. The same applies here as for sports with osteoarthritis: avoid fast and abrupt movements, jumps and turns and choose sports that are gentle on the joints such as aqua aerobics, swimming (without spreading leg movements), cycling or walking, which at the same time strengthen the muscles and relieve the implant “, advises Prof. Ingo Froboese. If you are already dealing with physical discomfort, you should in any case first seek the advice of a doctor.” Find out how hard you can exert yourself and start slowly before you increases the intensity and duration, “says Froboese.

The downward-facing dog exercise is great for stretching your chest and shoulder muscles and relaxing your back.

There is nothing better

Everyone should gradually be aware that exercise affects our entire body. It relies on the resulting stimuli in several areas to function optimally – from the brain to the ankles. Erika Rischko herself has experienced that in recent years you can start with targeted training: “As soon as the spark jumps over, playing sports can at best be a sure success. We can therefore only advise you: try it. ” And not only does the body benefit from more exercise in the long run, but also the psyche through the increased production of brightening messenger substances. And although strength, speed and concentration decrease with age, you can easily stay on the ball. “Do not focus on what no longer works, keep finding what still works, and adjust your habits. Those who can no longer jog go for a walk or a walk. Those who can no longer practice gymnastics on the floor train on the chair. The most important thing is that you stay up to date! ”

PHOTO: ZS Verlag

Really good fit: Eight minute plank? Wall-mounted, recoil, shoulder taps, lift 50 kilos? No problem! The special: Erika Rischko is over 80 years old and healthier than many people in their 20s. Together with the health expert Prof. Dr. Ingo Froboese presents Erika Rischko for her favorite fitness exercises to do at home. There are also practical checklists. And when it comes to healthy nutrition, relaxation and a positive attitude towards life, both know what you can do today to stay fit in old age.

It’s never too late to get in shape Erika Risko

Prof. Dr. Ingo Froboese (ZS Verlag)

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