Senior Assisted Living Care Home - Glendora, CA - Adora Hills

Glendora Senior Care Home

Exercise

Active vs. Inactive – Don’t Let Covid-19 Crisis Lure You Into Being Idle Or Lazy

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Taking it too easy can be risky.  The U.S. Surgeon General’s office has reported that inactive people are nearly twice as likely to develop heart disease as those who are more active.  They also report that a lack of physical activity can lead to more doctor visits, more hospital stays and/or more use of medications.

In addition, a lack of activity can have a negative effect on a person’s personal freedom.  Being sedentary can speed up the loss of the ability to do for oneself, and lead to person being more dependent on others.    

On the other side of the coin, research has found that being physically active on a regular basis can help to prevent (or delay) many diseases and disabilities.  These ailments include arthritis, high blood pressure and diabetes.  At the same time, activity can improve a senior’s mood and attitude, and help them to decrease and manage their stress.

Common Barriers

There is a wide variety of obstacles that can keep seniors from being more active.  Here are some of the common impediments.  In individual cases, these can be valid barriers, or used as excuses. 

  • Attitude to activity and belief in one’s ability.
  • Illness and chronic conditions.
  • Pain and discomfort.
  • Fatigue and lack of endurance.
  • Disability (physical and mental).
  • Fear of injury
  • Poor balance.
  • Cognitive and decision-making issues.
  • Financial limitations (real and perceived).
  • Current habits, routine, comfort zone.
  • What is considered “normal” by seniors, their family members and/or society.

Overcome Challenges

Yes, being active can be challenging for seniors.  It can be hard to motivate yourself when energy is low, you are worried about falling down, or your joints ache a bit.  And yes, exercise can be boring.    Plus, restrictions due to the Covid-19 crisis are making shared activities more difficult. 

Here are some suggestions.   

  • Use safe exercise machines – treadmills with handrails, stationery bikes, ellipticals, etc.
  • Exercise using resistance bands.
  • Take a lesson or class online – exercise, stretching, yoga, dance.
  • Gardening, indoor or outdoor.
  • Household chores – vacuuming, dusting, laundry, cooking, etc.
  • Any activity you enjoy doing that gets you moving and/or is mentally stimulating. 

(Sources: NIHSeniorHealth.gov, AgingCare.com)

 Caption:

Healthy activity can take on different forms and lead to a variety of accomplishments.

Exercise And A Healthier Heart – Lots Of Physical & Psychological Benefits For Seniors

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Walking a dog can be an enjoyable type of consistent exercise with physical and mental health benefits.

Heart disease is responsible for 1 in 4 deaths.  It’s the leading cause of death for both men and women in the U.S.  Adults over the age of 65 are more likely than younger people to have heart disease and are at a higher risk of complications that lead to death.

Consistent exercise can make a huge difference in building a healthier heart.  There are so many potential benefits, people should actually be looking forward to physical exertion…especially seniors. 

Studies have shown that for heart rehabilitation, older adults typically have the most to gain by engaging in regular exercise.  However, they often fall through the cracks.  It’s quite common for them to think of exercise as something they shouldn’t do, or think you cannot do.  In fact, those with the worst physical impairments at the outset of starting a exercise regimen have been found to benefit the most.

Creating A Routine

The keys to a sustainable exercise routine are a positive attitude, choosing something you enjoy doing, practical scheduling, and setting achievable physical and mental health goals. 

Here are some of the positive health changes that can be monitored and add to one’s motivation to continue their physical exertion program.

  • A slower heart rate.
  • Lowering of blood pressure.
  • A drop in stress level, feeling of anxiety and symptoms of depression.
  • Improved oxygen efficiency.

For many seniors, it helps for them to participate in physical activities with a group of their peers.  So they join classes and clubs at senior centers, health clubs, YMCA’s/YWCA’s, churches, local recreation centers and community colleges.  The added social contact (and peer pressure) enhances their enjoyment and their commitment.

Other Pluses

Regular exercise can offer seniors a variety of other health and personal benefits.  Here are some of the possibilities.

  • You tend to feel better and stay healthier.  Also, exercise can help in keeping chronic issues under control.  These may include:
  • Weight issues – too much and too little.
  • Diabetes.
  • Arthritis.
  • Osteoporosis.
  • Provide the strength and energy to do (and enjoy) the things you love and/or need to do.
  • Keep you more independent.
  • Make it easier to fall asleep and helps you sleep more soundly.
  • Visit the doctor less often, promote quicker recoveries and reduce the need for meds.

(Sources:  National Institutes of Health, SeniorFitness.net, MedicalNewsToday.com)

What Are You Doing Today? Physical & Mental Activities Offer Seniors Many Benefits

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Raising a garden can allow a senior with physical limitations to continue a hobby they really enjoy, as well as be more active and feel more useful.

Retirement does not mean “doing nothing.”  When someone asks what are you doing today?, a retired senior should have a number of things to tell them…with enthusiasm. 

It is important to have daily activities that continue to work the muscles and the brain.  By doing so, a person often increases their odds of living longer, and of improving the quality of the life they lead.

These activities provide benefits on many levels.  Of course, there are the health advantages that come from physical and aerobic movement.  The press is filled with them every day.  Plus, we continue to hear that challenging the mind will help to keep it sharper.

In addition, involvement in activities can build self-esteem, strengthen confidence, provide social stimulation and make life more interesting.

Workouts In Disguise

There are physical and mental workouts hidden among the common activities of seniors.  With a little imagination, even a chore can be turned into a beneficial exercise.  Here are some examples of workouts in disguise.

  • Dusting and other housecleaning tasks.
  • Vacuuming and washing floors can easily work up a sweat.
  • Singing and dancing.
  • Shopping – especially if there is walking involved and/or you carry bags afterward.
  • Gardening, raking leaves and mowing the lawn (with a push mover).  
  • Playing cards and other “strategy” games.
  • Crossword, sudoku, word find, jigsaw and other puzzles.
  • Enjoying a sport – golf, bowling, swimming, tennis, racquetball, biking/tricycling

The System

For those who may be dealing with the frailty of body and/or mind, it is important to stay as safely active as possible.  Here are a few suggestions, some of which are adaptations of activities listed in the column to the left.

  • Exercise while sitting to avoid falls.
  • Elevated (enabled) gardens bring the activity to table level for those in wheelchairs or those who cannot safely transition easily to and from ground level.
  • Enjoying a sport through motion-driven video systems – golf, bowling, tennis, etc.
  • There is even a National Senior League (www.nslgames.com) for Wii bowlers with a national championship event.
  • Singing, and dancing with a sturdy partner.
  • Putting together a personal history album in a scrapbook or on an internet website.

(Sources:  MedicalNewsToday.com, aafp.com)