However, although inexorable, by adopting the right lifestyle, aging can be considerably slowed down.
Obviously, each case is unique; subjectivity, sports history and other variables both external and internal to the person have a considerable impact.
Below we will try to better understand how to remain agile after 60, with specific reference to that slice of the population that does not have a proper athletic past.
and application of the above.What affects dexterity is, first of all, the action of the central nervous system (CNS), followed by the interaction of the peripheral nervous system (PNS) with the muscular system.
However, nervous abilities can be stimulated and changed mainly in childhood. This is why the history of each subject is a determining factor, in addition to innate properties, to the maintenance or development of agility.
Just as, in the approach to a new sport, children who have always played outdoors have a better starting point than those who spend their time seated, maintaining the agility of a former sportsman is much easier than to that of a sedentary.
That said, staying agile after the age of 60 is mainly essential to:
- ensure general basic mobility;
- prevent the risk of accidents;
- maximize the quality of life.
It is therefore not necessary to learn who knows what athletic gesture; protocols will have to be tailor-made for everyone and this means that we are all potential candidates for increasing or maintaining agility, even after the age of 60.
, functional exercise or recreational training.
Any type of movement is fine, while respecting individual abilities (and here, the general practitioner or the sortie doctor will have to "have their say"), and as long as it takes into consideration the main objectives.
What objectives?
Going step by step, with the aim of maintaining and / or improving agility, an over 60 should seek the following purposes:
- Ensure the ability to walk (in all directions, even backwards and sideways) and, possibly, even that of light running (even short);
- Approach the leap gesture;
- Treat the mobility of the spine (back), carrying out protocols aimed at improving flexion-extension, even lateral;
- Analyze any critical issues related to shoulder movements (the rotator cuff is one of the areas most affected by wear, both due to excessive use and poor muscle tone);
- Enter into the merits of one's functional limits, such as the presence of arthritic complications in the hip, knees, etc., and integrate with exercises to strengthen the supporting muscles;
- Brush up on coordination skills (organization, control and modulation of movements), especially general ones;
- Improve, as far as possible, the flexibility and total muscle elasticity, and the overall joint mobility;
- Where possible, develop or maintain conditional skills (strength, endurance and speed).
To be evaluated carefully, especially for all those who do not have a discipline or a sport particularly appreciated, the possibility of trying their hand at "functional training proper.
Of course, it is an "activity carried out in a very heterogeneous way depending on the trainer and the course in question. It will be up to the person concerned to understand if the available service may or may not be suitable for their needs.
Note: caution and caution are recommended in "more demanding" courses, such as crossfit, which certainly have a wide coverage on the above objectives, but may involve a greater risk of injury.
) from joint "aches" and from tendon or joint inflammatory pains.No one has the means to "understand better" than the person concerned; even a specialist would start, first of all, with an "analysis of the subjective symptoms and would then proceed with the evaluation of the objective clinical signs.
On average, however, we can say that:
- In general, recreational activities (such as walking or cycling) can be carried out daily, with work volumes of up to 60 "or higher - as long as the intensity is low or moderate.
- Moving on to fitness courses or more demanding practices, such as swimming, running, rowing, functional training, etc. the "recommended commitment is every other day, with volumes below 60" and average intensity (peaks and descents of the same are not excluded).
- We then come to sports and disciplines proper which, even with an identical or almost identical volume to the previous one, require reaching high intensities. These, the prerogative of former athletes, require a frequency not exceeding 3-4 times a week.
Obviously, all this must also be appropriately supported on the nutritional side. Let's see how.
in the period from 60 onwards it is fundamental.
This is because, as we have anticipated, the efficiency of intestinal absorption and the metabolic-anabolic capacity are progressively decreasing.
This translates into an increased need for certain nutrients and, in particular, essential amino acids (EAAs) - which, as we know, are consumed exclusively through the diet.
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