Move to Improve - Exercise Ideas for Seniors
/As we age, physical exercise becomes increasingly important for maintaining our health and wellbeing. Whether our goal is to regularly increase our heart rate, or simply to incorporate regular movement in our daily routine, exercise can make the difference between good health and great health. Consistent exercise has a myriad of benefits, including the prevention of chronic diseases, improving balance and coordination, boosting cognitive function, and enhancing overall quality of life.
Daily exercise for seniors is particularly important. It can help maintain or improve their physical abilities, and help to reduce the risk of falls and other injuries. Exercise can also improve cardiovascular health, boost the immune system, and even reduce the risk of certain chronic diseases, such as diabetes and osteoporosis. Not only does exercise for seniors positively impact their physical health, it also supports their mental health by reducing symptoms of depression and anxiety, and improving mood and cognitive function.
For our residents living with us at Haciendas at Grace Village, we provide opportunities for exercise that are safe, enjoyable, and accessible, including chair yoga and individual walks. Depending on physical ability and mobility level, there are several options for exercise seniors can enjoy that will enhance their overall quality of life. From dancing, to senior-specific stretching, to bed or chair-based exercise for those with mobility restrictions, there are truly activities for everyone.
Keep reading to learn some accessible, fun exercises for seniors!
Physical Activities for Seniors
1. Walking
Walking is a low-impact form of exercise that has a positive impact on seniors’ cardiovascular health. It can help lower blood pressure, reduce cholesterol levels, and improve overall circulation. It's never too late to get fit! Walking might not yield results of six packs and big muscular arms, but it certainly will allow for better health and increased strength. Plus – because walking is a weight-bearing exercise, it can help improve bone density and reduce the risk of osteoporosis.
Taking walks is a great, easy way to get moving, and it is something that can be done almost anywhere! Whether you decide to take a stroll with your loved one around the beautiful grounds of Haciendas at Grace Village or in a nearby park, walking helps improve circulation, balance, and endurance.
2. Chair exercises
For seniors who may have limited mobility or difficulty with standing, chair exercises are a fantastic option. Some chair exercises to explore include leg extensions, shoulder rolls, seated arm raises, and a seated twist. These exercises can help improve range of motion, flexibility, and strength, while also ensuring the individual’s safety. Our talented team can assist with designing a chair exercise routine tailored to each individual’s needs. Our care is person centered care, after all!
3. Yoga and stretching
Yoga is a low-impact exercise that can help improve balance, strength, and flexibility in the body, which greatly helps to reduce the risk of falls or other injuries. For seniors who suffer from chronic pain, yoga can be a great way to manage symptoms. Yoga and stretching can help improve circulation, reduce inflammation, and even release tension in the muscles. Apart from the physical benefits of stretching, practicing yoga also offers a powerful ability to reduce stress and promote relaxation. Yoga is also another option for chair exercises.
4. Dancing
Who doesn’t love to dance? Dancing is a fun and engaging way to get moving, and it can help improve balance, endurance, and coordination. It offers a low-impact aerobic workout that can provide a social and emotional outlet that can help induce feelings of joy and belonging. Not only is dancing a fun option, but it can also enhance cognitive function, given that it requires concentration and memory. Studies have even shown that dancing can help improve memory, attention, and processing speed.
5. Swimming and water aerobics
Swimming and water aerobics are low-impact and easy on the joints, making it a great exercise for seniors who feel comfortable in the water. It can help improve cardiovascular health and flexibility, while also providing a fun and enjoyable way to stay active. The resistance water provides helps build muscle strength and endurance, and the water itself can have a deeply relaxing and soothing effect on the body.
Tips Before Getting Active
The physical, emotional, and mental benefits of regular exercise for seniors are numerous. As we’ve briefly explored above, different physical activities can help improve balance, strength, and flexibility, which can support reducing the risk of falls. On an emotional and mental level, consistent exercise can help improve mood and reduce symptoms of depression and anxiety. Moreover, creating opportunities for seniors to get moving can make a world of a difference in their lives and continuing a sense of autonomy.
When developing an exercise plan for seniors living with Alzheimer’s and dementia, it's very important to consider their individual needs and abilities. Our specialized memory care staff works closely with each resident to tailor care plans, keeping in mind the importance of physical activity whenever possible. We take into account any physical limitations, cognitive abilities, and personal preferences, and make it our top priority to offer person centered care to each one of our residents.
Looking to implement a new exercise routine with your loved one? Here are some tips for developing an individualized exercise plan from our team at Haciendas at Grace Village:
1. Consult with a healthcare provider
Before starting any exercise program, it's important to consult with a healthcare provider to ensure that you are practicing safe activities for the individual.
2. Start slow
Starting slow with low-impact activities and gradually increasing the intensity and duration of the exercise will ensure you are slowly building the body’s strength, resilience, and flexibility. Starting slow will also help avoid injury or exhaustion.
3. Modify exercise
To make activities for seniors more accessible, be sure to modify them. For example, if an individual has difficulty standing, chair exercises may be a better option. There is no hurry when it comes to physical exercise, and it is better to modify than to risk an injury.
4. Make it enjoyable
Exercise is fun! Choose activities that the individual enjoys and engages with. This will help keep them motivated and interested in the exercises.
5. Monitor progress
Track progress and adjust the exercise plan as needed. This will help inform you if the individuals’ health is maintaining or improving, and if the exercise plan is effective. You should also stay curious and ask questions. Does the individual enjoy what they’re doing? If not, what can you do to help make it more enjoyable?
Regular exercise is important for seniors living with dementia, and at Haciendas at Grace Village, we understand the significant difference it can make. By incorporating exercise into their daily routine, seniors can improve their quality of life and maintain their independence. Please reach out to our team of highly experienced care providers at Haciendas at Grace Village to learn more about how we can support your loved one in their next phase of life!
