A word to the Wise for all Seniors: GET MOVING!
By Marlo Sollitto - Agingcare.com
According to the American Academy of Family Physicians almost all older people can benefit from additional physical activity. Regular exercise protects from chronic disease, improves mood and lowers chances of injury.
With age, the body does take a little longer to repair itself, but moderate physical activity is good for people of all ages and of all ability levels. In fact, the benefits of your elderly parents exercising regularly far outweigh the risks. Even elderly people with chronic illnesses can exercise safely.
Many medical conditions are improved with exercise, including heart disease, diabetes, colon cancer, high blood pressure and obesity. Regular exercise improves:
Immune Function: A healthy, strong body fights off infection and sickness more easily and more quickly.
Cardio-Respiratory and Cardiovascular Function: Regular physical activity lowers risk of heart disease and high blood pressure.
Bone Density/Osteoporosis: Strength training can dramatically reduce the loss of bone mass, help restore bones, and contribute to better balance and less fractures.
Gastrointestinal Function: Regular exercise promotes the efficient elimination of waste and encourages digestive health.
Chronic Conditions and Cancer: Regular physical activity lowers risk of diabetes, obesity, heart disease, osteoporosis and colon cancer, to name just a few. It also helps in the management of high cholesterol and arthritis pain.
What Exercises Can Seniors Safely Do?
Cardio/Endurance Exercises: Physicians recommend 30 minutes of cardio respiratory
endurance exercise each day
for elderly folks. Walking, cycling and swimming are all examples of cardio/endurance exercises. If the elderly person tires easily and for those just starting to exercise, it is OK to do three 10-minute periods of exercise.
After exercising consistently for a few weeks, there will likely be an improvement in the person's ability to exercise and ability to perform everyday tasks without getting winded and out of breath.
Strength/Resistance Training: Elderly people can do strength training with weights, resistance bands, or by using walls, the floor and furniture for resistance. Two to three strength/resistance training workouts a week will provide the greatest benefits.
Strength training helps prevent loss of bone mass and improves balance. Both of these things will help avoid falls and broken bones among seniors.
Stretching/Flexibility Exercises: Stretching is vital to exercise. Stretching helps muscles warm up and cool down gradually. It improves and maintains flexibility, prevents injury, and reduces muscle soreness and stiffness.
Frail and Disabled elderly: These seniors have to go about exercise more carefully than others, but don't have to dismiss it entirely. With proper instruction and guidance, the elderly can learn activities and exercises that improve mobility and reduce frailty. Especially for those who are frail, it is particularly important to be careful, but to find a way to move the body, because regular exercise greatly reduces the risk of falling and broken bones.
Tips for seniors beginning an exercise program:
Get clearance first – from your doctor and stop when it hurts
Start Slowly – Start with 10 minutes a couple times a day if you can. Go slow and be consistent.
Be Comfortable – Wear comfortable, non-restrictive clothing, supportive shoes and layers so that you can adjust as your body temperature rises.
Keep It Easy – Moderation is key, don’t overexert yourself.
Breathe – Remember to breathe consistently throughout your exercise.
Hydrate – Drink plenty of water before, during and after your activity.
Warm Up & Cool Down – Always ease your body into and out of exercise. Walk
Slowly or stretch for at least 5 minutes.
Build Up – Gradually increase the time and intensity of your activity. It will become easier as you exercise consistently.
Mix It Up – Vary the type of activity you do. Try a new sport or take a tai chi or yoga class for variation. Doing new things will help you remain interested.
Make It Fun – Get active with friends, listen to music or take up an active hobby to keep it fun and interesting.
We are very proud of the progress many of our elderly folks have made with regular exercise! Their balance and stability improves and for those lucky enough to go outdoors, the additional dose of Vitamin D helps as well!■