Regular exercise is extremely important for the elderly because it offers many great health benefits. At any age exercise is beneficial, increasing longevity and easing symptoms of many chronic conditions. An increase in fitness can boost strength, confidence, coordination, and mood. In contrast, Inactivity can cause weakness and poor balance. At Victorian Assisted Living we provide fitness classes to provide healthy movement and activity for our residents.
The World Health Organization states that following a sedentary lifestyle is one of the ten leading causes of death and disability. A regime of gentle and regular exercise can add an additional three to five years on someone’s life.
- Exercise increases longevity
- A sedentary lifestyle is one of the leading causes of death
Exercise can enhance muscle strength and bone density, reducing the risk of falling. Stretching routines can help lengthen muscle tissue, preventing wasting and shortening of the muscle. Also, increasing joint range of motion reduces arthritis and osteoporosis.
- Exercise reduces the risk of falling
- Stretching prevents the shortening of muscles
- Increased range of motion reduces arthritis and osteoporosis
Exercises that raise heart rate increase blood flow to the heart improving cardiovascular health. Cardiovascular exercises include walking at a fast pace, cycling, or light house work. Keeping the heart muscle in shape decreases the risk of cardiac problems. Elderly that partake in cardiovascular training have increased respiratory intake, which helps against common illnesses.
- Exercise increases cardiovascular health
- An in-shape heart muscle reduces cardiac problems
- Increased respiratory intake decreases common illnesses
A sedentary lifestyle can increase the risk of developing dementia. Elderly that exercise are less likely to develop dementia because it fights the psychological effects of aging. Exercise is a natural mood enhancer, releasing endorphins that can improve cognitive function and improve mental focus.
- A sedentary lifestyle increases the risk of dementia
- Exercise fights against dementia
- Exercise is a natural mood enhancer
Exercises for Seniors
As people age endurance becomes limited because of age-related changes in the cardiovascular system. Decreased muscle mass leads to half of the reduction in endurance. These components along with a doctor’s recommendation need to be considered when forming an exercise regime for seniors.
Aerobic and Endurance Exercises
Thirty minutes of cardio-respiratory endurance is suggested by physicians, exercises that elevate heart rate and speed up breathing. Examples of these exercises are walking, stationary cycling, and swimming. Taking part in these exercises increases the body’s ability to deliver oxygen and nutrients to tissues and remove waste over periods of time.
2. Strength and Resistance training
Repetitive motions using weights, resistance bands, or machines build muscle. For best results, training two to three days a week is ideal and exercising all the muscle groups by doing one or two sets of 10 to 15 repetitions at a moderate intensity. Strength training helps prevent the loss of bone mass and improves balance, which helps seniors avoid falls and broken bones.
3. Stretching and flexibility exercises
Stretching helps warm up the muscles, improves flexibility, prevents injury, and reduces muscle soreness. The reflection period during stretching can be used as a time to check in with how the body is feeling. This awareness is useful in safe mobility and physical awareness.
The Victorian Assisted Living and Retirement Community
The Victorian is an assisted living and retirement community that makes living independently, while at the same time feeling safe and secure, a reality. We strive to provide the best quality of life for all residents including those suffering from loneliness and depression.
We offer a comprehensive activity program that includes both physical and social activities to encourage emotional wellbeing. Our staff is trained to assist those with depression. If you or a loved one are considering assisted living, contact The Victorian today to learn more about our services or tour our community.