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James Bowdler
12 November, 2020
2 min read
As we get older, we’re told it’s important to keep exercising, but just what does that mean and how should we be doing it? Elderly exercise is a complex subject, and it’s not always clear what you should be doing to look after yourself or your loved one. In this guide, we’ll cover why you should be exercising, how to exercise in various scenarios and how it doesn’t need to be a burden.
People who exercise tend to have improved immune and digestive functioning, better blood pressure and bone density. In addition, a lower risk of Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and certain cancers. These risks can also be lowered with a balanced and healthy diet
Staying active is easy and can be done no matter your situation. Of course, having some mobility problems can make it more difficult. But that doesn’t mean it is impossible to exercise still.
Elderly adults should do some physical activity every day. Any type of activity is good for you. The more you do, the better.
Adults aged 65 and over should:
If you’ve fallen or are worried about falling, doing exercises to improve your strength, balance, and flexibility will help make you stronger and feel more confident on your feet. The NHS also recommend speaking to your GP if you have any exercise concerns.
Light activity is moving rather than sitting or lying down.
Examples of light activity include:
Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing.
Examples of moderate-intensity activities:
Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you cannot say more than a few words without pausing for breath.
In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity exercise.
Most moderate-intensity activities can become vigorous if you increase your effort.
Examples of vigorous activities:
Since people with disabilities or long-term injuries have a tendency to live less-active lifestyles, it can be even more vital for you to exercise regularly.
According to the U.S. Department of Health and Human Services, adults with disabilities should aim for the following:
At least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity cardiovascular activity (or a combination of both), each workout lasting at least 10 minutes.
Two or more sessions a week of moderate- or high-intensity strength-training activities involving all the major muscle groups.
If your disability or injury makes it impossible for you to meet these guidelines, aim to engage in regular physical activity according to your ability and avoid inactivity whenever possible.
Workouts for upper-body injury or disability
Depending on the location and nature of your injury or disability, you may still be able to walk, jog, use an elliptical machine, or even swim using flotation aids. If not, try using a stationary upright or recumbent bike for cardiovascular exercise.
Regarding strength training, your injury or disability may limit your use of free weights and resistance bands or may mean you have to reduce the weight or level of resistance. Consult with your doctor or physical therapist for safe ways to work around the injury or disability, and use exercise machines in a gym or health club, especially those that focus on the lower body.
Suppose you experience joint problems from arthritis or an injury, for example. In that case, a doctor or physical therapist may recommend isometric exercises to help you maintain muscle strength or prevent further muscle deterioration. Isometric exercises require you to push against immovable objects or another body part without changing the muscle length or moving the joint.
Suppose you’ve experienced muscle loss from an injury, disability, or a long period of immobility. In that case, electro-muscle stimulation may be used to increase blood circulation and range of motion in a muscle. Muscles are gently contracted with an electrical current transmitted via electrodes placed on the skin.
Chair-bound exercises are ideal for people with lower body injuries or disabilities, those with weight problems or diabetes, and frail seniors looking to reduce their risk of falling. Cardiovascular and flexibility chair exercises can help improve posture and reduce back pain. In contrast, any chair exercise can help alleviate body sores caused by sitting in the same position for long periods. They’re also a great way to squeeze in a workout while you’re watching TV.
Chair aerobics, a series of seated repetitive movements, will raise your heart rate and help you burn calories, as will many strength training exercises when performed quickly with many repetitions. In fact, any rapid, repetitive movements offer aerobic benefits and can also help loosen stiff joints.
Many traditional upper body exercises can be executed from a seated position using dumbbells, resistance bands, or anything that is weighted and fits in your hand, like soup cans.
If you’re in a wheelchair or have limited mobility in your legs, stretching throughout the day can help reduce the pain and pressure on your muscles that often accompanies sitting for long periods. Stretching while lying down or practising yoga or tai chi in a chair can also help increase flexibility and improve your range of motion.
To ensure yoga or tai chi is practised correctly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions online.
If you’d like to find out more about elderly care. Remember to read our full article on the subject.
James Bowdler
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