Staying Fit as You Age: Exercise for Seniors

Author

Golden West, The Towers

Posted on

Apr 04, 2022

Book/Edition

Colorado - Boulder County

Share This
Getting older is unavoidable, but succumbing to the biological effects of aging is not. As we age, our muscle mass and strength begin to decline, and our metabolism slows down. Regular exercise for seniors not only combats the natural effects of aging, but it can also improve overall quality of life. In 2016, researchers from the National Institute of Health found that exercise for seniors could increase life expectancy by almost 10 years. The researchers also found that seniors age 70 to 89 who were at risk for becoming disabled were able to reduce that risk by exercising for 150 minutes a week, which is the recommended guideline for older adults.

While 150 minutes of physical activity may seem daunting, there are simple ways seniors can incorporate exercise into their daily routines. Taking the stairs instead of the elevator, parking further away from a destination, and walking or biking instead of driving are all simple ways to work up to 30 minutes of physical activity a day. Exercise for seniors should also include a variety of different movements, including activities that focus on balance, strength, flexibility, and endurance. Balance and flexibility exercises can help prevent falls and decrease the risk of injuries. Yoga and tai chi are low-impact exercise to improve balance and flexibility and help reduce stress and lower blood pressure.
Strength exercises can reduce symptoms of arthritis, osteoporosis, and diabetes, as well as make daily activities like climbing stairs or bending down to lift something off the ground easier. The recommendation for older adults to engage in strength movements is twice a week.

Endurance exercises help seniors maintain a healthy weight, heart, and immune system. Exercises that raise the heart rate and quicken breathing should make up the majority of exercise for seniors. Low-impact endurance exercises like swimming, biking, walking, and hiking are all good options for older adults. At Golden West Senior Living we provide residents with plenty of space and opportunities to get in some physical exercise every day from our walking trails to various fitness classes. To learn more about staying fit and healthy at Golden West visit us online at gwbolder.com.

Other Articles You May Like

Stay Limber and Healthy: Daily Stretches for Seniors

Maintaining flexibility becomes increasingly crucial for overall health and well-being as we age. Regular stretching can help seniors enhance their range of motion, improve posture, and reduce the risk of injuries. In this weeks Living Gracefully blog, well explore a series of simple and effective daily stretches tailored to seniors unique needs. These exercises can be easily incorporated into a daily routine to promote mobility, flexibility, and a more active lifestyle.                Neck Stretches: Gentle neck stretches relieve tension and promote good posture. Seniors can start with simple neck rotations and tilts. Slowly move the head from side to side, and gently tilt the head forward and backward. Hold each stretch for about 15-30 seconds, being mindful of discomfort and avoiding sudden, jerky movements.Shoulder and Upper Back Stretches: Seniors often experience shoulder and upper back stiffness. To alleviate this, try shoulder rolls and seated spinal twists. These stretches can improve flexibility and reduce the risk of developing muscle imbalances. Remember to breathe deeply and relax into each stretch.Arm and Wrist Exercises: Maintaining strong and flexible arms is crucial for daily activities. Wrist circles, bicep curls, and triceps stretches can help seniors maintain strength and arm flexibility. These exercises can be done while sitting or standing, making them accessible for individuals with varying levels of mobility.Chest Opener: A chest opener stretch helps counteract the natural tendency to hunch forward, which can occur with age. Seniors can perform this stretch by interlacing their fingers behind their back and gently lifting their arms while squeezing the shoulder blades together. This stretch enhances chest and shoulder flexibility.Seated Leg Stretches: To improve flexibility in the lower body, seated leg stretches are effective and safe. Seniors can perform seated hamstring stretches, ankle circles, and knee-to-chest stretches. These exercises help maintain flexibility in the hips, knees, and ankles, promoting better mobility.Gentle Yoga or Tai Chi: Consider incorporating gentle yoga or tai chi into your routine. These activities combine stretches with mindful movements, providing a holistic approach to maintaining flexibility, balance, and mental well-being. Many community centers offer senior-friendly classes.Balance Exercises: Incorporate balance exercises into your routine to prevent falls and enhance stability. Simple activities like standing on one leg or walking heel-to-toe can be effective. Always ensure safety by having a stable surface nearby for support.Daily stretches are crucial in maintaining and improving flexibility for senior adults. Incorporating these gentle exercises into your routine can help alleviate stiffness, enhance mobility, and improve overall well-being. Before starting a new exercise program, consult with a healthcare professional, and always listen to your body, modifying stretches as needed to ensure a safe and enjoyable experience.At Grace Management, Inc., our communities provide wellness opportunities to fit various needs. Are you interested in learning more? Head over to the communities page on our website and find a community near you.Its not like home. It is home.

Personal Care Communities Raise Seniors Living Standards

As you age, your future care plans may become a topic of conversation among your family members. Most seniors scoff at the idea of senior living communities. Still, many places that feature personal care services have the potential to renew your sense of purpose and improve your quality of life.Here are five ways personal care communities can help you to live better:Daily Support. A little help goes a long way. With 24-hour personal care services, staff members are available to assist you with dressing, bathing, and grooming. Many senior living communities include light housekeeping, laundry, and maintenance in the rental fee, so youre free to conquer the day on your terms. Safety. A fall-related injury could be detrimental to your health; even a fear of falling can keep you homebound. Personal care communities are designed with mobility challenges in mind, offering fall prevention programs and emergency call systems.Food. Leave the food preparations to the Dining Director. Most communities provide breakfast, lunch, and dinner with an emphasis on nutrition without sacrificing taste. Special dietary needs are also accommodated.Engagement. Through social, recreational, and educational programs, personal care communities can nurture your physical, mental, and spiritual needs. Senior Commons at Powder Mill in York engages its residents with an array of activities and events designed to foster meaningful relationships. Activities include card games, on-site entertainment, guest speakers, shopping and scenic excursions, devotions and more.  Fitness. Personal care communities provide on-site fitness classes like circuit training and yoga to help maintain your strength, mobility, and balance, so you remain as independent as possible.At Senior Commons, residents are treated with the dignity and respect they deserve with a focus on preserving overall wellness through life-enhancing programs and services. To find out if a move to a senior living community is right for you, schedule a tour to meet the staff and residents.Editors Note: This article was contributed by Kelly Golden, marketing director at Senior Commons at Powder Mill, which provides Independent Living, Personal Care, and Memory Care on one campus.

Compassionate Senior Move Management: A New Chapter Begins

In the realm of compassionate Senior Move Management, each story unfolds as a poignant journey where a new chapter for seniors begins with care and understanding. These narratives often center around professionals who go beyond logistics, recognizing the emotional weight of transitioning from long-held homes to new, more manageable spaces. The essence lies in the empathy with which Senior Move Managers approach this process, acknowledging the sentimental value attached to belongings and memories. By fostering a sense of trust and open communication, these experts guide seniors through a seamless transition, ensuring that the move isn't just a change of residence but a heartfelt initiation into a fresh and vibrant phase of life.For those embarking on similar journeys, a valuable tip emerges from the heart of these stories: prioritize the emotional well-being of seniors throughout the moving process. Take the time to understand their unique needs, listen to their stories, and involve them in decision-making. This approach not only eases the practical aspects of the move but also nurtures a positive emotional experience, marking the beginning of a new chapter with warmth, understanding, and a sense of optimism.

Local Services By This Author

Golden West, The Towers

Affordable-Subsidized 1055 Adams Circle, Boulder, Colorado, 80303

Recently renovated, Golden West is a nonprofit, affordable senior living community for people age 62 and older. Our long-time staff provide quality services, including programs and activities, social events, entertainment and educational programs. In addition to community-based opportunities, we facilitate outside trips and coordinate volunteer opportunities for our residents with respected local organizations. Our midtown Boulder location offers easy access to many Boulder amenities including dining, shopping and entertainment with healthcare providers and services also nearby.

Golden West, The Towers

Independent Living 1055 Adams Circle, Boulder, Colorado, 80303

Recently renovated, Golden West is a nonprofit, affordable senior living community for people age 62 and older. Our long-time staff provide quality services, including programs and activities, social events, entertainment and educational programs. In addition to community-based opportunities, we facilitate outside trips and coordinate volunteer opportunities for our residents with respected local organizations. Our midtown Boulder location offers easy access to many Boulder amenities including dining, shopping and entertainment with healthcare providers and services also nearby.