Do you ever wonder what is senior exercise and why it is important? The truth is no matter how old you are, staying active with physical activities is always important. One of the reasons that seniors do not exercise is afraid of fall and getting hurt. With proper exercise routine, there will be no worry.
Why it is important for seniors exercising
There are many health benefits for seniors exercising. Seniors who exercise will have a stronger immune system against infection. Those who exercise will lower the risk of high blood pressure, diabetes, heart problem. They will have better bone density, feeling more energetic, improve mobility, and ability to do things independently.
Senior should exercise with fun and form a routine in the long term. This will prevent physical inactivity.
Health Benefits for seniors exercising
Weight – Regular exercise will help seniors to maintain their weight. For those who wish to lose weight, it is good to have an exercise routine.
Strength – Doing the exercise for strength will improve your body mass. With stronger muscles, you can be independent and able to do many daily activities on your own.
Balance – Seniors are encouraged to exercise for balance to avoid falls.
Arthritis – Regular exercise will lubricate the joints and reduce the pain caused by arthritis. Individuals with arthritis will suffer from pain caused by the stiffness of joints. With regular exercise, it helps to reduce the painful feeling.
Heart Disease – More and more people are suffering from heart disease when they get older. The lack of physical activities will increase blood glucose and the risk of high blood pressure. Without exercise, the good cholesterol, which is produced by exercise will be reduced.
Obesity – There are more people with obesity problems these days. It is more difficult to control among the seniors due to the lack of physical activities. Besides the importance, if daily diets for seniors exercise for seniors cannot be ignored.
Cancer – Research has shown that regular exercise help in lowering the risk of cancer. Research has shown that people who exercise regularly have a 40% to 50% lower risk of colon cancer, compared to those people that do not exercise regularly. Studies have shown that women who do regularly to moderate exercises regularly have a lower risk of having breast cancer. Research and studies also have shown that regular exercises reduce the risk of uterine and lung cancers. Research on cancer prevention and regular exercises are ongoing projects in many institutions.
High Blood Pressure – Exercise and high blood pressure are related. Regular exercise can reduce the risk of high blood pressure. This is really important for seniors because the risk of high blood pressure increases with age. Exercise regularly resulted in a stronger heart. Less effort is required for a stronger heart to pump blood to the whole body. This resulted in less force in the arteries and thus reduce the blood pressure.
Depression – Exercise can have a positive effect on a person’s mood. It helps to reduce the feeling of sadness, anxiety, and depression. It is important for a senior to have a regular exercise routine, especially group exercise. Studies have shown that group exercise classes for older adults improve signs of depression by 30%. So, it is encouraged that seniors should join more group exercise classes, being active and stronger will help you feel better and happier.
Dementia – Dementia is a symptom that occurs at old age, which may include loss of memory, not able to think properly, the problem of speech or language. If it is serious, the person might lose the ability to perform daily activities. It is important to prevent it from happening in older adults. Alzheimer Society Canada states that “People who exercise regularly are less likely to develop heart disease, stroke, and diabetes, which are all associated with an increased risk of dementia.”
Insomnia – Not able to sleep at night is a terrible experience for many seniors. Some causes are due to medications, worries, feeling unwell, and stress. Regular exercise will help you sleep better at night. You will wake up the next day feeling good and energetic.
Mortality – There were studies on the effect of exercise affecting the mortality of older adults with diabetes mellitus. They conclude that exercises lower the mortality risk in people with type 2 diabetes mellitus aged 50 to 65 and those 65 and older.
What Exercises Are Good For Older Adults
Walking – Walking is the best way to start exercise for older adults. No equipment is needed for this exercise. It can be done anywhere, indoor or outdoor. Experts recommend fast walking that improves your heart and lung health and also the blood circulation system. If you are doing fast walking outdoor, remember to have a pair of comfortable walking shoes. This is really important so as not to suffer from foot pain due to walking.
Dancing – Dancing is another exercise that is good for seniors. You can join a dancing class for seniors where you can interact with other seniors and have fun.
Yoga – Gentle yoga is good for older adults. It is easy to learn. You can practice at home and it will improve your flexibility and balance. With yoga practice, you will find yourself able to bend your body or turn your shoulder more easily.
Lifting weights – This exercise does not mean you have to lift heavy weights like those bodybuilders. This exercise will improve muscle strength.
Resistant Bands – There are many types of resistance band exercises that are suitable for older adults to improve muscle strength.
Tai Chi and Qi Gong – These exercises for older adults are normally conducted in classes.
So now you know that it is very important for seniors exercising to improve the immune system and fight infections. Exercises in seniors will
- Help in weight control
- Improve strength
- Better balancing and reduce risk of falling
- Reduce the pain caused by arthritis
- Lower risk of cancer
- Reduce the risk of high blood pressure
- Positive effect on a person mood
- Lower risk of dementia
- Improves sleep quality
- Lowers the mortality risk in people with type 2 diabetes mellitus
There are many types of exercises which are suitable for seniors
- Walking
- Dancing
- Yoga
- Lifting Weights
- Resistant Bands
- Tai Chi and Qi Gong
Do you exercise regularly? What is your favorite exercise? I’m sure many of us will benefit from your experiences.
Senior Exercise is really very important. You really mentioned about the numerous benefits about being active in exercises especially at the senior age.
While dementia occurs to young people too, it is mostly observed with people of old age. I worked in a Geriatric ward for years before. As an RN, dementia is one of the most health conditions that people are scared to get when they get old. And yes exercise, healthy diet and good sleep play really important roles in preventing dementia – and it should be done while we’re still young and must continue throughout the senior years.
I really appreciate your post about the elder’s health as you raise awareness about the prevention of a lot of diseases (such as cancer, heart problems, diabetes, etc.)
Looking forward to more of your valuable posts for elders.
Hi Che,
Thank you for stopping by and sharing your knowledge as an RN.
I’m glad that you find the post valuable to elders.
Hello there! Thanks a lot for sharing this wonderful piece of information. I find it very informative and educative and its really useful to me. Indeed, health is riches. I already run exercises and I practice yoga. All these help to improve our health so I really agree with your article. I would share this with my friends and family. thanks a lot.