Fitness Guide For Seniors And Older Adults

To maintain a healthy lifestyle, it is essential to exercise. This is also true for seniors and older adults. Experts strongly recommend exercise for seniors to prevent heart ailments, diabetes, and a few types of cancer. By following an exercise program for seniors, they can effectively manage the pain caused by arthritis. Exercising regularly can improve flexibility, balance, strength, and endurance of older adults. 

This fitness guide for seniors and older adults will help you get started safely and make it more enjoyable.

Table of Contents

1. Senior Fitness Facts
2. Signs of Physical Decline of Older Age
3. Physical Activity Guidelines for Seniors
4. Exercise Plan for Seniors
5. Safety Tips for Seniors
6. Questions to Ask Your Doctor

Senior Fitness Facts

• As per reliable reports, only 1 in 10 Australians above the age of 50 perform enough exercises to gain cardiovascular benefit.[National Seniors Australia]
• Around 50% of physical deterioration usually linked with old age is due to inadequate physical activity. [NCBI]
• According to the Australian Health Survey, about 60% of Australian adults performed less than half an hour of physical activity of moderate intensity every day. [Australian Bureau of Statistics]
• Many studies have concluded senior fitness classes can cut down the symptoms of depression by around 30%. [NCBI]
• Older adults who perform moderate-intensity exercises have a 66% reduced risk of dementia.[Alzheimer’s Australia]
• Senior workouts sessions help to lubricate the joints that, in turn, reduce the pain and stiffness associated with arthritis.[Arthritis Australia]  
• Seniors and older adults who exercise regularly have a faster recovery rate as the body takes 25% lesser time to heal a wound. [Australian Seniors]

Signs of Physical Decline of Older Age

People age at varying rates and degrees, yet they normally experience a few routine effects of aging. Some of the common symptoms and signs of aging are as follows:

• Reduced cardiovascular function- The blood vessels and arteries become stiff as one gets older. This puts a massive strain on the heart as it has to work harder to pump blood. As a result, the chances of cardiovascular problems and hypertension increases.
• Reduced respiratory function- The diaphragm, the muscles engaged in breathing and between the ribs, become weak with age. As a result, the lungs are less elastic, absorbing less oxygen. 
• Reduced bone and muscle strength- With age, the bones are prone to shrink in density and size. This makes them weak and increases the chances of fracture. Moreover, the muscles lose their strength, flexibility, and endurance. This, in turn, affects one's stability, balance, and coordination.
• Reduced memory and thinking skills- As the brain ages, it bears an effect on a person's memory and cognitive skills. For example, older adults may forget familiar words or names or find it difficult to multitask.
• Reduced vision and hearing- It becomes difficult to focus on very close objects when a person ages. Additionally, hearing also diminishes, and it becomes difficult to follow a conversation.
• Increase in weight- The body's metabolism slows down as one grows older. If you continue to eat your normal intake of food without undertaking any physical activities, your weight will increase.

Physical Activity Guidelines for Seniors

Experts suggest that seniors and older adults must perform some physical activity daily. Some of the guidelines for adults over the age of 65 is as follows:

• Move more and sit less. Seniors and older adults must take part in any physical activity of their choice as doing something is always better than doing nothing.
• For gaining substantial health benefits, seniors must perform 2.5 - 5 hours of moderate-intensity physical activity every week or 1.15- 2.5 hours of vigorous-intensity physical activity every week. To mix things up a bit, you can also try a combination of vigorous and moderate-intensity activities.
• They must engage themselves in muscle-strengthening activities that involve the major muscle groups at least 2 or more days a week.
• They must keep their fitness level in mind before undertaking any physical activity.
• They should opt for multicomponent physical activities as they include balance training and muscle-strengthening activities. 
• If seniors and older adults cannot do the recommended 2.5 hours of weekly exercise due to chronic conditions, they must try to be physically active.

To gain maximum results and plan an all-around exercise program for seniors, it is important to understand which activities are generally considered light, moderate, and intense.

Light Activity

All activities that make you move around instead of lying or sitting down count as light activities. Some of the common examples are:

• Moving around in your home
• Getting up to make coffee
• Walking slowly
• Dusting and cleaning
• Making the bed
• Vacuuming
• Standing up

Moderate Aerobic Activity

Activities that raise the heartbeat makes one feel warmer and breathe faster fall under moderate aerobic activity. Example of these are:

• Brisk walking
• Riding a cycle
• Water aerobics
• Playing tennis
• Dancing
• Hiking
• Pushing a lawnmower

Vigorous Intensity Activity

Such activities make it difficult to talk much without gasping for breath. The breathing will be hard and fast. Few examples of vigorous-intensity activities are:

• Running or jogging
• Swimming fast
• Aerobics
• Cycling fast or uphill
• Playing football
• Martial arts
• Energetic dancing

Exercise Plan for Seniors

Wondering how much physical activity should an adult have each week? Well, if you are a senior or older adult, your weekly exercise plan must incorporate at least 150 minutes of physical activity of moderate intensity. This may seem a lot, but the good news is that you can do the exercises in two or more short bouts of 10-15 minutes every day. 

Moreover, there are many exercise equipment for seniors that you can try. An elliptical, stability ball, yoga mat, lat pull down machine, wrist weights, rowing machine, and recumbent exercise bike are safe choices to explore.

Here is a sample weekly exercise plan for seniors:

Table.1: Ideal exercise plan for seniors (Source: Healthline)

Muscle Strengthening Activities

There are many exercises seniors and older adults can perform at home. These can help to build their muscle strength without hitting the gym. Here are a few examples that are well suited for beginner seniors.

• Abdominal contractions- This is great for strengthening the muscles in the abdomen.

Steps

1. Begin by taking a deep breath to tighten the abdominal muscles.
2. Maintain this position for 3 breaths and slowly release the contraction
3. Do these 10 times

• Wall pushups- Perform this exercise to increase strength in shoulders and chest.

Steps

1. Stand in front of the wall and maintain a distance of 3 feet from it. Keep your feet one shoulder-width apart.
2. Lean forward slightly and place your palms flat on the wall. Ensure that your hands are in line with the shoulders. Keep your body in the plank position. Make sure that your backbone is straight.
3. Now slowly lower yourself towards the wall and then go back.
4. Do these 10 times.

• Shoulder blade squeeze- Helps to stretch the chest and strengthen postural muscles

Steps

1. Sit straight on a chair and keep your hands flat on your lap. Now squeeze and rotate your shoulder blades.
2. Remember to keep your shoulder down and not hunched up. Hold this position for at least 3 seconds.
3. Do these 8 to 12 times.

Balance Activities

As seniors and adults are prone to accidental falls, it is essential to incorporate a few balance exercises in the weekly exercise regimen. Here are a few exercises you can try:

• Hip sway- This exercise is a great workout for the hips.

Steps

1. Stand upright and put your feet together. Keep your shoulders relaxed.
2. Stiffen your upper body and rotate your hips in a circular motion, clockwise.
3. Now rotate your hips in the anti-clockwise direction.
4. Repeat the movement for 60 seconds in each direction.

• Marching exercise- This exercise helps to lubricate the knees.

Steps

1. Stand beside a counter or chair. Use it for support only if needed.
2. Lift your right knee as high as you can and bring it down.
3. Now repeat this with the left leg.
4. Repeat the movements for a minute or two.

• Tightrope walk - This exercise improves balance, core strength, and posture.

Steps

1. Stretch and extend your arms out on both sides.
2. Now try to walk in a straight line. Focus your gaze on an object or a fixed point visible at a distance.
3. Every time you lift your foot, hold it in the raised position for a couple of seconds.
4. Walk this way for 20-30 steps

Flexibility Activities

Seniors and older adults must get into the habit of stretching their body daily as it helps to improve their motion and flexibility. Below are a few stretching exercises for seniors:

• Neck stretch- Do this exercise to improve neck flexibility.

Steps

1. Sit upright on a chair and place your palms on your lap
2. Slowly bend the neck forward such that your chin touches your chest.
3. Now move your head to the right side and hold for 15 seconds.
4. Next, move your head to the left side and hold for 15 seconds.
5. Repeat the movements for 1-2 minutes.

• Upper arm and shoulder stretch- This exercise helps to improve shoulder and arm mobility.

Steps

1. Hold one end of the towel with your right hand. Now extend your arm and shoulders upwards such that the towel hangs down behind your back.
2. Place your left hand behind your back and grab the loose end of the towel.
3. Gently pull it down till you feel a moderate stretch.
4. Hold this position for 10 seconds.
5. Repeat the movements 10-15 times by alternating the starting position.

• Ankle stretch- Perform this exercise to prevent stiffness in the ankles.

Steps

1. Sit on a chair and stretch your right leg. Now slowly move the foot up, down, right, and left.
2. Hold the different positions for at least 30 seconds and then bring the leg down.
3. Repeat the movements with your left leg.

Safety Tips for Seniors

• People who are obese, above 40 years, suffer from chronic diseases or have a sedentary lifestyle must consult a doctor before starting an exercise routine.
• Pick activities that interest you as people tend to stick with an exercise routine more if they find it fun instead of a chore.
• Exercise in friends' company as it turns the physical activity into a more enjoyable social occasion.
• Cycling, swimming, and walking are comfortable, easy, and safe forms of exercise.
• Short duration weight training programs of 6-8 weeks are beneficial to increase muscle mass.
• Start slowly and gradually increase the duration and intensity of the exercise routine. Note down your progress in a diary to boost your morale.
• Monitor your pulse rate frequently to ensure you are not overdoing it. 
• Exercise using appropriate safety gear and clothing.
• Drink sufficient water to make sure you stay well hydrated.

Questions to Ask Your Doctor

Seniors and older adults must consult a doctor and seek answers to the below-mentioned questions before using any exercise equipment for seniors or embarking on a new fitness routine.  

• Can I exercise given my present health conditions?
• Given my age, is it too late to start exercising?
• How should I start exercising safely?
• How much time should I spend on exercising?
• Is there any exercise I must avoid due to my health condition?
• Which is the best form of exercise for me?
• How many days in a week should I exercise?
• I am not obese. Do I still need to exercise?

Conclusion

Exercising is safe for most seniors and older adults. Patients with chronic diseases can also exercise safely. However as stated before, do seek your doctor's opinion before starting. Exercising regularly offers several physical benefits to people above 65 years of age. It also improves one's emotional and mental health. Therefore, stay active and remain healthy for a long time to come!

Disclaimer: This provides general information and has not taken your circumstances into account.  It is important to consider your particular circumstances before deciding what is right for you. Although the information is from sources considered reliable, we do not guarantee that it is accurate or complete. You should not rely upon it and should seek qualified advice before making any investment decision. Except where liability under any statute cannot be excluded, we do not accept any liability (whether under contract, tort or otherwise) for any resulting loss or damage of the reader or any other person. Past performance is not a reliable guide to future returns.

Reference

1. https://www.healthline.com/health/everyday-fitness/senior-workouts#minute-strength-routine
2. https://nationalseniors.com.au/uploads/07151252PAC_PhysicalActivity_Report_FN_Web.pdf
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889622/
4. https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.004Chapter1002011-12
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3758953/
6. https://www.dementia.org.au/sites/default/files/Physical%20Activity%20for%20Brain%20Health%20and%20Dementia.pdf
7. https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/physical-activity-and-exercise/
8. https://www.wealthfit.net.au/latest-articles/eight-ways-to-boost-your-fitness-in-retirement