The other day we looked at how age affects body composition, correcting it even if there are no weight changes, and sport is the best preventive and therapeutic agent present in diseases such as osteoporosis. I was talking about it. Today we will talk about what older people can do in the gym to improve their health and quality of life.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

What is the third age?

In general, we understand people over 65 years of age at three years, but some authors distinguish between two non-aging periods at this stage of life.

The third age begins almost when the person leaves work and ends when social dependency arises. The fourth age begins at the end of the previous stage and lasts until death.

What kind of physical activity should older people do?

One of the great evils that plagues our society today is the sedentary lifestyle. This is a risk factor that extends from childhood to the elderly.

This is because the loss of age and capacity tends to increase the sedentary and meditative lifestyles of older people, especially if this person has never been physically active before. It is an even greater risk factor.

Assessing a person’s health is a reliable indicator of health and life expectancy. Therefore, prescribing a training plan for older people that focuses on the development of strength, aerobic capacity and flexibility is a very important tool to reduce the risk of cardiovascular death. Of factors and all causes, without considering health savings.

Therefore, these individuals should focus on strength and aerobic training to improve or minimize flexibility.

What is the ideal dose for each type of exercise?

According to the American Sports College of Sports Medicine and the American Heart Association, the following are recommended:

At least 5 days a week, 30 minutes of moderate-intensity aerobic exercise, or at least 3 20-minute days of vigorous-intensity days.

Two days a week of programmed and sequenced strength training, including 8-10 exercises with 10-15 iterations on a scale of 5-8 Perceived Exercise (RPE).

Hold the pose for 10-30 seconds for at least 2 days and focus on improving joint mobility through active or passive flexible exercise. Yoga is a very good option.

What kind of exercise can seniors do in the gym?

Any of the exercises is prescribed according to the physical condition of the particular person. As a general rule, there are no contraindications, but the lack of mobility and coordination may require the use of adaptations or variations in basic exercises. We want to improve the quality of life and functional independence for these people, so if you can do goblet squats or goblet box squats, you don’t need to do back squats.

Ideally, choose a free-weight jointed exercise that mobilizes your major muscle groups. As mentioned above, designing a training program for exercise patterns is a great option, so here are the main exercises and some alternatives that these people can perform.

Horizontal pushing movement such as dumbbell press. For complex cases, you can choose a horizontal press machine.

Upright pushing movement like a dumbbell shoulder press. Some machines perform this movement pattern.

Horizontal pull movements such as rowing a barbell or winding a rope.

Vertical traction movements such as chest pull.

Knee dominant exercises like squats and leg presses.

Waist-dominant movements such as the Romanian bar and dumbbell deadlifts.

When we talk about leading a healthy lifestyle, we are all thinking about eating right and exercising regularly. However, a healthy lifestyle also includes aspects such as good hygiene, in this case maintaining good oral health.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Impact of oral health on performance

Since the 1968 Olympics, there has been a link between elite athletes and the oral health of the poor.

According to a systematic review, 28% to 40% of athletes say that their oral health affects their quality of life and 5% to 18% of their performance. Oral health is also one of the factors that determine the quality of life.

There is little evidence on how diseases such as caries, periodontal disease, and periodontitis negatively affect quality of life. And the impact in this area can make a big difference in the performance of that sporting elite.

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Pain, systemic inflammation or the impact of an athlete on the social environment may be part of the cause of poor performance due to poor physiological adaptation to training or its poor quality.

Why is the athlete’s oral hygiene deficient?

With very few studies available, it is difficult to establish one or more strong causes. Still, it is almost impossible to design a good study that can answer this question.

High carbohydrate intake, especially from gels and sports drinks, is speculated to be one of the nutritional causes of diseases such as dental caries in elite athletes. It is also said that eating disorders can cause vomiting and damage enamel, especially in light weight sports such as gymnastics, boxing and horse riding.

Another cause that can contribute to the appearance of these diseases is oral dehydration during sports. Saliva has a moisturizing and remineralizing effect, deficient in the aforementioned carbohydrate drinks and below, which increases the diffuse effect on teeth.

What can you do to keep your teeth healthy?

For the nutritional habits of elite athletes, it is difficult to make a difference because training performance depends on these habits, but regular visits to the dental office prophylactically are good oral hygiene.

For amateur practitioners, it is important to maintain oral hygiene habits, as an overdose of sugar and acidic drinks and poor oral hygiene can cause a variety of diseases.

After all, the best medicine is prevention. This is because many drug models are treatment-based and treatment-based, but not prevention-based, which is detrimental to both patient health and societal health costs.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Diabetes mellitus is a common disease and is associated with lifestyles that do not exercise when they eat a lot of sugar. I will explain the singular form of diabetes, but there are actually several types of diabetes known as type 1 and type 2. Know the difference.

What is the diabetes?

Diabetes is a metabolic disorder characterized by excessively high blood sugar levels as a result of a lack or insufficiency of insulin in the body.

However, the cause of this disease is not always the same, from which different types of diabetes are classified.

Diabetes type 1

Type 1 diabetes has an intrinsic cause. The body’s immune system destroys the cells in the pancreas that are responsible for producing insulin. This means that its presence in the body is null and patients must introduce it in another way, either by injection or by medication. It appears young and requires lifelong treatment.

Type 2 diabetes

Type 2 diabetes, which is found in people who used to have a fully functioning pancreas, but are increasingly suffering from problems with insulin production, mainly due to various factors such as obesity and an unhealthy lifestyle. Initial treatment usually consists of diet changes and exercise, but if the problem persists, oral medications should be taken first, followed by insulin injections if the disease progresses.

Other differences between them

The main way to distinguish both types of diabetes lies in its cause, but there are other different factors.

Age of onset: Type 1 diabetes is usually diagnosed before the age of 30, while type 2 diabetes usually starts after the age of 40.

Onset of symptoms: Type 1 diabetes manifests itself very quickly, because the body cannot produce insulin or because it has a very limited capacity. The symptoms are gradual because the body gradually loses its ability to make fully functional insulin.

Body type: People with type 1 diabetes generally have a slim body type, but there is weight loss due to this condition. Conversely, people with type 2 diabetes often become obese because they are overweight or have particularly wide waists.

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Why does diabetes arise?

There are several possibilities

Genetic origin: due to some genetic mutation, the immune system attacks the cells that should produce insulin.

External origin: An unhealthy lifestyle affects the body’s ability to produce insulin.

Other types of diabetes

Types 1 and 2 account for almost 100% of diabetes cases, but there are other very rare types of diabetes.

Gestational diabetes

Gestational diabetes is diabetes that affects pregnant women who have never had problems with insulin and glucose levels. Some women may need medication, but it can usually be controlled with diet and moderate exercise.

Although disappearing at the end of the pregnancy is a temporary problem, it is important to control it because it can cause problems for the fetus and the mother. On the other hand, too much glucose in the blood can overfeed your baby and cause your baby to grow too large, which can cause problems during delivery.

On the other hand, diabetes increases the risk of high blood pressure. This is called preeclampsia during pregnancy, and it can be harmful to your baby and mother. Preterm labor and cardiovascular accident.

Mody type diabetes

It is a type of diabetes of genetic origin in which changes in the pancreas affect the production of insulin. In this case, insulin secretion is affected, but the changes are not seriously affected.

What you need to know about diabetes

With the exception of gestational diabetes and Mody type diabetes, diabetes is a serious, chronic disease that causes serious damage to many organs of the body due to excess glucose in the blood and possible damage to blood vessels. Possible blood and nerves: problems with the retina, kidneys, cardiovascular system, brain.

With a current focus on type 2 diabetes and no one is safe from developing diabetes, it’s important to follow healthy living guidelines to reduce that risk. Today, diabetes and obesity are two diseases on the rise that fuel an unhealthy and sedentary lifestyle.

diabetes treatment

There is no cure for diabetes, but there are treatments that must be followed regularly to prevent this damage. It is important to always comply with medical indications.

While every case is different and you should always follow expert recommendations, there are some lifestyle changes that help diabetics manage their disease. These changes begin with exercise that slows the progression of the disease, and after a careful diet focused on reducing carbohydrates.

Due to this, body movement and health are closely related to the work of the brain. But we can conclude with the existing scientific evidence that regular exercise prepares our lives by actively altering our brain.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

regular exercise optimizes your brain

Specifically, exercise stimulates the processes that lead to neurogenesis, increases resistance to brain damage, and improves learning and mental performance. However, in addition to this, it is concluded that exercise promotes plasticity in the brain and not only ensures neuronal maintenance, survival and growth, but can also be more resistant to external or internal negative aspects.

Similarly, as has been shown in rodents, when we exercise regularly, our brains are more resistant to the effects of stress, so cognitive performance and alertness do not decline sooner. This means that when we are faced with difficult situations in our work day, our brain works better and when we are physically active our resolution capacity is greater.

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Regular and challenging exercises help manage frustration, perseverance, and progress toward goals. That is, prepare for daily life.

There is also evidence that exercise improves executive functions such as goal achievement and inhibitory control. This is the key to being persistent in our lives and succeeding according to our detailed goals.

In addition, exercise is a challenge for our brain, especially when it is complicated and requires effort and dedication, which leads to a significant improvement in brain health, which makes us more deterministic and prepared to face the day to day. Our routine or other challenges on a larger scale.

For all this, regular and challenging exercises prepare us for our day to day, manage frustration, are persistent and, according to our purposes, to reach the following successful situations: Helps progress.