Only 53% of Americans meet the Physical Activity Guidelines for aerobic activity.
Exercise is crucial, especially for seniors, as it improves your mental well-being, gets you into a routine, and lets you bond with others.
If you’re looking for exercises for over 60-year-olds but aren’t sure where to start, you’ve come to the right place.
Keeping shape is essential and there are many benefits of doing so. For instance, exercise:
Exercise is the ultimate life hack as it makes seniors feel fantastic while dramatically improving their quality of life.
Follow our tips to stay in shape so you can reap the many benefits. You don’t only have to follow senior exercise videos as there is a form of exercise for everyone. For example:
If you’re aging and wanting to fit in, walking is perfect for you. Put on comfortable shoes and walk for 30-minutes a day to meet health requirements and enjoy benefits like joint support and maintaining muscle mass.
Walk with a friend for five days a week so you can catch up while enjoying the fresh air.
If you’re unsure how to stay fit as you age, get in the water. Resistance exercise often involves weights which puts pressure on the joints which aren’t good for some people.
Instead, try classic weight room exercises in the water like leg raises and bicep curls as they have equal benefits. Swimming is also fantastic for seniors as it’s low-impact, builds the core, and improves cardio.
Swim for around 30-minutes a day and have breaks in between laps.
Bicycles are becoming more accessible for seniors thanks to the step-through, electric, and no-cross bar models. Cycling is a brilliant low-impact exercise that raises the heart rate and you can do it almost everywhere.
Many places have bike paths where you can ride safely and meet other cyclists.
Tai chi is a slow, low-impact martial art from China that’s popular for people of all ages. Not only is it meditative, but tai chi increases muscle strength and makes arteries more flexible.
Studies have shown that practicing tai chi reduces the risk of falling and can cut the chance of injury by half. If you enjoy tai chi, try qi gong as it also involves simple, flowing movements to improve balance and coordination.
As we age, flexibility becomes an issue so daily tasks like tying our shoes become troublesome.
To boost flexibility, try yoga as it’s relatively low-impact and can be done by people of all ages. Yoga also improves strength, balance, and is fantastic for your joints.
You can also seek “gentle yoga” for those with physical limitations. The movements are slow so it helps your joints and connective tissues.
And if you can’t lie on the floor during traditional yoga posts, grab a chair. This is great for people with mobility issues who still want to strengthen their muscles and joints.
When you practice squats, you strengthen your legs so it’s easier to rise from a chair and enter or exit cars. You can modify squats if you have bad knees or a lack of a range of motion by using a chair.
Further, squats strengthen your back muscles, core, and strengthens your ankles.
To do this, place one foot in front of the other. Place your heel directly in front of your toe so they touch and walk 15 paces. If you need to, put your hand on a countertop so you have balance.
Once you’re confident, increase the difficulty by doing it with your hands by your side. While doing this, turn your head side-to-side and close your eyes before walking backward.
You can also try lunges as they’re fit for every skill level and benefit older adults because they stretch the hip flexors and use body weight to strengthen the legs.
If you’re a beginner, you can do modified lunges by using a chair for stability.
Busting a move has many benefits apart from just health ones. For instance, dancing is a social activity so seniors can build relationshipswhile keeping their brains sharp.
Plus, dancing promotes memory work and planning when you learn new routines.
Dancing is also open to people with a range of fitness levels and interests. Some popular dances are ballroom dancing, square dancing, salsa, and Zumba.
Alongside that, dancing promotes good cardiovascular health, improves mobility, and helps balance while reducing muscle pain or joint stiffness.
You can also try Nia, a low-impact workout that blends dance, martial arts, and mindfulness in one exercise.
Although it appears similar to yoga, Pilates focuses more on strengthening the core which helps with balance and posture. Plus, it’s weight-bearing which prevents osteoporosis.
A bonus is that you don’t need specialized equipment, only a yoga mat, and a DVD or instructor to help you control and center your body.
Now you know nine exercises for over 60-year-olds, regardless of your fitness level or abilities.
There are many ways to move your body and reap the benefits like increasing muscle strength or balance. A major advantage is you get to meet likeminded people and improve your quality of life. Happy exercising!
If you’re looking for a senior living community in Sarasota, Flordia, we’d love to chat. Contact us here for more details.
The respiratory system, like many of the other human systems (e.g., cardiovascular, digestive), is a wondrously complex and sophisticated arrangement of organs working together to maintain homeostasis.Contact an Office in Your AreaChronic obstructive pulmonary disease, more commonly referred to as COPD, is a health problem facing adults in the U.S. Because of its progressive nature and increased age as a leading factor, there is a greater prevalence of COPD in seniors. The good news is that many adults can easily reduce their risk of COPD through lifestyle management. COPD represents a group of lung diseases, with the two most common being emphysema and chronic bronchitis.Symptoms of COPD includeConstant coughingWheezingShortness of breathCoughing up mucusTightness in the chestResearch also suggests that there may be a link between poor air quality and COPD. The American Lung Association estimates that between 80-90% of COPD cases result from smoking. Unsurprisingly, secondhand smoke is a significant risk factor as well. Seniors should take the following steps to reduce their risk of COPD:Older adults that smoke should get support from a primary care physician and take steps to quit. There are many programs, services, and products that can help.Seniors should avoid contact with secondhand smoke whenever possible.Reducing exposure to air pollution can help relieve symptoms. Many cities issue poor air quality warnings when these warnings are in effect, seniors should limit outside activities. Seniors should avoid airborne irritants (chemicals, fumes, etc.) in the home.A healthy diet and exercise plan can improve lung function and overall health with direction from a physician.Older adults should understand the impact of aging on their respiratory system and reduce their risk of any related diseases, illnesses, or conditions.Doctors may recommend getting vaccinations for both influenza and pneumococcal pneumonia to guard against further breathing complications.Comfort Keepers Can HelpComfort Keepers elevates the human spirit for todays seniors and their families through a unique, individualized approach to care that helps seniors thrive and achieve greater wellbeing by fostering everyday positive moments, connection, and a more purposeful life no matter their age or acuity. As part of a healthcare team, an in-home caregiver can assist with activities that slow disease progression or reduce the risk for those with respiratory issues. Comfort Keepers caregivers can help by supporting physician-recommended health programs, preparing meals, encouraging prescribed physical activity, reminding seniors to take medications, and providing transportation to scheduled appointments. References:Healthline. Everything You Need to Know About Chronic Obstructive Pulmonary Disease (COPD). Web. 2018.Everyday Health. 5 Best Ways to Prevent COPD by Chris Iliades, MD. Web. 2018.Aging Care. An Overview of COPD by National Institutes of Health. Web. 2017.Unity Point Health. The Top 8 Respiratory Illnesses and Diseases. Web. 2014.American Lung Association. Lung Capacity and Aging. Web. 2017.Centers for Disease Control and Prevention. Chronic Respiratory Disease. Web. 2017.
As seniors age, physical activities can have not only positive physical effects, but positive cognitive effects as well.Contact an Office in Your AreaIn one study, 100 nursing-home residents performed resistance exercises three times a week for 10 weeks. At the end, the exercise group could lift significantly more weight, climb more stairs, and walk faster and farther than their sedentary counterparts.Its been proven time and again that exercise is good for seniors physical and mental health. Regular exercise, even in small amounts, can improve mood, relieve stress and improve health. According to the CDC, four of the five most expensive health conditions older adults face can be prevented or managed with physical activity. But, only about 35% of adults over the age of 65 are physically active. Any senior starting a new exercise plan should consult with their physician. And, it is helpful for family and members of the care team to assist and support physical activity in any way they can. For those that are physically able to begin an exercise program, regular movement can help them live a more vibrant and healthy life. Some of the health benefits include:Improved mental health, mood and outlookPrevention, or improvement of, diseases such as diabetes, obesity, heart disease, and osteoporosisReduced pain from arthritis and minimizing its severityDecreased risk of fallsEach individual has different needs when it comes to exercise and varying health conditions that may need to be taken into consideration before beginning an exercise regimen. A health professional to determine the best approach to physical activity with senior care.There are a variety of ways to incorporate aerobic activity, strength-building exercises, stretching and balance all without leaving the comfort of home! Aerobic exercise Walking in place, dancing or aerobic routines can help get the heart rate up. These activities improve cardiovascular health and help older adults maintain a healthy weight. Strength building exercises there are many easy strength-building exercises that can help seniors build the muscles they need to do everyday activities and prevent muscle loss. And, exercises can be done with household items or using body weight, so no expensive equipment is required. Stretching Stretching before and after exercise can help prevent soreness after exercise. And, the additional benefit is improved flexibility, which is good for older adults physical health. For those looking to improve their flexibility even more, there are exercise routines available online that include yoga or stretching routines specifically for seniors.Balance exercises Balance exercises help seniors prevent falls and improve mobility. Yoga, tai chi, and other low-impact activities can all help improve balance and overall physical health.Those that need a little assistance getting started should not hesitate to reach out to their doctor, family or caregiver. It is never too late to adopt an active lifestyle! Comfort Keepers Can HelpFor seniors that need a little extra help living an active lifestyle, Comfort Keepers caregivers can help with encouragement, support and assistance with physician-prescribed exercise plans. And, caregivers can encourage overall health through meal planning, grocery shopping, meal preparation and activities. Our custom care plans focus on physical and mental health and wellness activities. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.To learn more about our in-home care services, contact your local Comfort Keepers location today. ReferencesCenters for Disease Control and Prevention. Adults Need More Physical Activity. Web. 2019.Health and Human Services. Facts & Statistics: Physical Activity. Web. 2017.National Council on Aging. Exercise Programs That Promote Senior Fitness. Web.Readers Digest Canada, 5 of the Best Exercises for Seniors to Build Strength, Improve Balance and Boost Heart Health. Web. Harvard Health Publishing. Exercise after age 70. Web. 2007.
More Americans are choosing to age in place. That is, they opt to stay in their homes rather than move to alternative retirement settings.But that often means they must modify their home, so it's not a danger to their safety and health when their physical abilities change.A new career field has risen to address this need: the Certified Aging-in-Place Specialist (CAPS), a program of the National Association of Home Builders. Certified individuals assess homes to identify and recommend modifications to prevent injuries from falls and other risks.According to the Centers for Disease Control (CDC), one-third of Americans age 65 and over fall each year. The CDC adds that environmental factors lead to about half of all falls that occur at home. In addition to tripping hazards and poor lighting, these factors include a lack of needed modifications, such as bathroom grab bars, handicapped showers, stair railings and ramps. The organization offers a checklist to make sure an older adult's home is as safe as possible.Home modifications help seniors maintain quality of life. They often prevent injuries that lead to a loss of independence and early admission to an assisted living or long-term care facility.The following are examples of commonly recommended modifications:Install grab bars for toilets and tubs and install a walk-in tub and/or tub seatRemove unnecessary throw rugs and fasten down rugs or floor runners to prevent slippingMove furniture to create clear walking pathsKeep objects off the floor and coil or secure cords to the wall to prevent trippingReplace doorknobs with lever door handlesApply non-slip tape on uncarpeted indoor and outdoor stepsReplace standard light switches with rocker-style switchesIncrease the width of doorways and hallways to accommodate wheelchairs and, where possible, lower sinks and countertopsMove often-used items to lower cabinets to avoid the need for step stoolsRepair or replace loose handrails and install adequate lighting in stairwaysInstall an elevator or chair liftInstall an elevated dishwasher or one with drawers for easy accessReplace old stoves with induction cooktops to help prevent burnsReplace ceramic tile floors with hardwood or vinyl for safe standingShedding Light on Home ModificationWhen modifying a home for a senior, don't forget the importance of good lighting. Seniors need two to three times as much light in order to see as well as younger people.Good lighting -- in the form of natural light -- provides seniors safety and other advantages:Sunlight provides a good dose of vitamin D, which helps the body absorb more calcium to strengthen teeth and bones. Choose window treatments that let in sunlight, without glare, to enhance the health of seniors, many of who get outside less than they used to.Daylight also improves psychological health. It lessens the energy-zapping effects of Seasonal Affective Disorder (SAD) and other forms of depression.