Exercise is vital for an individual at any age, but is particularly essential for seniors. As we age, our bodies become more prone to illness and injury. Staying as fit as possible helps to bolster the immune system, as well as aid in digestive function, regulate blood pressure and stabilize bone density. Seniors can also reduce their risk of Alzheimer’s disease, diabetes, heart disease, osteoporosis, and cancer – all by keeping their body moving. COVID-19 has made exercise and activity more challenging for everyone, but especially so for those in assisted living or home care situations. As we slowly return to more normal conditions after lockdowns and social distancing, it is imperative that caregivers and loved ones encourage seniors to exercise and stay healthy.
Did You Know? Improving endurance, balance, strength, and flexibility will help seniors to perform everyday tasks more easily. Getting out of bed, safely navigating their home, and being able to walk around outside all become easier when a senior improves their fitness level.
Here are some tips for exercises and activities in which a senior can participate, even during lockdowns. The exercises that seniors scan safely attempt are different from those they may have done when younger. Be sure to check with a physician before undertaking any new exercise regimen, and arrange for proper guidance and supervision.
Balance Training: Many people will agree, maintaining balance becomes more difficult the older we become. Seniors are more likely to fall and cause themselves injury. Unfortunately, a serious fall can even be fatal. Therefore working towards string balance can go a long way towards staying healthy and well.
There are many easy balance training exercises which can be performed anywhere without equipment, such as standing and balancing on one foot, or doing lunges, toe raises and squats. Be sure if you are doing these exercises to either have a spotter with you, or that you have something to steady you if necessary, such as a chair or wall. Many assisted living and memory care facilities have fitness centers with balance training equipment, but incorrect usage can lead to injury. Be sure to schedule a time with a knowledgeable staff member to determine which exercises will be beneficial, and to learn how to properly use the equipment.
Endurance Exercises: Keeping the heart healthy is imperative for older individuals, and endurance training is the perfect way to accomplish this goal. While the term “endurance” may conjure up visions of strenuous and difficult routines, it simply means any activity which keeps you moving for 20 minutes or more. Taking a walk, going for a swim, or dancing with friends all fall under this category,. Find something you consider enjoyable, and get moving! Once you are comfortable with the activity and if you feel strong enough, adding 2 pound weights to the routine will further build strength and endurance.
Flexibility Exercises: Flexibility is an important key to remaining healthy through the lockdowns and beyond. If you are flexible and work on your agility, it is easier to keep your balance and function without too many aches and pains. One of the best flexibility activities for seniors is yoga, which used gentle, slow movement to stretch muscles and maintain range of movement. Many assisted living facilities offer yoga classes (at least when there is not a pandemic to deal with) but seniors can also do yoga in the comfort of their own home or room at a facility. There are typically yoga exercises demonstrated on online sites such as youtube.com, or seniors can get DVDs for yoga classes.
Watch the Diet: It is always important for seniors to maintain a healthy diet, but when trying to keep immunity up and illness away, it is especially critical. Vegetables and leafy greens are beneficial for the brain due to their high level of antioxidants, and should be eaten several times a day if possible. The brain also needs fat for fuel, so healthy fats like Omega 3s are a must – such as those in salmon, tuna, mackerel, and sardines. If you don’t like fish, eat beans and legumes. Fruits such as blueberries, strawberries, and raspberries protect against inflammation and oxidative stress, as well as improving brain function.
The lockdowns will be over soon, but these tips will help seniors to maintain a healthy lifestyle for months and years to come.
If you are looking for assisted living or memory care in the Villages, we invite you to tour the facilities A Banyan Residence. We are dedicated to the overall health, wellness and fitness of all of our residents.
