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We constantly hear that exercise is beneficial: it reduces overweight, strengthens the heart, lifts the mood, and lowers the risk of cancer and diabetes. But what kind of exercise can an elderly person do?
There are many ways to exercise that are compatible with the fragile health of older people. It doesn’t have to be strenuous or dangerous. The body just needs a gentle increase in pace and muscle strengthening.
Let's accept it: exercise and fitness contribute to a better and happier life. So let’s look at how we can integrate exercise into our own abilities.
Why do we need exercise and fitness?
Exercise makes us independent
Exercise makes it easier for older people to remain active and autonomous. If you want to maintain your mobility, it's good to move, even just a little.
Exercise reduces uncertainty
Exercise reduces uncertainty, so older people are less likely to fall. Exercise reduces falls by 23%.
Exercise gives us energy
Exercise activates the body and makes us feel more energy and joy in life.
Exercise helps prevent diseases
Diabetes, depression, heart disease, and osteoporosis are just a few of the conditions that can improve with exercise. Additionally, exercise can reduce the severity and symptoms of certain conditions.
Exercise helps the mind
Exercise improves brain function and cognitive abilities. Exercise can reduce the risk of developing Alzheimer's by 50%.
Exercises and fitness for older adults
Walking
The easiest and most natural exercise is walking. Wear comfortable, non-slip shoes and go for a walk. If there is a park near your home, make it a habit to walk there. If you enjoy driving, take the car and go to the sea to walk there. In general, you should incorporate walking into your life as much as possible. Without making life difficult, just go for a walk.
Swimming
Greece has sea everywhere, so we have the opportunity to swim, at least in the summer. If you are afraid of the seabed and worried about slipping, wear special water shoes. For added safety, you should swim only to the point where you can touch the bottom, and ideally at beaches with crowds and lifeguards. It is also good to have company while swimming in case something happens to you.
Swimming trains the body without straining it. You can exercise without having to worry about causing pain to your body, bones, or muscles. Swimming improves balance, strength, and flexibility of the body without overloading it.
If you have a swimming pool near your home, you can enjoy swimming year-round.
Pilates
Pilates developed 100 years ago as an exercise with minimal resistance that promotes breathing, concentration, and inner strength. Pilates is performed using mats, balls, and other light accessories, as these, while lightweight, are still capable of building physical strength without straining the body.
There are specialized exercises for older adults. The exercises are adapted to the physical condition of the individual and adjusted based on any conditions, such as arthritis, back and spine issues, etc.
Chair exercises
Why not do exercises while sitting in a chair? If your balance is a bit uncertain, you can perform strength exercises on a chair. These exercises combine yoga and other methods to train bones, muscles, and joints with minimal stress and strain on the body. The exercises include stretches, twists, and positions that promote the body, relaxation, and training.
Resistance bands
If you are familiar with training and your body is in good condition, you can do exercises with resistance bands. It is a cost-effective way to exercise, and you can even do it while sitting.
They strengthen arms and legs and can be adjusted to your strength and needs. If you have difficulty with your legs, focus on your arms, and vice versa.
Exercises you should not do
Painful and difficult exercises have no place in the life of an older person. As long as you exercise regularly, you can incorporate more demanding and challenging exercises into your routine. However, always remember to listen to your body and that you don't need to prove anything.
Painful jogging, for example, can put strain on your legs and back. If you have been doing it for a long time, continue, but if you are a beginner, it is better to find a different type of exercise.
Long walking puts strain on the body without offering much benefit. Climbing and mountaineering are also strenuous exercises that can easily lead to injuries. Unless you are an experienced mountaineer, we recommend choosing a different exercise.
Weightlifting, abdominal exercises, and squats can put strain on the body and be overwhelming. They could injure your back and knees, especially if you don't have much experience or good physical condition.
The senior care facility The Seniors Plaza and exercise
As a senior care facility, we strive to promote exercise and well-being among our residents. We have staff and doctors who advise on suitable types of exercise and fitness for older adults, and we follow their recommendations.
If you would like information about our senior care facility, call us at (800) 925-63-24 or visit us at our facility in Vathy, Samos. We look forward to assisting you.
