Don't Just Do It, These are 7 Appropriate Sports for People Over 50

Kapanlagi.com - Sports is indeed one of the important agendas in life to have a healthy body. Not only for young people, but the elderly also have to exercise. Unlike young people, the elderly must pay attention to good and appropriate sports for them.

This is because bone and joint strength for the elderly, especially those over 50 years old, are not as strong as when they were young. Even their energy is no longer fully strong, so they have to do the right sports that can provide good body health.

What are the appropriate sports for those who are over 50 years old? Reported from various sources, let's check it out KLovers.

1. Abdominal Contractions

Illustration (credit: Freepik)

The first exercise that can be done by those aged 50 and above is abdominal contractions. This movement is done by adjusting the sleeping position with both legs bent upwards and both hands supporting the head.

Afterwards, take a deep breath and tighten your abdominal muscles. Hold for 3 breaths and then release the contraction. Repeat this 10 times, and take a break when you feel tired.

2. Wall Push-ups

The next exercise for those aged 50 and above is wall push-ups. Actually, this exercise is not only for the elderly, young women can also do this to shape their chest area. Although it looks light, this exercise is enough to shape the body and make you sweat.

First, stand about 3 feet or 90 cm away from the wall, facing the wall, with your feet shoulder-width apart. Lean your body forward and place your hands straight on the wall, parallel to your shoulders.

Your body should be in a plank position, with a straight spine, not slouching or arching. Lower your body towards the wall and then push back. Just like abdominal contractions, do wall push-ups 10 times.

3. Lift Heels

Illustration (credit: Freepik)

Next, the type of exercise that you can do for those aged 50 and above is lifting heels. This movement is very good for strengthening the upper calf. And it will be very suitable for making the legs more flexible and not stiff. Because at the age of 50 and above, the legs become stiff and weak in supporting.

The way to do it is quite easy, KLovers, you just need to sit in a chair. Then keep your toes and the front of your feet on the floor and lift your heels. You can do this exercise 20 times.

4. Lift Knees

In addition to lifting heels, you can also do knee lifts as an easy and appropriate exercise. This type of exercise is very good for strengthening your thighs. And this will be very good for strengthening your legs.

The way to do it is quite easy, KLovers, first sit in a chair, with your arms resting but not pressing against the armrest. Contract the front muscle of your right thigh and lift your leg. It is important to note that your knee and the back of your thigh should be about 2 or 3 inches away from the chair, KLovers.

5. Ankle Rotation

Illustration (credit: Freepik)

You can also do ankle rotations. This type of exercise is suitable for those aged 50 and above. It is done to strengthen your calves.

The method is similar to heel lifts. Sit on a chair, lift your right foot off the floor, and slowly rotate it 5 times to the right and 5 times to the left. Then, do the same with your left foot.

6. Walking

Another good exercise for people aged 50 and above is walking, and it is best done in the morning. Morning walks are great for health, especially for the elderly. Walking will make the elderly's body healthier and stronger.

Not only that, there are many benefits of walking for the elderly. They will experience benefits such as improved circulation and blood pressure, prevention of varicose veins, increased immune system, strengthened bones, heart health maintenance, stress reduction, and happiness. This activity can be done for 30 minutes with a relaxed morning walk.

7. Cycling

Illustration (credit: Freepik)

And the last sport that can be done by people aged 50 and above is cycling. Yup! Cycling is currently being enjoyed by many people, including the elderly. There are many benefits that can be enjoyed by the elderly who regularly cycle.

Cycling strengthens bones and flexes joints. It also trains all muscles, improves strength, stamina, and fitness. You can cycle for 30 to 1 hour, according to your own strength.

Those are the 7 sports that can be done by those aged 50 and above. Not only does it provide health benefits from the inside and physical aspects, but sports also make the elderly happier.

(kpl/dhm)