La vieillesse est une réalité maudite de plusieurs. Elle vient bien sûr avec une certaine sagesse (pour certains ;), de l’expérience qui nous fait normalement mieux agir et avec un plus grand enclin vers les «vraies» valeurs.
C’est bien beau tout ça, mais il est difficile de mettre toutes ces belles maximes en application quand on se voit dépérir. En effet, la définition physiologique, physique et scientifique de la vieillesse est «dernière période de la vie qui succède à la maturité, caractérisée par un affaiblissement global des fonctions physiologiques et des facultés mentales et par des modifications atrophiques des tissus et des organes». Plus concrètement, ce qui explique ce phénomène, c’est qu’avec l’âge, les muscles s’atrophient et les os se fragilisent.
L'ostéoporose touche plusieurs personnes âgées. Plus de 180 000 chutes avec blessure sont répertoriées chaque année dans la population canadienne âgée de 65 ans et plus (note2)… et ces chutes entraînent souvent une fracture. Ces fractures résultent de la fragilisation progressive du squelette et de la diminution de la masse osseuse. Plus l'os devient poreux, mince et fragile, plus le risque de fracture est grand. Le risque de blessures et de fractures est également augmenté avec la sédentarité et plusieurs personnes âgées – comme ma mère qui n’a jamais fait d’exercices – se retrouvent à 75 ans à se fracturer la hanche en tombant du lit, par exemple.
À QUAND L’ÉLIXIR POUR RAJEUNIR?
Cet état irréversible nous fait tous «suer» et on ne peut le stopper, mais on peut en faire beaucoup pour le ralentir et mieux vivre ces étapes de la vie. Depuis plusieurs années, c’est ce que je m’efforce à faire et ce que j’essaie de convaincre les gens autour de moi de faire. L’activité physique est importante à tous âges et ce, jusqu’à notre mort. Il est essentiel de faire de l’activité physique sur une base régulière. Il est important de le faire au meilleur de nos capacités en faisant un peu de cardio pour solliciter le cœur, et un peu de musculation pour garder nos muscles en santé, ce qui nous aidera également à avoir un meilleur équilibre.
Marcher chaque jour pendant 1 heure, monter les marches de la maison, faire quelques flexions de jambes pour les garder en santé et qu’elles nous soutiennent toute notre vie… peu importe les exercices que nous faisons, l’important est de faire bouger notre corps.
N.B. Assurez-vous de consulter votre spécialiste de la santé avant d’entreprendre un programme d’entraînement et je vous conseille de faire affaire avec un entraîneur certifié tel un kinésiologue, afin de vous assurer d'un service professionnel.
VOICI QUELQUES EXERCICES DE MUSCULATION QUE VOUS POUVEZ FAIRE
Membres inférieurs : prendre une chaise, debout, dos à la chaise, fléchissez vos jambes comme si vous vouliez vous assoir mais ne vous assoyez pas. Aussitôt que votre fessier touche la chaise, reprenez la position debout. Vous ferez donc une flexion de jambes, ce que nous appelons un squat. Répétez cet exercice de 12 à 15 fois, si vous êtes capable, puis faites une petite pause et recommencez pour faire 3 séries de 12 à 15 répétitions. COMMENCEZ LENTEMENT ET JOUR APRÈS JOUR VOUS SENTIREZ L’AMÉLIORATION. Vous vous construirez des jambes et des fesses d’acier! ;)
Avec des petits poids de 3 ou 5 lbs ou encore des boîtes de conserve, par exemple, faites 3 séries de 12 à 15 répétitions de flexions des bras pour renforcer les biceps. Vous pouvez même faire cet exercice sans poids; faites le mouvement en contractant vos muscles comme si vous aviez un poids dans les mains, c’est ce qu’on appelle faire une contraction isométrique.
En faisant un effort pour développer et/ou maintenir un mode de vie sain et actif dans la mesure du possible, vous êtes plus en santé, plus «fort» et confiant dans vos mouvements, réduisez les chances de blessure et mettez toutes les chances de votre côté pour avoir une plus longue vie en santé. Après tout, c’est le plus important!
En plus de faire de l’activité physique sur une base régulière, voici d’autres conseils qui peuvent aider à prévenir les chutes chez les personnes âgées :
1 Le Nouveau Petit Robert de la langue française 2007
2 Agence de santé publique du Canada, division du vieillissement et des aînés
Rapport sur les chutes des aînés au Canada
Source : LaMetropole.com
L'ostéoporose touche plusieurs personnes âgées. Plus de 180 000 chutes avec blessure sont répertoriées chaque année dans la population canadienne âgée de 65 ans et plus (note2)… et ces chutes entraînent souvent une fracture. Ces fractures résultent de la fragilisation progressive du squelette et de la diminution de la masse osseuse. Plus l'os devient poreux, mince et fragile, plus le risque de fracture est grand. Le risque de blessures et de fractures est également augmenté avec la sédentarité et plusieurs personnes âgées – comme ma mère qui n’a jamais fait d’exercices – se retrouvent à 75 ans à se fracturer la hanche en tombant du lit, par exemple.
À QUAND L’ÉLIXIR POUR RAJEUNIR?
Cet état irréversible nous fait tous «suer» et on ne peut le stopper, mais on peut en faire beaucoup pour le ralentir et mieux vivre ces étapes de la vie. Depuis plusieurs années, c’est ce que je m’efforce à faire et ce que j’essaie de convaincre les gens autour de moi de faire. L’activité physique est importante à tous âges et ce, jusqu’à notre mort. Il est essentiel de faire de l’activité physique sur une base régulière. Il est important de le faire au meilleur de nos capacités en faisant un peu de cardio pour solliciter le cœur, et un peu de musculation pour garder nos muscles en santé, ce qui nous aidera également à avoir un meilleur équilibre.
Marcher chaque jour pendant 1 heure, monter les marches de la maison, faire quelques flexions de jambes pour les garder en santé et qu’elles nous soutiennent toute notre vie… peu importe les exercices que nous faisons, l’important est de faire bouger notre corps.
N.B. Assurez-vous de consulter votre spécialiste de la santé avant d’entreprendre un programme d’entraînement et je vous conseille de faire affaire avec un entraîneur certifié tel un kinésiologue, afin de vous assurer d'un service professionnel.
VOICI QUELQUES EXERCICES DE MUSCULATION QUE VOUS POUVEZ FAIRE
À LA MAISON, MÊME SI VOUS AVEZ DES CAPACITÉS RÉDUITES :
Membres inférieurs : prendre une chaise, debout, dos à la chaise, fléchissez vos jambes comme si vous vouliez vous assoir mais ne vous assoyez pas. Aussitôt que votre fessier touche la chaise, reprenez la position debout. Vous ferez donc une flexion de jambes, ce que nous appelons un squat. Répétez cet exercice de 12 à 15 fois, si vous êtes capable, puis faites une petite pause et recommencez pour faire 3 séries de 12 à 15 répétitions. COMMENCEZ LENTEMENT ET JOUR APRÈS JOUR VOUS SENTIREZ L’AMÉLIORATION. Vous vous construirez des jambes et des fesses d’acier! ;)
Avec des petits poids de 3 ou 5 lbs ou encore des boîtes de conserve, par exemple, faites 3 séries de 12 à 15 répétitions de flexions des bras pour renforcer les biceps. Vous pouvez même faire cet exercice sans poids; faites le mouvement en contractant vos muscles comme si vous aviez un poids dans les mains, c’est ce qu’on appelle faire une contraction isométrique.
En faisant un effort pour développer et/ou maintenir un mode de vie sain et actif dans la mesure du possible, vous êtes plus en santé, plus «fort» et confiant dans vos mouvements, réduisez les chances de blessure et mettez toutes les chances de votre côté pour avoir une plus longue vie en santé. Après tout, c’est le plus important!
En plus de faire de l’activité physique sur une base régulière, voici d’autres conseils qui peuvent aider à prévenir les chutes chez les personnes âgées :
- Consultez votre ophtalmologiste afin de vérifier l’état de votre vue;
- Essayez de prévenir les vertiges, qui peuvent notamment être provoqués par des effets secondaires de médicaments, en posant des questions et en vous assurant de prendre les bons médicaments et les bonnes doses;
- Aménagez votre environnement afin qu’il soit sécuritaire;
- Faites attention aux déséquilibres qui pourraient survenir en grimpant sur une chaise ou un tabouret, par exemple, ou encore en enfilant vos pantalons en équilibre sur un pied, en sortant de la baignoire, etc.
1 Le Nouveau Petit Robert de la langue française 2007
2 Agence de santé publique du Canada, division du vieillissement et des aînés
Rapport sur les chutes des aînés au Canada
Source : LaMetropole.com
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