It's no secret that exercise can help keep us healthy and fit. As we get older, however, it becomes even more vital. Winter months, in particular, can make it difficult to stick with an exercise routine. It's tough to get outside and enjoy fresh air when it's cold and icy. Thankfully, there are many low-impact exercises seniors can do right at home to stay active.
Benefits of Exercises for Seniors
For seniors, regular exercise can provide numerous benefits. Specifically, it:
- Improves mobility, making it easier to engage in daily activities and reducing the risk of falls
- Reduces the risk of chronic diseases like heart disease and diabetes by helping maintain a healthy weight and lowering blood pressure
- Improves mental health by increasing levels of serotonin (the "happy hormone")
- Promotes better sleep by releasing endorphins that allow for more restful slumber throughout the night
Ideally, seniors should aim for at least 2 hours and 30 minutes of moderate-intensity aerobic activity per week. They should add muscle-strengthening activities two or more days per week that work for all major muscle groups. Of course, before beginning any exercise regimen, it is important to consult with a doctor.
Best Types of Exercise for Seniors
There are at least three great options seniors can try:
- Low-impact aerobic exercise
- Strength training
- Balance exercises
Low-impact aerobic exercises are an excellent choice for seniors. This type of exercise helps improve endurance and physical stamina by getting the heart rate up while still moving at a gentle pace. Strength training is also beneficial. It helps to build muscle, increase balance, and reduce joint pain. Balance exercises are especially important for seniors in order to prevent falls. These can include yoga poses and even just balancing on one foot (with support nearby).
Tips for Encouraging Exercise at Home
If your loved one is struggling to exercise as much as needed, try some encouragement.
Create a Routine
Creating a routine is key for seniors to actively exercise. Start with just 5-10 minutes of daily activity to get them into the habit. As time goes on, increase those intervals by 5 minutes at a time until your loved one is up to 30 minutes per day.
Make Exercise Fun
Making exercise fun will help make the time fly. Let your loved one choose some music to listen to or put on their favorite show or podcast. Also, find activities they enjoy doing rather than forcing them to try options they don't like.
Find a Workout Buddy
Whether it's a relative or friend also trying to stay active, having a fitness buddy can provide accountability and motivation while getting your body moving together. If your loved one is struggling to work out alone, then work out with them.
Use Technology
Additionally, smartphones can be great tools! Download apps that track progress and physical goals. It provides positive reinforcement along the way.
Contact Senior Helpers Fort Wayne
At Senior Helpers Fort Wayne, we are dedicated to providing quality care and support for seniors in our community. We understand how important it is to remain active, no matter the season or the weather.
For families living in Woodburn, New Haven, Arcola, Laotto, Auburn, Grabill, Fort Wayne, Garrett, Huntertown, and Leo, we offer specialized services tailored to each of our client's unique needs. Contact us today with any questions or concerns you may have about home senior care!