Professional Monitoring: The presence of a qualified instructor is essential to correct posture, adapt the exercise load and monitor execution, minimizing the risk of injuries. It is especially important that the professional is attentive to signs of excessive fatigue and any discomfort reported by the elderly person during training. Warming up and Stretching: Before training, it is essential to warm up to prepare the body, increase blood flow to the muscles and prevent injuries. At the end of the training, stretching helps to reduce muscle stiffness and maintain flexibility. Respect for Physical Limits: To avoid overload and injuries, it is important to respect the pace and individual limits. More intense exercises should be introduced gradually, always observing how the body reacts. Hydration and Adequate Nutrition: Hydration before, during and after training is essential to avoid cramps and other discomforts. A diet rich in proteins and nutrients helps in muscle recovery, especially important for elderly people who are starting an exercise program. Training for the elderly is a powerful tool for promoting health and quality of life. Tailored to individual needs, it offers a safe and effective approach to gaining strength, balance and physical and mental well-being. With the right guidance, physical exercise in old age not only promotes physical health, but also strengthens the mind and self-esteem, showing that it is possible to age with vitality and independence.

Afonso Meneses