Physical Fitness for Seniors and Elderly Individuals

5 Star Home Care quality homecare for Seniors – call 404-719-4118.  Serving all areas in Metro Atlanta including Fulton County, Dekalb County, Cobb County, and  Gwinett County.

When is a person considered old? That probably depends on who is defining old. A 5-year old child might think her parents are old, and when she is fifty, she might still define her parents as old. On the other hand, the parent might not feel “old” at all.

Life expectancy in the United States for white women is 80 years and for black women, 75 years; for white men, it is 75 years and for black men, 68 years. Now these are mere averages, which means that women who live to be 80 can expect to survive an additional nine years, on average. Due to advances in the medical sciences over the past several years, a person’s life expectancy has almost doubled in the past century.

A person’s physiological age (which reflects their health status) may not be the same as their chronological age, which is simply how old they are. Living longer doesn’t necessarily mean living better. That is why even elderly adults need to continually develop healthy living habits. These healthy habits include:

• Engaging in regular physical activity
• Getting adequate sleep
• Not smoking
• Not using alcohol, or using it in very limited amounts
• Maintaining a healthy body weight
• Eating well-balanced meals rich in anti-oxidants (plenty of fruits and vegetables and whole grains). This is assuming the elderly adult does not have diet restrictions. A registered dietician can assist when needed.
• And, being socially involved with others.

As people age, they tend to lose bone and muscle and gain body fat. Loss of muscle can be significant in the elderly. As muscles diminish and weaken, it becomes harder for the elderly adult to move easily and maintain balance. This increases the likelihood of falls resulting in broken bones.

Elderly adults who are physically active are more likely to maintain a healthy weight, have greater flexibility, better balance, longer endurance, better health, and in general a higher quality of life. Improving an older person’s overall strength will help him or her live independently longer, depending of course on other health issues that may exist.

Depending on the age and the overall health of the elderly person, they may or may not need supervision when engaging in exercises. It is important to start easy and be aware of your limits and safety issues. SAFTEY is the key. If there is any concern, always have a partner.

Exercise guidelines for older adults include:

• Endurance: An elderly person might start by being active 5 minutes a day, increasing this as they are able. They should stop if feeling dizzy or if breathing becomes difficult. Even walking in place while watching television or using a small exercise machine called “The Pedlar” to exercise legs and arms is a really good way to start. To exercise the legs, The Pedlar is placed on the floor and used like a bicycle while sitting comfortably in a chair. To exercise arms, it is placed on a table, with the person still sitting in a chair.
• Strength: A person can begin strengthening muscles by using up to 2 lb. weights. Even a can of food can be used. Using nothing at all, just lifting up arms may be the starting point if muscles are very weak. “The Pedlar” is also good for increasing strength as well as endurance.
• Balance: This activity is assuming that there are no major balancing problems that need to be monitored by a doctor, physical therapist, or a nurse. The older adult can start by holding on to a table or chair with one hand, then one finger, eventually closing the eyes and merely standing next to the table or chair. If there are real balance concerns, this activity should be done with supervision.
• Flexibility: Stretching should be done gently without straining muscles. Proper stretching consists of deep breathing, relaxing, and gently stretching arms, legs, torso, hands, wrists, ankles, neck, and shoulders. If something hurts, the person should STOP.

Exercising builds muscles, strengthens bones, increases flexibility, improves balance, and enhances an elderly person’s quality of life.