A safe guide to treadmill exercise for the elderly so they don't get injured

Seniors who are accustomed to doing brisk walking are good at using treadmill or not, it turns out to be longer, according to research published in the Journal of the American Medical Association (JAMA). Research also states that the higher the walking speed of the elderly when doing exercise, the higher the life expectancy. Indeed, there are many benefits of this sport for the elderly. However, it still needs to be considered if the elderly want to do treadmill exercise.

Sports guide treadmill for the elderly

Before doing sports activities with treadmill, You need to make sure of the following things such as:

1. Choose a sturdy tool

Sports equipment, especially for the elderly, really needs to be considered for safety. Therefore, before you let your parents or yourself use treadmill, make sure the appliance is strong, sturdy, and does not shake when used.

Especially if the elderly's body weight is large enough so make sure treadmill it's strong enough to support it. Usually, this is something to watch out for if you have treadmill home alone.

The reason is, treadmill in the fitness center usually use good quality tools and have their own safety standards.

2. Pay attention to the type of shoes and clothes used

To do sports treadmill, You need to use special athletic shoes, so that your feet stay comfortable during exercise. But most importantly, use the most comfortable shoes you think.

In addition, it is important to wear loose, sweat-absorbing clothing. Make sure the pants you use are not too long so you don't get caught or stepped on by your own feet which could cause harm.

3. Start at very low speed

If the elderly want to do sports treadmill,preferably starting at a very low speed. You should also be careful when getting on the appliance and starting it the first time.

Set a very low speed before gradually increasing the speed. Try to stand in an upright posture and eyes focused forward.

Relax your shoulders so you can take deep breaths. Then, bend your arms 90 degrees and let them swing naturally against your stride. You can also hold onto the handle on the machine if you are still having trouble balancing.

4. Gently release the handle

If you are in good health and not using a walker while doing sports treadmill try to slowly release the grip.

Holding onto the handrails during exercise can lead to poor walking posture. This can also lead to soreness due to incorrect posture.

It is also important to note is to make sure that your walking speed is not too fast which could endanger yourself when you have to remove your hand from the grip.

5. Increase speed slowly

Increasing your pace slowly can help train your heart, lungs, and send more blood to your brain and all other parts of your body.

Increase pace gradually after about five minutes of staying at the starting pace. Maintain the increased speed for at least 10 minutes.

In addition, you need to pay attention to the target pulse rate that needs to be achieved in the elderly. Should not be too fast for each exercise treadmill.

American Heart Association recommends that the pulse increase when exercising is 50 to 85 percent of the maximum pulse rate that should be achieved. Usually in elderly people who are more than 65 years old, the target pulse rate should be achieved, namely 78 to 132 beats per minute.

6. Cut back again if tired

If you are out of breath or a little tired in the middle of the road, then slow down until you feel more stable. Reduce the speed to cool down for two to three minutes before increasing it again.

Keep that in mind treadmill have an engine that will keep moving unless you stop it yourself. Therefore, do not stop running until the engine is completely stopped or you may fall.

It is ideal for 65-year-olds to do cardiovascular exercise for 30 minutes per day for five days per week. Besides sports treadmill, You can also do strength training two to three days each week.