Ask nearly any senior what is important and you are likely to hear “To have good health, to continue to do the things I enjoy, and to stay independent as I age.” To achieve these goals you need a healthy brain and body.
Think you are too old to start exercising? Recent research results published in the Journals of Gerontology demonstrated the benefits of exercise for all seniors, including those considered frail.
The study of seniors 69 to 89 years old found that those who were in the exercise group showed significant improvement in “physical ability, cognitive health, and quality of life.”
The National Institute on Aging states that regular exercise and physical activity can reduce the risk of developing some diseases and disabilities that develop as people grow older. Regular exercise provides many health benefits including improvements in high blood pressure, diabetes, cholesterol, osteoarthritis, osteoporosis, colon cancer, obesity, mood/depression, and neurocognitive (brain) function. You don’t need to buy special clothes or belong to a gym to become more active. Find things you like to do. Try different kinds of activities that keep you moving, such as walking, gardening, or dancing. Look for new ways to build physical activity into your daily routine.
The Exercise Prescription
The exercise prescription consists of four main types of exercise:
• Endurance activities – like walking, swimming, or stationary bike – which improve the health of the heart and circulatory system
• Strengthening exercises which build muscle tissue and reduce age-related muscle loss
• Stretching exercises to keep the body limber and flexible
• Balance exercises to reduce the chances of a fall
Safety Tips
• Talk to your doctor before starting to exercise to make sure it is safe for you and to learn any special limitations.
• Learn more – work with professionals to get started. You may also need the help of a physical or occupational therapist if you have special limitations or recent injuries.
• Start slowly, especially if you haven’t been active for a long time. Little by little build up your activities and how hard you work at them.
• Don’t hold your breath during strength exercises. You should breathe out as you lift something, and breathe in as you relax.
• Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities. Many older adults don’t feel thirsty even if their body needs fluids.
• Choose physical activities that are both fun and social.
For more information on Senior Health and Fitness in Assisted Living Communities, please contact Mary Dembkowski at Summerhill Villa, 661-254-9933 or email: marydembkowski@mbk.com.