Seniors, Don’t Exercise! (Said No Doctor Ever)
Have you been feeling sluggish? Do you know you need some exercise but aren’t sure where to start?
As we age, it gets harder to exercise regularly, but it is important to our well-being, health maintenance, and longevity. Keep reading to see the why’s and how’s of incorporating easy exercises into your routine that will help you feel better and more energetic.
What Are the Benefits of Exercise?
Exercise benefits us physically, emotionally, and mentally.
- Physical benefits
- Regular exercise helps prevent diseases such as diabetes, hypertension, cardiovascular disease, colon cancer, and obesity. It gives you better respiration and cardiovascular function, lowers the risk of stroke and heart disease, and can lower blood pressure and cholesterol.
- Regular exercise can improve gastrointestinal function and relieve constipation.
- Exercise prevents bone loss. All seniors lose bone density, but post-menopausal women can lose up to 2% per year. A regular exercise program can even restore bone density. It aids in balance which prevents fall and fractures. You want to keep muscles strong so you can stay independent and have more fun!
- Exercise promotes a better night’s sleep. Your body is physically more tired which helps you fall asleep and stay asleep longer.
- Many seniors suffer from osteoarthritis which can make you feel like not exercising. It sounds counter-intuitive but exercising reduces osteoarthritis pain and inflammation. It takes pressure off joints as muscles gain strength. Exercise can even aid in joint lubrication. Movement is good even through the pain.
- When you exercise it boosts immunity which fights infection and helps with a quicker recovery when you are sick.
- Mental, emotional, and social benefits
- Exercise eases anxiety and depression, helps you relax and creates a feeling of overall well-being.
- Studies have shown that seniors who exercise have 60+ fewer Alzheimer’s biomarkers than in seniors who are sedentary. Exercise improves cognitive function.
- Exercise releases endorphins (feel-good hormones) which bring happiness and joy.
- When exercise is done with others, there is benefit to the social engagement. Asking a friend to exercise with you or joining an exercise class can be a lot of fun.
How Much Exercise Do I Need?
Any amount of exercise or movement is better than nothing, but to see the above benefits, adults 65 and older need about 150 minutes a week of a moderate intense exercise or 75 minutes a week of vigorous intense exercise.
Moderate exercise would be 30 minutes a day of something such as brisk walking or bike riding (including stationary bikes). Vigorous exercise would be hiking, jogging, or running. Add to this two days a week of activities that strengthen muscles and three days a week of activities that improve balance. You can also add stretching and flexibility movements to this routine.
That may sound like a lot, but remember, that is the ideal. Take time to work up to that and do what you can. You might begin by walking 15 minutes a day and adding a few strengthening and balance exercises. Don’t give up and increase as you are able.
Is it Safe for Seniors to Exercise?
Almost all adults over the age of 65 can exercise safely, even if they have chronic conditions or mobility challenges.
- Always consult your physician before beginning any exercise program. Ask your doctor what options would be recommended for your health and activity level.
- Walk or exercise in an area that is safe and well lighted.
- Pace yourself to avoid muscle injury. If you are not used to exercise, start slowly, and build up to an appropriate level.
- Exercise with others if possible. If you were to fall or injure yourself, it’s good to have someone there to help you.
What are the Best Exercises?
First, you should check with the facility where you are living to see if they offer any exercise groups or classes. If not, maybe one could be started. Sometimes all it takes is someone to ask.
If you have access to a computer or a television, you will have many online and programmed exercise programs to choose from. Be sure to select one geared to seniors so that it is on your level. There are many exercise videos on DVR as well.
Here are some ways to begin.
- Chair exercises–You may do some sitting exercises or some exercises where you stand and use the chair for balance.
- Yoga: Yoga is a low-impact movement activity. It doesn’t strain the muscles, and it is taken at a slow pace. Look for one specifically designed for seniors or beginners.
- Pilates: Like yoga, Pilates is easy on the joints and helps people build a strong core to improve balance and prevent falls. Some studies show that it can reduce symptoms of arthritis, Parkinson’s disease, and even multiple sclerosis. Often the exercises are done sitting or reclining and is a great beginner program.
- Aerobic exercise: This can include walking, swimming, or riding a stationary bike. Thirty minutes is the recommended duration, but that can be broken down into three ten-minute sessions a day.
- Strength training: You will not need to bench press to do this! Strength training can simply comprise a series of push-ups, squats, or lifts with light (one-to-two-pound) hand weights.
- Commercial programs: You can attend these in person or participate on-line.
Now To Begin
The above suggestions may not sound easy, but don’t give up! Check with your doctor first and discuss which form of exercise would be the best for you. Begin slowly, but just begin.
If you knew there was a medicine that would help you be healthier, stronger, and feel better, you would take it. Exercise is even better than medicine. It takes some self-control, but it will truly make a difference in your life.
