Regular exercise is extremely important for the elderly because it offers many great health benefits. At any age exercise is beneficial, increasing longevity and easing symptoms of many chronic conditions. An increase in fitness can boost strength, confidence, coordination, and mood. In contrast, Inactivity can cause weakness and poor balance. At Entrust of DeSoto we provide fitness classes to provide healthy movement and activity for our residents.
The World Health Organization states that following a sedentary lifestyle is one of the ten leading causes of death and disability. A regime of gentle and regular exercise can add an additional three to five years on someone’s life.
- Exercise increases longevity
- A sedentary lifestyle is one of the leading causes of death
Exercise can enhance muscle strength and bone density, reducing the risk of falling. Stretching routines can help lengthen muscle tissue, preventing wasting and shortening of the muscle. Also, increasing joint range of motion reduces arthritis and osteoporosis.
- Exercise reduces the risk of falling
- Stretching prevents the shortening of muscles
- Increased range of motion reduces arthritis and osteoporosis
Exercises that raise heart rate increase blood flow to the heart improving cardiovascular health. Cardiovascular exercises include walking at a fast pace, cycling, or light house work. Keeping the heart muscle in shape decreases the risk of cardiac problems. Elderly that partake in cardiovascular training have increased respiratory intake, which helps against common illnesses.
- Exercise increases cardiovascular health
- An in-shape heart muscle reduces cardiac problems
- Increased respiratory intake decreases common illnesses
A sedentary lifestyle can increase the risk of developing dementia. Elderly that exercise are less likely to develop dementia because it fights the psychological effects of aging. Exercise is a natural mood enhancer, releasing endorphins that can improve cognitive function and improve mental focus.
- A sedentary lifestyle increases the risk of dementia
- Exercise fights against dementia
- Exercise is a natural mood enhancer
Exercises for Seniors
As people age endurance becomes limited because of age-related changes in the cardiovascular system. Decreased muscle mass leads to half of the reduction in endurance. These components along with a doctor’s recommendation need to be considered when forming an exercise regime for seniors.
Aerobic and Endurance Exercises
Thirty minutes of cardiorespiratory endurance is suggested by physicians, exercises that elevate heart rate and speed up breathing. Examples of these exercises are walking, stationary cycling, and swimming. Taking part in these exercises increases the body’s ability to deliver oxygen and nutrients to tissues and remove waste over periods of time.
2. Strength and Resistance training
Repetitive motions using weights, resistance bands, or machines build muscle. For best results, training two to three days a week is ideal and exercising all the muscle groups by doing one or two sets of 10 to 15 repetitions at a moderate intensity. Strength training helps prevent the loss of bone mass and improves balance, which helps seniors avoid falls and broken bones.
3. Stretching and flexibility exercises
Stretching helps warm up the muscles, improves flexibility, prevents injury, and reduces muscle soreness. The reflection period during stretching can be used as a time to check in with how the body is feeling. This awareness is useful in safe mobility and physical awareness.
Fairmont Grand Senior Living Community
Fairmont Grand is a resident-centered senior living and memory care facility in Rapid City, SD. Our goal is to create an environment where resident well-being is at the heart of everything we do.
Our wide range of services are designed to meet you or your loved one’s daily needs. We offer restaurant-style dining options, a variety of physical activities, and give residents the opportunity to live as independently as possible.