Ways to Assist Seniors with Healthy Exercising
As we age, we get more aches and pains which makes it harder to exercise. Yet when seniors move less, they get weaker and more vulnerable to injury. Sometimes this happens so slowly, they don't even realize it until they find they can no longer get out of a chair easily or climb the stairs without pain.
Healthy exercising is essential for seniors to maintain their strength and health. Moreover, exercise also helps seniors have a more positive mental attitude. With all of these benefits in mind, how can families and caregivers assist Seniors in Healthy exercising?
Check with their Doctor: Before starting any exercise program it is important to check with a doctor to find out what is safe. The doctor might also be able to give instructions for exercises which are safe for that senior.
Encourage them to start: All of us need encouragement when we are contemplating starting exercising after a period of inactivity. Seniors may be afraid of falls or feel they can't exercise because of pain, previous injuries. You can help them understand how important this is to their health and also help them learn exercises they can do safely.
Tell them to Start Slowly: All seniors, but especially ones that have been inactive, need to start slowly on an exercise routine. Walking short distances on a level surface is a good way to start. If able, seniors can climb stars or lift very light weights a few times each day.
Help Them Plan an Exercise Program: Following the doctor's guidelines, assist the senior in devising an exercise plan that includes all of the following types of exercises, each of which contributes to healthy exercising:
1. Exercises that Increase Heart Rate: Exercises that make the whole body move help the heart to stay healthy. Examples of good cardio exercises for seniors are walking, water aerobics, swimming or exercise bicycling.
2. Exercises that Help with Balance: Balance exercises are essential for helping seniors to keep from falling. Most balance exercises seek to strengthen the muscles of the legs and give the body a chance to practice balancing. Examples of simple balance exercises are holding on to a counter and lifting one foot up and balancing. Another exercise is to sit on a chair and lift the legs up one by one and point the toe. By doing several repetitions each day, seniors will develop the muscles to walk more securely.
3. Exercises that Increase Flexibility: Flexibility exercises stretch the muscles and are an excellent way to reduce pain and stiffness. Increased flexibility also helps with balance. Many of these stretching exercises can be done while sitting to keep seniors safe. One exercise is to sit and just point the toe of one foot in different directions, slowly stretching the muscles. Similarly, seniors can stretch their trunk and arms by sitting and reaching up and out slowly. Many more simple flexibility exercises can be done by holding a towel and pulling.
4. Exercises that Increase Muscle Strength: Using small weights and doing lifts with arms can be very helpful for seniors. Generally, it helps to choose plastic coated weights that the senior can easily lift. Sitting while lifting weights also helps keep seniors safe.
Younger people enjoy exercising with others and seniors can enjoy that too. Another way to assist Seniors with healthy exercising is to investigate community resources for senior exercise programs at senior centers or organizations like the YMCA. With help, seniors can exercise into a healthier and happier life.