We often discuss how vital it is to be (or become) physically active, no matter one’s age, to achieve healthy aging.
Our senior
loved ones can improve functional status, reduce the risk of falls with injury,
and increase the level of their socialization when they participate
in physical activity with others, whether it’s done with a friend or
as part of a formal program.
Physical
activity is so important to our seniors’ health it was included as a key
pillar at the White House Conference on Aging and the month of September has
been designated Go4Life month, promoting the physical activity
theme: Be Active Every Day!
The National
Institute of Aging, a government agency that conducts research on aging
and shares that information with the public to improve our health, has a
program that all family caregivers could benefit from to help our senior loved
ones get more active – Go4Life!
Exercise Recommendations
Health
experts agree that seniors can gain health benefits by becoming and staying
physically active. Even someone with heart disease or other chronic medical
conditions can improve their health outcomes with physical activity.
To gain
health benefits, older adults are encouraged to exercise at least 150 minutes
each week using moderate intensity aerobic activity AND muscle strengthening
activities on two or more days a week involving all muscle groups.
A senior
could choose to do 75 minutes of vigorous intensity aerobic activity a week AND
muscle strengthening activities on two or more days a week using all major
muscle groups.
Most experts
agree that 10 minutes of activity at a time to reach your goal spread
throughout the day and week is fine. It is not necessary to do it all at one
time to gain benefits.
It is
important to remember that the more exercise your senior does, within reason of
course, the greater the health benefits. A senior could increase the time or
intensity of the workouts to get an added benefit.
Aerobic Activities
Many people
are currently walking, whether when they go to the mall or walk in the
neighborhood. Getting a cardiac, and therefore health, benefit comes when we
can get our heart rate up. Unfortunately, a leisurely stroll isn’t the same as
an aerobic exercise.
An aerobic
activity should leave your senior breathing harder and heart beating faster for
ten minutes. If your activity is moderate, you can talk but not sing a song and
during vigorous activity you can only say a few words before catching your
breath.
Activities
include:
- Walking briskly
- Mowing the lawn
- Riding a bike
- Dancing
- Swimming
- Playing tennis
- Hiking
- Jumping rope
- Sports
- Water aerobics
Go4Life
Have you
heard of this program? It is a campaign from the National Institute on Aging at
the National Institutes of Health promoting physical activity for seniors.
They provide
a wealth of materials, tips and sample exercises to help all seniors make
physical activity a part of their everyday lives in order to manage or prevent
chronic medical conditions.
Their information
is based on the latest science so your senior will be able to trust that the
information is valid and safe to use.
Based on
research, we know there are health benefits associated with being more
physically active. We know benefits can be realized by people at any age and
physical ability.
Exercising
should be based on your ability – – not your age!
Exercises for All Needs
People with
mobility impairments, arthritis or chronic medical conditions, such as heart
disease, will gain improved health using the information at Go4Life.
The sample
exercises are all modifiable for those with mobility issues and can be done
from a seated position if needed. Exercise can help seniors with mobility and
improved transfers as well as reducing the likelihood of falling when their
muscles are strong and their balance is improved.
There are
tips for exercising indoors when the weather is too hot, cold or wet outside.
There are also take along exercises if you are going on vacation. If your
senior becomes ill and has to stop exercising, there is a plan to help them get
back on track when they are able.
You and your
senior should check out the campaign at Go4Life, where you can get
all the information at no cost, including a virtual health coach who will send
tips, exercise alerts and motivation to stay active. There are also tracking
tools that will show your senior how well they are improving and a
DVD that you can get for free that includes exercises.
Each part of
the Get Ready, Get Set, Go! program includes a different part of the journey
such as goal setting, nutrition information, staying safe tips, exercises, and
downloadable tools.
There are
four components that should all be included in your senior’s plan – endurance,
strength, balance and flexibility. Strength activities help to prevent falls
and flexibility activities help to make completing the activities of daily
living easier.
These
activities should become a part of your senior’s daily routine.
Good News for Older Women
Family
caregivers and the older women for whom they care will appreciate this latest
study.
Researchers
in Canada found that post-menopausal women who participate in five hours per
week of exercise that increases their heart rate, moderate-to-vigorous aerobic
exercise, lost a significantly higher amount of body fat compared to those
women who exercised less. These women lost belly fat and decreased their waist
circumference as well as waist-to-hip ratio.
The women in
the study did any type of aerobic exercise they wished as long as their heart
rate was within 65% to 75% of their heart rate reserve for a minimum of half of
their workout. The heart rate reserve is the difference between a resting and
maximum heart rate.
Some aerobic
exercises used included walking, bicycling, elliptical trainer or running.
These
researchers stated that exercising for the minimum 150 minutes will yield
health benefits but exercising 300 minutes will give you a much greater
benefit. They warn to be sure to exercise according to your abilities to
prevent injuries.
What We Can Do
We know it
is so important to healthy aging to adopt some form of daily physical activity.
The more our seniors do, the better improvement they will have in their health.
Family
caregivers can support and encourage seniors participation in some type of
activity they enjoy. You may need to set it up, transport them to a class or
location, or join in to be sure they are safe when participating.
The entire
family can get involved by enjoying intergenerational activities. Find ways to
be active together, not only to get moving but also socialize and make
memories!
This post was originally published here: Fitness
Activities to Help Seniors Achieve Successful Aging in Place
No comments:
Post a Comment