{"id":96766,"date":"2024-06-26T11:09:28","date_gmt":"2024-06-26T09:09:28","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=96766"},"modified":"2024-06-26T11:14:01","modified_gmt":"2024-06-26T09:14:01","slug":"oefening-ouderdom","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/oefening-ouderdom\/","title":{"rendered":"Te oud vir oefening?"},"content":{"rendered":"\n<p><em>Deur Anet Schoeman. Foto: Kampus Production vir Pexels<\/em><\/p>\n\n\n\n<p>Jy begin van jou spiermassa verloor sodra jy die middel&nbsp;van jou twintigerjare bereik,\u201d s\u00ea <strong>Mari Leach<\/strong>, \u2019n biokinetikus. En die enigste teenvoeter is gereelde oefening. Volgens Mari behoort \u2019n mens minstens 150 min. per week te oefen, ingedeel&nbsp;in vyf sessies van 30 min. per week.<\/p>\n\n\n\n<p>\u201cDit moet kardiovaskul\u00eare oefening insluit wat jou hartklop&nbsp;opstoot, asook weerstandsoefening, wat die gebruik van gewigte&nbsp;of rekbande insluit wat die spiermassa verbeter. En \u2019n stappie deur die winkels tel nie as oefening nie! Dis beter as niks, maar jou hartklop moet styg voor dit oefening is.<\/p>\n\n\n\n<p>\u201cDie ideaal is om van jongs af \u2019n sportsoort te kies wat jy geniet. Op di\u00e9 manier voel die oefening soos pret en nie soos \u2019n straf nie.&#8221; Dis ook die ideale manier om sosiaal te verkeer en pret te h\u00ea. Oefening stel endorfiene (die hormone wat jou vrolik laat voel) vry en help jou boonop om vriende (of selfs \u2019n lewensmaat) te ontmoet.<\/p>\n\n\n\n<p>\u201cOefening verbeter spiermassa, wat alledaagse take vergemaklik, en dis veral belangrik vir die onafhanklikheid van bejaardes. Dit verbeter ook jou konsentrasie en laat jou lekkerder slaap. Maar dis baie belangrik dat enigeen wat lank laas geoefen het, eers \u2019n dokter gaan spreek om seker te maak dat jy gesond genoeg vir oefening is.\u201d<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Die verskonings<\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p>\u2022 <strong>Ek was nog nooit sportief nie<\/strong> \u201cMense leef met die gedagte dat net sekere mense sportief is en dat dit te laat is om op sewentig die eerste keer te begin oefen,\u201d s\u00ea Mari. Sy glo ons is almal in die wieg gel\u00ea om te beweeg en aktief te wees, en uit studies het dit geblyk dat oefening op \u2019n rype ouderdom groot voordele inhou. \u201cDis veral mense wat nog nooit geoefen het nie wat die grootste voordeel kan verwag. Dis die eerste keer dat hulle aktief raak en dit gaan \u2019n groot verskil aan hul fisieke en emosionele gesondheid maak.\u201d<\/p>\n\n\n\n<p>\u2022<strong> Ek het swak knie\u00eb, heupe &#8230;<\/strong> \u201cDaar is verskeie soorte oefening&nbsp;waaruit jy kan kies. Gaan spreek \u2019n biokinetikus (vra by jou naaste gim) om vir jou die regte oefeninge vir jou bepaalde besering of probleem voor te skryf,\u201d s\u00ea sy.<\/p>\n\n\n\n<p>\u2022 <strong>Ek het \u2019n knie-\/heupvervanging gehad<\/strong> Die goeie nuus is dat oefening die spiere om die knie of heup versterk en die las op die vervanging verminder, wat sal verseker dat die vervanging langer hou.<\/p>\n\n\n\n<p>\u2022 <strong>Ek het osteoartritis<\/strong> Pynlike gewrigte maak oefening moeilik, maar gereelde oefening gaan help om die spiere om die gewrigte te versterk en so die las op die gewrigte en gevolglik ook die pyn te verminder.<\/p>\n\n\n\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/haal-die-angel-uit-artritis\/\">Haal die angel uit artritis<\/a><\/p>\n\n\n\n<p>\u2022 <strong>Oefenklasse is te duur of buite bereik:<\/strong> Mari s\u00ea dis makliker om in \u2019n groep onder toesig te oefen, maar as dit nie moontlik is nie, kan jy altyd alleen oefen. Al wat jy nodig het, is \u2019n paar goeie oefenskoene vir flink stap, asook \u2019n rekband vir weerstandsoefeninge (te koop by \u2019n biokinetikus, fisioterapeut of sportwinkel). Maak een afspraak by \u2019n biokinetikus (jou mediese fonds kan dalk hiervoor betaal) om vir jou \u2019n program uit te werk, en al wat jy daarna moet doen, is om daagliks \u2019n bepaalde tyd vir jou oefeninge in te ruim. Joga en dans is ook uitstekende alternatiewe.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>Verbeterde fiksheid, hoe gering ook al, het \u2019n groot uitwerking op jou algemene gesondheid, en kan jou selfs langer laat leef<\/em><\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Hoekom kardio?<\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p>As jou kardiovaskul\u00eare fiksheid laag is, is jou risiko om vroeg dood te gaan aansienlik ho\u00ebr. Studiebevindings dui daarop dat selfs net \u2019n effense verbetering van hierdie fiksheid, jou risiko met tot 25% kan verminder.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">#rrwenk: Verbeter jou balans<\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p>Balans is net so belangrik soos fiksheid omdat dit jou reaksies verbeter en keer dat jy maklik val en dalk \u2019n ledemaat breek. Balans is gelukkig iets wat jy kan aanleer en maklik kan verbeter. Mari raai aan dat jy op \u2019n veilige plek begin. Staan in die hoek van \u2019n vertrek sodat jy jou teen die mure kan stut as jy jou balans verloor. Maak seker dat daar nie skerp voorwerpe en meubels naby is wat jou kan beseer nie. Staan nou op een been en probeer om die posisie vir een minuut te hou. Verander dan na die ander been. Maak die tydperk langer namate jou balans verbeter. Jy kan ook later probeer om die enkel van die been wat in die lug is, in die rondte te draai.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Studiebevindings<\/h4>\n\n\n\n<p> <\/p>\n\n\n\n<p>Altesaam 245 bejaardes tussen 65-91 het as deel van\u00a0\u2019n groot navorsingsprojek in Australi\u00eb, <em>Muscling Up Against Disability<\/em>, krag- en balansoefeninge onder toesig gedoen. N\u00e1 ses maande het die gemiddelde spierkrag in hul bolyf, kern en onderlyf meer as verdubbel. Die bonus was dat almal minder neerslagtig en angstig was en ook aansienlik minder geval het. Die interessante aspek was dat die mense wat die swakste was, die meeste voordeel uit die projek getrek het. Die bevindings van \u2019n ander studie aan die mediese fakulteit van die Yale-universiteit in Amerika waarvoor 1 600 bejaardes \u2019n program gevolg het wat stap en kragoefeninge insluit, het getoon dat hulle nie net sterker en gesonder was nie, maar dat hulle vinniger van bestaande beserings en siektes herstel het. Hulle het ook nie weer so maklik siek geword of beserings opgedoen nie.<\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Lees ook: <\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/ses-oefeninge-vir-vroue-bo-40\/\">Ses oefeninge vir vroue bo 40<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is jy te oud vir oefening? Nooit nie, s\u00ea die kenners. Dis juis in jou ouderdom dat oefening ongelooflike voordele inhou.<\/p>\n","protected":false},"author":38,"featured_media":145857,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[136,193,195,2491],"class_list":["post-96766","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-gesondheid","tag-fiksheid","tag-oefen","tag-ouderdom"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Te oud vir oefening? | rooi rose<\/title>\n<meta name=\"description\" content=\"Is jy te oud vir oefening? Nooit nie, s\u00ea die kenners. Dis juis in jou ouderdom dat oefening ongelooflike voordele inhou. 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