Elderly people who are accustomed to brisk walking using either a treadmill or not, turn out to be longer, according to a study published in the Journal of the American Medical Association (JAMA). The study also stated that the higher the speed of walking the elderly when doing the exercise, the higher the life expectancy. Indeed there are many benefits to this sport for the elderly. However, it still needs to be considered if the elderly want to do a treadmill.
Guide to treadmill exercise for the elderly
Before doing sports on a treadmill, you need to make sure the following things are like:
1. Select a sturdy tool
Sports equipment, especially for the elderly, needs to be carefully considered. Therefore, before you let your parents or yourself use a treadmill, make sure the device is strong, sturdy, and not shaky when used.
Especially if the body weight of the elderly is large enough to make sure the treadmill is strong enough to support it. Usually, this should be considered if you have your own treadmill at home.
Because the treadmill in a fitness center usually uses good quality equipment and has its own safety standards.
2. Pay attention to the type of shoes and clothes used
To exercise on a treadmill, you need to use athletic shoes specifically, so that your feet stay comfortable while exercising. But most importantly, use the most comfortable shoes in your opinion.
In addition, it is important to use clothes that are loose and absorb sweat. Make sure the pants that are used are not too long to keep them from getting caught or trampled on by your own feet that can make you hurt.
3. Start at very low speed
If the elderly want to do a treadmill, it's best to start at a very low speed. You also have to be careful when going up to the tool and start turning it on for the first time.
Put a very low speed before it will gradually increase speed. Try to stand with upright posture and focus eyes forward.
Relax your shoulders so you can take a deep breath. Then, bend your arms 90 degrees and let them swing naturally opposite your steps. You can also hold on to the handle on the machine if you still have difficulty balancing.
4. Remove the handle slowly
If you are in good health and do not use a walker, when you do a treadmill try to slowly let go of the handle.
Holding a hand grip during exercise can cause a bad walking posture. This can also lead to pain due to wrong posture.
The important thing to note is also to ensure that your walking speed is not too fast which can endanger yourself when you have to let go of the hand from the handle.
5. Increase speed slowly
Increasing speed slowly can help train the heart, lungs, and send more blood to the brain and all other parts of your body.
Increase the speed gradually after about five minutes staying at the initial speed. Maintain the increased speed for at least 10 minutes.
In addition, you need to pay attention to the pulse target that needs to be achieved in the elderly. It's better not to be fast for each treadmill exercise.
The American Heart Association recommends that a pulse increase during exercise is 50 to 85 percent of the maximum pulse that should be achieved. Usually in older people over 65 years the target pulse rate that should be achieved is 78 to 132 times per minute.
6. Reduce more if you are exhausted
If you are out of breath or a little tired in the middle of the road, reduce the speed until you feel more stable. Reduce the speed to cool for two to three minutes before increasing it again.
Keep in mind that a treadmill has a machine that will keep moving unless you stop it yourself. Therefore, do not stop running until the machine stops completely because you can fall.
Elderly people aged 65 years should ideally do cardiovascular exercise for 30 minutes per day for five days per week. In addition to treadmill sports, you can also do strength training two to three days every week.
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