Physical activity offers seniors the best option to reduce illness and disability, improve quality of life and live independently longer. Most seniors highly value their independence and will make every effort to protect it. Staying physically active is one the best ways to do that.
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Benefits of active living
The benefits of regular exercise include:
- increased energy and endurance
- increased muscle strength and balance
- increased efficiency in task performance
- better digestion and sleep patterns
- reduced risks of falls and injuries
- increased self-confidence and greater independence
- better management of chronic diseases such as diabetes, high blood pressure and osteoporosis
- better opportunities for socializing
- better ability to relax resulting in reduced anxiety, tension and depression
- enhanced mental and spiritual wellbeing
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Tips for frail adults or those with limited mobility
Frail older adults and those with limited mobility will benefit greatly from exercise and will begin to see the changes after a short period of time.
There are four types of exercises needed for a good physical activity program:
- Aerobic exercise improves circulation, energy and endurance. It involves activities that make you breathe harder and increase pulse rate.
- Strength training makes bones and muscles stronger, guarding against osteoporosis and falls and making everyday tasks easier. This will require activities that make the muscles work harder and maintain muscle mass. Muscles that are not used waste away and become weak.
- Balance exercises improve posture, stability and coordination. They will help you to be stable during daily activity and prevent falls. These will require doing activities that challenge your balance such as standing on one foot or walking heel-to-toe (walking so that the toes of the in the back touch the heel of the foot in front).
- Stretching exercises improve flexibility and range of motion. These are best done when muscles are warm.
It is important to know your limits and work within them. If you believe that an activity is a bit too strenuous avoid it and try something more suitable. There are exercises that can be done from a chair. Chair exercise programs have all the components of a good exercise program and offer a good workout.
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Tips to exercise safely
- Start slowly and gradually increase the amount and intensity. If you cannot do 30 minutes all a once, do it in 5-10 minutes sessions and then add them up. A little goes a long way.
- Ensure you are in a safe environment inside or out. Avoid slippery surfaces, very hot, very cold or humid weather. Have some form of support such as a chair, countertop or wall bar within easy reach.
- Warm up for 5-10 minutes by going for a gentle walk or walking in place. Take another 5-10 minutes at the end of the exercise to cool down. This will help prevent muscle stiffness and soreness.
- Exercise at your own pace. It is not necessary to keep up with everyone else. Check yourself to ensure you are not over doing it. The easiest way is to do the “Talk Test”. If you can comfortably carry on a conversation while exercise chances are you are not overdoing it.
- Drink extra fluids before, during and after exercising. It will help to replace the fluid loss by exercising.
- Be flexible. If you are feeling very tired or unwell take a rest.
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The majority of injuries are predictable and preventable.
Safety is no accident!