Elderly people often worry about their declining physical capabilities and what this means for their independence. Fortunately, slow physical ageing isn’t inevitable — and there are many ways to prevent it from slowing you down. Staying physically active and repeating balance exercises will help you keep your blood flowing and maintain a healthy weight. Here is everything you need to know about the best exercise for the elderly:
What is physical activity?
Physical activity is any type of exercise that increases your heart rate and uses a large portion of your energy. Physical activity is essential to a healthy, active lifestyle. There are many benefits to staying active as you get older, including
– Better Memory – Physical activity improves memory, which means it can improve your ability to focus. It also improves your ability to learn new things, which is critical to your later years.
– Stronger Bones – Regular exercise helps you maintain or increase bone mass, which is crucial for healthy bones as you get older. This is because bones naturally lose calcium and minerals as you age. Staying active can help prevent this decline.
Which exercises are best for the elderly?
Aerobic exercises are ideal for nearly everyone, but they’re particularly important for the elderly since they reduce the risk of falls. If you have cardiovascular issues, you may want to try cardiovascular-conditioning exercises, which emphasize cardiovascular fitness as well as strength and flexibility training. Cardiovascular-conditioning exercises include walking, hiking, swimming, dance, cycling, and other activities that require little to no strength. A program that focuses on aerobic exercises is important because it helps regulate heart rate, lowers blood pressure, improves blood flow, and reduces stress while increasing oxygen delivery to the muscles. Furthermore, it improves insulin sensitivity, which can help prevent type 2 diabetes.
The benefits of physical activity for the elderly
Aerobic Physical activity improves memory, which means it can improve your ability to focus. It also improves your ability to learn new things, which is critical to your later years. Stronger bones – Regular exercise helps you maintain or increase bone mass, which is crucial for healthy bones as you get older. This is because bones naturally lose calcium and minerals as you age. Staying active can help prevent this decline. Better Heart Health Regular physical activity decreases blood pressure, which reduces the risk of heart disease and stroke. It’s also been shown to lower the risk of death from coronary artery disease, a condition in which plaque builds up in the arteries that supply the heart with oxygen-rich blood. Better metabolic health – Regular physical activity improves your metabolism and insulin sensitivity, which helps prevent type 2 diabetes. Better mental health
– A study that followed a group of older adults over 20 years found that those who were most active had improved psychological well-being and were less likely to be depressed than inactive participants.
The risks of physical activity for the elderly
Exercise is important, but it has serious potential side effects, including:
– Muscular strains – This is the most common type of injury in the elderly. Stretching and warm-up exercises can help prevent strains. However, if you experience pain or discomfort during or after exercise, stop and seek medical attention.
– Cuts and bruises – You’re at an increased risk of cuts and bruises during vigorous exercise as well as from everyday activities. Wearing protective gear such as elbow sleeves and wrist guards can help reduce the risk of these injuries
. – Stress fracture – This is a small fracture in a bone caused by repetitive stress (like lifting weights). It’s most common in the elderly, especially after the age of 50.
How to start a fitness program for the elderly
It’s important to start slowly and gradually build up your activity. Do each activity slowly, then gradually increase your pace. For example, if you’re currently walking, start with a slow pace and gradually speed up. Don’t worry if your first few sessions don’t go well — everyone feels out of shape at first. It’s normal to feel tired, sore, or out of breath when you first start an activity routine. If you have a health condition such as diabetes or cardiovascular disease, check with your doctor before starting an exercise program. Begin with one or two 20- to 30-minute sessions per day. Try to increase your daily activity by one minute per day for the next 30 days. If you’re not feeling better by then, increase your activity a little more. If you have joint issues or a bad back, start with low-impact exercises and gradually increase your activity.
Summary
Physical activity is essential to a healthy lifestyle. There are several types of exercise you can do to stay active, including aerobic exercises that help regulate your heart rate and maintain blood pressure, strength and flexibility exercises to improve your balance and coordination, and anaerobic exercises that help you burn calories. Aerobic exercises are ideal for nearly everyone, but they’re particularly important for the elderly since they reduce the risk of falls. Cardiovascular-conditioning exercises include walking, hiking, swimming, dancing, and cycling. A program that focuses on aerobic exercises is important because it helps regulate heart rate, lowers blood pressure, improves blood flow, and reduces stress while increasing oxygen delivery to the muscles. Regular physical activity decreases the risk of heart disease and stroke while improving your metabolism and insulin sensitivity, which can help prevent type 2 diabetes. Exercise also has the potential to improve psychological well-being and quality of life, but it comes with risks, including muscle strains, cuts, and bruises, as well as stress fractures in bones like the ones found in the elderly.
