Exercise For Seniors: How To Improve Your Wellbeing
Newton’s first law of motion states that “An object in motion remains in motion”. Who doesn’t want to live a longer and healthier life? For seniors, this desire may be more present than ever. So what can be done to extend that precious time that we have with our family and friends? While there are many factors that play into this equation, one of the dominant topics is exercise. While everyone can benefit from exercise, we are going to narrow the scope and investigate the benefits of exercise for the senior community. Read on to explore the many benefits of exercise for seniors, recommended amounts of exercise as an older adult, and suggestions on types of exercises that might spark some interest and motivation.
Benefits of Exercise For Seniors
It almost goes without being said; but exercise supports the mind and body simultaneously. For seniors, these benefits are instrumental to wellbeing and longevity. According to the National Institute of Health (NIH), aerobic exercise has been shown to reduce anxiety and depression. Aerobic exercises include swimming, hiking, biking, and many more activities that produce the neurotransmitter endorphins. These neurotransmitters provide a “good” feeling that we enjoy during pleasurable activities like eating, laughing with friends, and exercising.
The physical advantages of exercise for seniors can manifest in even simple, everyday tasks. As we get older, doing those daily tasks can become increasingly difficult. Simply bringing in the groceries or taking out the trash can become a daunting task. Engaging in exercise regularly to help strengthen muscles can enable certain tasks to be accomplished with minimal assistance. The health benefits of exercise go far beyond making life easier and your body more capable. Exercise for seniors helps to combat health issues.
Some of the most common ailments for seniors include obesity and arthritis. Around 35% of individuals over 65 are obese, that is approximately one in every third person. The recommended prescription for losing weight across a multitude of government and health organizations is – you guessed it, exercise. Nearly 50% of seniors over 65 have been diagnosed with arthritis in some form. Exercise has been proven to reduce the aches and pains associated with arthritis.
Taking a look into some of the more severe and common medical issues in the senior community: high cholesterol, high blood pressure, heart disease, etc. Exercise can assist in addressing these as well. According to a Colorado State study, regular exercise can lower blood pressure by five-seven mm Hg, around a 20 – 30% change for individuals with hypertension (high blood pressure).
While we may not have found the elixir of life, the next best option is to exercise regularly and eat healthy, which has been shown to decrease mortality by around 30-40%! So whether your goal is to be able to mow the lawn, toe-to-toe with a health issue, or simply live a better and longer life, exercise for seniors is crucial. The general consensus among professionals is that around 150 minutes/ week, 30 minutes a day/5 days a week, or 2.5 hours/week of moderate aerobic exercise can make a significant impact on your health.
Aerobic Exercise For Seniors
Aerobic exercise can be accomplished in a variety of ways, which means there is likely a method that appeals to you! Aerobic exercise simply means that it requires oxygen to achieve. This can be done in many ways. It is important to take into account that as we get older, the higher intensity aerobic exercises may not be ideal. We’ll leave out four quarters of football and long distance running – there are many low – moderate intensity exercises that can help accomplish that weekly goal of aerobic exercise for seniors. Some of the more popular and appropriate aerobic exercises for seniors include:
1.Walking: This can be done around the block, along the beach, or even back and forth in the living room.
2. Swimming/water aerobics: Water exercises can be easy on the joints yet allow for the appropriate amount of resistance.
3. Pilates: This is a style of exercise that is great for flexibility and joints without causing undue stress on the body.
4. Calisthenics: These are exercises that incorporate ones on body weight, making it ideal for anyone who wants to do this from the comfort of their own home.
5. Dancing: This is a less conventional method of exercise for seniors, but just as effective.
Like Newton says, what is in motion remains in motion, so get out there and go for a walk or check out a local dancing class. Find something that not only interests you, but also enables you to get that recommended amount of exercise weekly. Exercise for seniors does not have a one-size-fits all approach. If you or your loved one have mobility or cognitive restrictions, speak with a provider about what exercises may be best. Remember, when beginning a new exercise for seniors, balance and safety is important. With that in mind, do what you can to enjoy movement with family, friends, or your senior caregivers!
How We Can Help
At Serving Seniors Care, our commitment to providing individually tailored care goes beyond personal care and household services. We are here to support you or your loved one through a journey to healthy aging as well. With a supervising companion, exercise for seniors can be done safely with a motivating caregiver by your/their side. Our compassionate caregivers are dedicated to fostering a better quality of life for seniors, whatever level of care they may require.