Why the Elderly Should Exercise
By Ewa Frydel, Owner
Exercise should not end just because we’re older.
It’s a common misconception that seniors should move less as they age to prevent falls or other accidents. Atrophy is a serious matter and can in fact, cause falls and accidents.
Not to mention, much aching and pain.
The best approach is to exercise as soon as you think about incorporating physical activity into your life, but if you’re catching this blog later than you hoped for, have no fear.
There is never a time that is too late to move your body.
You may need to be reminded of the benefits of exercise so you can be sure to make your plan a routine.
For starters, you gain:
Strength
Flexibility
Balance
Mental well-being
Why Does Exercise Matter for Seniors?
Enhances physical health. Exercise can either help build muscle mass or maintain it. Remember we mentioned atrophy? That’s what happens when you don’t exercise… you lose muscle mass. Muscle mass goes hand-in-hand with bone mass. If you lose muscle, you lose bone mass. Physical activity also reduces risk of heart disease, diabetes, and osteoporosis.
Boost mental health. Seniors and their brains… important? You know it is. Exercise boosts endorphins and helps your senior feel good. This is important because many aging adults suffer from depression and anxiety. Exercise is a great stress reducer and builds confidence for a more meaningful life. It also helps reduce the risk of cognitive decline and dementia.
Promotes independence. Why age at home if you’re not planning on being independent? Exercise plays a key role in remaining independent while aging in place. With strength and flexibility comes more ability to walk around and manage yourself at home.
Best Exercises for Seniors
Aerobic exercise. Always fun and makes us dream of physical activity from decades ago. Aerobics work. There’s a reason it’s still practiced! While the trends lean more toward body-builders these days, simple body weight cardiovascular exercises go a long way.
Strength training. No, you still don’t need to be a body-builder, unless you want to. We’ve seen it happen for many seniors! However, resistance training is what helps build muscles.
It’s important to incorporate some form of strength exercise during the week.
Bodyweight activities are excellent. If your senior is capable, we encourage planks, push ups, sit ups, squats, lunges, and much more. Dumbbells and resistance bands are great, too. Sometimes adding ankle weights while going for a walk is a great combination of some strength mixed with aerobic activity.
Low-impact activities. Playing in the water is always beneficial when we’re talking about joint relief. The fluidity of water can help relieve seniors with aches or joint pain while still adding in exercise. Water is resistance training, too! This is a great activity for seniors with mobility issues to reduce hard impact like concrete or hard floors can cause.
Remember to make physical activity fun for you and your senior.
Many people get overzealous and try to go hard right away. Encourage seniors to take it slowly. This is a lifestyle change so adding in little by little is a sure way to keep it sustainable.
We want your senior to make this an achievable habit, so play it safe, always.
Don’t bring on resistance training equipment until they’re comfortable with their own bodyweight as a resistance. For example, don’t lift even 3lb dumbbells if you can barely lift their arms. Build strength with gravity as your guide or simply use water.
Make sure the exercises are ones that are enjoyable. If it’s boring, it won’t stick.
Add friends to your plan and make workouts a buddy-system. Buddies can hold us accountable and help us stick to the plan best. Plus, it won’t feel like exercise if we’re too busy laughing - BONUS: laughing is an ab workout.
Make sure you and your senior are hydrated before and after workouts. That doesn’t mean chug your daily water amount right before and right after. Consistent hydration throughout the day will help you perform better during physical activity and will help reduce injury.
Before starting any exercise program, we highly encourage you and your senior speak with your doctor or other health care professional. Only they will know what exercises are best depending on medical history and physical ability.
There is a lot to consider before bringing on an exercise routine into your life, but we hope you will incorporate it. Exercise is packed with benefits and besides meditation, it’s one of the only things you can do where you never lose.
You only gain.
For more information on exercises for seniors, please contact us.
We’re here to help!
Legal Disclaimer
This blog provides general information and discussions about exercise for the elderly and should not be construed as medical advice.
