Enjoy the outdoors with health

Physical activity, whether sports or not, is highly recommended for all people, and especially for the elderly. If it is done outdoors, the benefits are multiplied. Of course, it is also advisable to take some precautions to enjoy the outdoors with health ...

WHAT YOU SHOULD KNOW

• Performing physical activity brings many benefits, but if this activity is done outdoors, the benefits multiply.
• The exercises that can be done outdoors are simple, inexpensive and within everyone's reach: walking, running, cycling ...
• When we exercise outdoors it is important to protect ourselves from the sun, hydrate often and go with someone or with a mobile to be able to be located.

Benefits of physical exercise

By performing physical activity, muscle mass increases, lung capacity improves, resistance to fatigue and infections improves, reflexes become more alive, bones are strengthened and joints maintain and increase their movement, in a way that reduces the risk of falls and their consequences. In addition, the practice of exercise increases social contacts (with teammates, other people who coincide with us, etc.).

These benefits are given both in the exercise carried out in gyms and in the one practiced outdoors. However, in activities carried out outside there are added benefits: clean air and the contact of the sun with the skin work wonders on the body. On the one hand, sun exposure (moderate and controlled) contributes to the synthesis of vitamin D, essential for bone metabolism), in addition to improving mood, increasing the general vital tone ... On the other hand, carrying out activities in open spaces in contact with nature it favors the oxygenation of the tissues and, in addition, it is an option that is cheaper than going to a gym.

Exercising outside

The exercises that can be performed outdoors are usually simple: walking, running, cycling, playing petanque, among others. There are certain more complex exercises or sports that require a greater investment in materials and tools: skiing, golf, horse riding… So, in general, there is something for all tastes and pockets.

In many parks in our cities, city councils have planned cardiovascular training and muscle conditioning circuits for the elderly and not so old, with apparatus and guided exercises to work the different muscle groups. The material necessary to carry out this physical activity is usually very simple and inexpensive: flexible sports shoes that support the foot well (to avoid ankle injuries) and wide and comfortable clothing that allows you to perspire, adapted to the ambient temperature of the time and the place where the physical exercise is carried out. As in any sporting activity, an important factor for its benefits to be manifested and maintained is perseverance. The realization of a physical activity of moderate intensity, in sessions of at least 30 minutes, a minimum of three times a week, is the most advisable for most people.

ATTENTION TO…

When doing any outdoor activity it is important to:

• Progressively increase the difficulty of the exercise: the time, load and intensity of physical activity must increase until the desired training level is achieved and, once achieved, must be maintained. Otherwise, the risk of bone and muscle injuries clearly increases, as do cardiovascular problems due to overuse.
• Protect yourself from the sun: for this it is highly recommended the use of caps, the application of creams with a high sun protection factor, and above all avoid exercising in the hours of greatest sunshine (between 12 and 16 hours).
• Hydrate often: during physical activity it is important to ensure adequate hydration (preferably in the form of water) before, during and after the activity.
• Go with someone: in the case of older people who exercise outdoors, especially excursions or long walks, it is important to do them in the company of third parties, not only to improve social relationships but to be able to raise the alarm or help in case of problems.

For the same reason, it is advisable to previously tell someone about the route to be taken and carry an operational mobile phone.