3 Important things that must be prepared before the elderly swim

Why is swimming good for the elderly?

Falls and injuries during sports are one of the risks that threaten the elderly. For this reason, the elderly are advised to do sports with minimal risks. Well, swimming is one sport that is highly recommended by researchers. The reason is, a study conducted by researchers in Australia shows that the only type of sport that can reduce the risk of falling is swimming.

In addition, swimming also has many other benefits for the body, namely:

Maintain heart health.
Build endurance and muscle strength.
Maintain ideal body weight.
Reduces stress.
Increase body flexibility.
Reduces joint pain
Prevent the risk of osteoporosis

For that, swimming can be a safe choice of exercise for those of you who are elderly.

Preparation before swimming for the elderly

Before swimming, there are a number of things you need to do so that the elderly can still swim safely, namely:

1. Eat before exercise

Before swimming, make sure to eat. This is because swimming requires sufficient energy so as not to get weak and stay energized. Eat foods that contain carbohydrates and protein to help your body prepare the energy it needs. Then, vary your diet with vegetables and healthy fats.

However, the thing to remember is not to eat right before swimming. This can actually make the stomach feel sick and even nausea and vomiting. It's best to eat at least an hour before exercising. That way, food can be digested properly without being interrupted by any activity.

2. Heating

Warming up is very important and should not be missed before the elderly swim. For that, try to do a light warm up for five minutes before training. For the elderly, warm up by doing a brisk walk and a little stretching on the head, hands, and feet.

In addition, heating with a stationary bike can also be done if the body is in good shape. However, if you have recently recovered from illness, taking a leisurely walk can be a great warm-up option. Warming up can increase your heart rate, respiration, and body temperature which will keep your muscles warm and less stiff. That way, the risk of injury can be prevented.

3. Drink enough water

The body needs water to function properly. Therefore, make sure that the elderly drink enough water before, during, and after swimming. The American College of Sports Medicine (ACSM) recommends drinking 0.5 liters of water four hours before exercise and 0.2 liters 10 to 15 minutes before exercise.

Even though you don't feel thirsty, you need to keep supplying fluids to the body. This will help you avoid dehydration and stay agile in moving through the water.

Make sure that the elderly do not exercise alone. There must still be someone who accompanies the elderly in exercising, be it coach or family. That way if at any time you need help, there are already people who are ready to help you.