You know very well that staying physically active is essential to be fit and healthy. However, it’s a bit different for the elderly. They need to be careful and consider health conditions when working out.
The article explains how often the seniors do exercise, the many benefits of exercise for them, too much, and exercises to avoid.
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How often should the elderly exercise?
Elderly people should acquire 2.5 hours of moderate aerobic activity every week, according to the Family Doctor. That’s around 30 minutes a day, seven days a week. It’s also recommended that you work out vigorously for 1 hour and 15 minutes per week (such as running or jogging). You should do strength training at least twice a week, if not more. Every day, you may improve your ability to maintain a healthy balance while also being adaptable.
According to LiveStrong and AARP, regular exercise is the best prescription for independent, active and healthy aging. According to LiveStrong, The results of big health research published in 2011 show that more inactive seniors can benefit from doing 15 minutes of heart-pumping activity each day. On top of the two sessions each week of muscle-strengthening activity or exercise, the official suggestion is 30 minutes of moderate to robust activity each day. Make an effort to include four different types of exercise in each elderly exercise program.
The benefits of physical exercise for the elderly
Exercising as an older adult can benefit you in the following ways:
Weight loss or weight maintenance
Maintaining a healthy weight becomes more complex as you age due to a slowed metabolism. In order to burn more calories, you should engage in regular physical activity. This will assist in boosting your metabolism and building muscle mass.
Lessen the impact that illness and chronic disease take on the human body. Exercising regularly has been linked to:
- Better immune and digestive health,
- Lower blood pressure
- Increase bone density,
- Reduced risk of developing diseases like Alzheimer’s and diabetes
- Decreased heart disease, osteoporosis, and various cancers.
Make yourself more mobile, flexible, and well-balanced. Getting some physical activity can help you get stronger and more flexible and improve your posture, all of which can help you maintain your balance and minimize your risk of falling. Chronic illnesses like arthritis can be made tolerable by strength training.
Reduce the risk of disease
According to the greenfields, many prevalent ailments, like heart disease and diabetes, can be prevented by engaging in regular physical activity. When it comes to the elderly, exercise is especially crucial because their immune systems are typically already impaired. Even a bit of physical activity, such as moderate walking, has been shown to be effective in managing diseases that may be prevented.
Enhancement of mental health
Exercising has countless advantages for one’s mental health. Endorphins (the “feel good” hormone) are released during exercise and work as stress relievers and mood enhancers. Exercise has also been related to better sleep, which is critical for the elderly who are more likely to experience insomnia and other sleep-related problems.
Reducing the risks of falling
Falls are more common in the elderly, which can have severe consequences for their ability to remain independent. When you exercise, you not only build muscle and flexibility, but you also improve your balance and coordination, which lowers your risk of tripping and falling. Because seniors recover more slowly from falls, anything that can be done to prevent them is helpful.
Social Participation
Exercise can be turned into an enjoyable social event by joining a walking group, taking fitness classes with others, or going to a gardening club. Older individuals must maintain healthy social networks, so they don’t get isolated or depressed.
The most important thing is to discover an activity you enjoy so that working out will no longer feel like a chore.
Enhanced Cognitive Function
Being physically active regularly and having well-honed motor skills are both beneficial to one’s cognitive health. Numerous studies have proven that physically active individuals have a lower risk of dementia, regardless of when they start a habit.
What are the primary mental health benefits of exercise for the elderly?
The benefits of regular physical activity can be felt even if you don’t suffer from a mental health condition like depression or anxiety.
When you engage in physical activity, you may be able to:
Improved memory and analytical skills
It’s the same endorphins that lift the spirits that help you focus and feel intellectually alert while tackling a new project or assignment. Besides stimulating the formation of new brain cells, physical activity also aids in the prevention of cognitive loss as we age.
A better sense of self-worth
Consistent physical activity is an investment in your well-being on all levels:
- mind,
- body,
- spirit.
It can improve your self-esteem and provide you a strong sense of self-worth when it becomes a habit. Even if your workout goals are modest, you’ll feel better about yourself as a result of this sense of success.
Sleeping better
Morning or afternoon exercise, even if it’s only a short burst, can assist in normalizing your sleep cycle. If you prefer to work out at night, try something calming like yoga or mild stretching to help you sleep soundly and get up feeling refreshed.
A boost in stamina
Increasing your heart rate on a weekly basis will help you feel more energized and ready to tackle the daily challenges. Increase your workout as you become more energized by starting with exercising for a short period of time.
Improved adaptability and resilience
Exercise can help you build resilience and manage in a healthy way when faced with mental or emotional issues, rather than turning to substances like alcohol or drugs that can only worsen your symptoms. The benefits of regular exercise extend beyond boosting your immune system; it can help you cope with stress better and live a healthier life.
The effects of too much exercise for the elderly
There is a fair chance of getting heart problems from excessive exercise because most people do not exercise at a high intensity for lengthy periods of time. In fact, studies show that regular physical activity helps keep the heart healthy. Seniors, on the other hand, run the risk of over-exerting themselves. As a result, individuals could have any of the following symptoms:
- Inter-exercise rest times must be extended
- Getting injured due to overuse
- Feeling tired instead of energized
- Being in pain for days
What exercises seniors should avoid?
Many well-known mainstream routines aren’t appropriate for people in their elderly years. Younger people wanting to bulk up or lose weight quickly may benefit from these popular workouts, but it may affect the eldlery adversely with:
- Joint discomfort,
- Atrophied muscles,
- Poor posture,
- Balance concerns
For people over 65, the following workouts are best to avoided, however, you should better get advice from an expert or your physician:
- Dumbbell squats or weightlifting
- Bench press
- Leg press
- Long-distance running
- Abdominal crunches
- Upright row
- Deadlift
- High-intensity interval training
- Rock climbing
- Power clean
Let’s sum up…
Staying active and engaging in a light form of physical activity is important for the elderly. The article introduced the many benefits of doing exercise for the seniors including the mental benefits, the ones they need to avoid, and the effects of too much exercise.
If you have problems taking care of your loved ones or the elderly can’t take care of themselves on their own, Health and Care Professional Network is at your service. We have provided the best in-home care services to Las Vegas residents for +15 years. Give us a call at (702) 871-9917 to receive further information or go through the top menu to find out more about our services.
