Stay Healthy, Stay Moving!

9/12/2019

As we age, we become accustomed to a more sedentary lifestyle. No longer are we working 8 hour days or running our children from place to place. Although new aches and pains or even cognitive barriers may make exercise seem daunting and out of reach, physical activity is just as important if not more so in older age. Studies show that consistent physical activity in older adults increases their independence, lowers their risk for injury, and improves their general mood and overall cognitive ability. The CDC states that older adults need 2 hours and 30 minutes of moderate aerobic activity every week along with targeted muscle strengthening activities. While that may sound like a large chunk of time, it can be broken down into 30 minutes a day in one setting or three ten minute sessions a day over five days.

According to the National Council on Aging, less than one third of adults over the age of 65 meet this recommendation. If you are caring for a loved one and worry they may not be moving as much as they should, think of ways to incorporate their exercise into your daily routine. Please consult their doctor before adding physical activity to their daily routine, especially if they have a heart condition.

When coming up with activities, make sure to include elements of aerobics, balance, and muscle strengthening. Examples include:

Bringing your loved one with you to walk the dog in the morning before it gets too warm outside. Even if the pace is a bit slower, the routine physical activity will benefit you both.
During their favorite TV program, encourage them to do some seated exercises that flex leg and arm muscles.
Using a chair for support, practice balancing on each leg and rotating hips. Balance exercises are important to prevent falls and increase independence for activities like showering, dressing, and using the bathroom.

Here are some videos to consider for each focus area:

Muscle Strengthening