Related Links: Healthy Eating for Seniors
Physical activity offers seniors the best option to reduce illness and disability, improve their quality of life and to live independently longer. Most seniors highly value their independence and will make every effort to protect it. Well, encouraging seniors to stay physically active is one the best ways to do that.
Benefits of Active Living | Excuses For Not Exercising
Hints for Frail Adults or those with Limited Mobility | Tips to Exercise Safely
Benefits of Active Living
Studies show that adults 60 years and older benefit more from regular exercise than 30 year olds. The benefits include:
- increased flexibility and mobility,
- increased energy and endurance,
- increased muscle strength and balance,
- increased efficiency in task performance,
- better digestion and sleep pattern,
- 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 socialization,
- better ability to relax resulting in reduced anxiety, tension and depression
- Regular physical activity will also have a positive effect on your mental and spiritual wellbeing.
Health Canada recommends 30 minutes of physical activity most days of the week.
Excuses For Not Exercising
Older adults identify a number of barriers to exercising. These range from being too old, too frail, too fat, too tiring, not enough time, afraid of making pain worst, falling, injuring self, embarrassed to show self at gym or swimming pool, to “at my age there is no good reason to exercise”. These are not valid reasons for not being physically active. Each of these concerns can be successfully addressed by working with the individual or group to find solutions to meet their needs.
Hints 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 that are needed for a good physical activity program.
- Aerobic exercise improves circulation, energy and endurance. It involves activities that make you breathe harder and increase the pulse rate.
- Strength training makes the bones and muscle stronger, helping to 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 to improve flexibility and range of motion. Best done when muscles are warm.
It is important to know your limits and work-in them. If you believe that an activity is a bit too strenuous for you avoid it and try something more suitable. They 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 from a chair.
Tips to Exercise Safely
Exercising safely is always a concern. Here are some safety tips:
- 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, counter top 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 sometime off exercising.