Benefits of Physical Exercise for Senior Adults

Benefits of Physical Exercise for Senior Adults Kayla Warren Health Promotion Seminar

Growing Older: Why an active lifestyle is even more important • maintain your independence • help boost energy • manage symptoms of illness or pain • even reverse some of the symptoms of aging • it’s also good for your mind, mood, and memory

Myths About Exercising and Senior Adults • 1. Elderly people should save their strength & energy • 2. They’re too old to exercise • 3.Exercising puts seniors at risk for falling • 4. It is too late for senior adults to make changes • 5. Most are disabled and cannot exercise while sitting (in a wheel chair)

The Facts Behind the Myths • MYTH: 1. Elderly people shouldn’t exercise and save their strength and energy • FACT: Research shows that sedentary lifestyle is unhealthy • Inactivity can lead to more hospitalizations, doctors visits, need for medications

The Facts Behind the Myths • MYTH 2: There’s no point in exercising, they’re going to get old anyway • Fact: Regular physical activity lowers the risk of various health conditions

The Facts Behind the Myths • MYTH 3: Exercising puts senior adults at risk for falling more often • Fact: By building strength and stamina, exercise will prevent bone loss and improve balance Risk of falling=reduced!

The Facts Behind the Myths • MYTH 4:It is too late for senior adults, they are already too old • Fact: It is never to late to exercise! The benefits never change, even with age!

The Facts Behind the Myths • MYTH 5: Most are disabled and cannot exercise while sitting (in a wheel chair) • Fact:Chairbound people face challenges, but are still capable of exercising • Weight lifting, stretching, aerobics

The Major Benefits • Exercise helps seniors maintain or lose weight. • As metabolism naturally slows with age • helping to burn more calories. Increases metabolism and builds muscle mass

The Major Benefits • Exercise reduces the impact of illness and chronic disease. • improved immune function • better heart health and blood pressure • better bone density • better digestive functioning

The Major Benefits • Exercise enhances mobility, flexibility, and balance in seniors. • Ultimately reducing the risk of falls • Strength training also helps alleviate the symptoms of chronic conditions such as arthritis

The Major Benefits • Exercise improves your sleep. • helping you fall asleep more quickly and sleep more deeply

The Major Benefits • Exercise boosts mood and self-confidence • Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression

The Major Benefits • Exercise is good for the brain • Can prevent memory loss and cognitive decline, and dementia • May help slow the progression of brain disorders such as Alzheimer’s disease

Balanced Exercise Plan • The 1st building block of senior fitness: Cardio endurance exercise • What is it:Use of large muscle groups in rhythmic motions over a period of time Walking, stair climbing, swimming, hiking, rowing, biking • Why it’s good for seniors: Helps lessen fatigue and shortness of breath. • improves endurance for daily activities such as walking, house cleaning, and errands

Balanced Exercise Plan • The 2nd building block of senior fitness: Strength training • What is it: Builds up muscle with repetitive motion using weights, machines, or elastic bands • Why it’s good for seniors: Helps prevent loss of bone mass, builds muscle, and improves balance. • make day-to-day activities easier such as: Opening a jar Getting in & out of car Lifting objects

Balanced Exercise Plan • The 3rd building block of senior fitness: Flexibility • What is it:joint’s ability to move freely through a full range of motion. • Why it’s good for seniors: Helps body stay limber and Looking behind you while driving Tying shoes Shampooing hair Playing with grandchildren increases range of movement for ordinary physical activities such as:

Flexibility to keep muscles and joints supple so they are less prone to injury. • Can be done through static stretches or ballistic stretches Ballistic=moving or bouncing Static=stationary

Balanced Exercise Plan • The 4th building block of senior fitness: Balance • What is it: Maintains standing and stability under a variety of conditions • Why it’s good for seniors: Improves: Balance Posture Quality of walking Also reduces risk of falling

Balance Dynamic= Moving Static= Stationary

Types of activities that are beneficial to seniors: • Walking • Senior sports or fitness classes • Water aerobics and water sports • Yoga • Tai Chi and Qi Gong

Chair-bound Fitness: Tips for Seniors • Strength:free weights or anything that is weighted and fits in your hand, like soup cans • Endurance: pool-therapy programs designed for wheelchair-bound seniors or arm-bicycling and rowing • Resistance: Resistance bands • Flexibility: Mindful breathing &slowly stretching

Senior exercise and fitness: Tips for staying active for life • Keep a log • Stay inspired • Get support • Exercise safely • Most of all, enjoy exercising! • LIVESTRONG Senior Workouts

Benefits of Physical Exercise for Senior Adults