Articles

Everyone ought to engage in regular physical activity, regardless of age or size. But older adults can greatly improve their health and overall wellbeing through exercise. It helps to prevent most of the health issues that comes with old age.

Physical activity helps to keep seniors fit so they can maintain their independence and perform everyday tasks by themselves. They do not have to engage in strenuous physical activity, rather incorporate simple exercises into their routine.

Seniors are expected to engage in a minimum of 150 minutes (30 minutes a day, 5 days in a week) of moderate-intensity physical activity throughout the week. However, those with chronic illnesses should consult their doctor and ascertain the appropriate amount of physical activity.

Benefits of Exercises for Seniors

Regular physical activity and exercise should be part of every senior's routine. It helps to maintain the body, improve mental health and also maintain independence. Below are 4 benefits of exercise for seniors;

●     Prevents illnesses

Exercises can help to prevent many age-related diseases such as diabetes, heart disease, and osteoporosis. Regular physical activity improves the immune system and fights off infections or common diseases known to affect older adults.

●     Reduces risk of falling

Seniors are likely to experience frequent falls due to weaker bones and less physical strength. This can make it difficult for them to maintain independence. However, regular exercise helps to improve balance and coordination and reduce the risk of falls.

●     Improves cognitive function

Cognitive functions tend to decline in older adults. They may have difficulty remembering, reasoning and comprehending things unlike before. These abilities can be improved through physical activity and fine motor skills such as writing, cutting, or painting.

●     Improves mental health

Older adults are prone to experience mental health problems such as isolation, depression, anxiety disorders and even dementia. But regular physical exercise helps to relieve stress, improve sleep, and ward off depression.

Types of Exercises for Seniors

Elderly people cannot engage in all forms of physical activity. Here are the 4 recommended types of exercises for older adults.

●     Endurance

Some exercises help to improve the health of your heart, lungs, and circulatory system. Such activities include; walking, dancing, jogging, biking, swimming, climbing stairs or hills, mowing or raking, tennis, and even basketball.

●     Strength

Seniors need exercises that can strengthen their muscles. This is best for those who want to maintain independence and make everyday tasks feel easier. Strength training activities include; carrying groceries, lifting weights, using a resistance band, and pushups or situps.

●     Balance

To prevent falls and related injuries, older adults should engage in lower-body strength exercises. They include; standing on one foot, walking heel-to-toe, standing from a seated position, and Tai Chi or yoga.

●     Flexibility

Flexibility exercises stretch muscles and make it easier to move body parts. Such exercises are very important and should be added to every senior's routine. They include: stretching and yoga.

Benefits of Stretching for Seniors

Older adults usually find it difficult to maintain mobility because muscles and joints weaken as they grow older. But stretching helps to release muscle tension, increase circulation and allow for healthy ageing.

●     Posture

Everyday stretching can improve a senior's posture and prevent muscles from getting tight. This makes it easier for them to maintain proper posture and manage body pain or aches. About 5 to 10 minutes of stretching can work wonders.

●     Circulation

Stretching boosts oxygen levels, increases blood flow and delivers nutrients to the muscles. Whenever older adults experience muscle soreness or aches, they should perform stretches to increase circulation in that area.

●     Physical performance

Regular stretching keeps the body in good shape and makes it easier to perform daily tasks. Seniors who stretch encounter less difficulty when lifting, carrying, turning, bending, and engaging in other repetitive muscle actions.

●     Coordination and balance

When older adults are no longer flexible or able to maintain balance, they are more likely to fall and injure themselves. So, they need to stretch the upper and lower parts of the body regularly to improve balance and coordination.

Some Stretches for Seniors

Older adults should perform flexibility exercises as often as they can. However, they should avoid stretching to the point of pain. They should stretch each muscle till they feel the tension and hold the position for 15 to 30 seconds.

●     Neck stretch

Stretch the neck by turning the head side to side as well as bringing the chin towards the chest and the back.

●     Chest stretch

Stretch the chest by extending both arms to the side with the palms facing forward then slowly moving them to the back.

●     Shoulder and upper arm stretch

Stretch the shoulder by putting one hand across your chest then use the other hand to hug and bring it closer.

●     Ankle stretch

Stretch the ankles by sitting down and moving the foot up and down as well as side to side.

●     Hamstring stretch

Stretch the hamstrings by lying on your back then pull one leg closer (don't bend it) while keeping the other leg on the ground.

●     Quadriceps stretch

Stretch quadriceps by standing or lying on the side then bend the knee to the back until the foot is close to the buttock.

Conclusion

Seniors should incorporate physical activity into their daily routine but they should never exercise or stretch to the point of pain. It's also important to consult a doctor when necessary.

Disclaimer: the user is to seek fitness specialist advice for the conduct of exercise; consult a medical doctor before participating in the exercises.