It's no secret that staying active is one of the best things you can do for your health. Studies have shown that the more active you are, the less likely you are to develop heart disease, diabetes, and even cancer. But what about seniors? Can they benefit from being physically active? Absolutely! But it's important to understand how mobility changes as we age.
Mobility is key to a healthy lifestyle.
Mobility is key to a healthy lifestyle. It's important for everyone, especially seniors who are more likely to have health problems affecting mobility. Seniors should be sure they stay active and keep their bodies flexible to prevent chronic disease and other conditions that might make it difficult to get around independently.
Seniors need to stay active and keep their bodies flexible to avoid chronic diseases and other health conditions that might make it difficult for them to get around on their own.
Start with simple stretches.
Stretching is a great way to start. It's easy to do, can be done anywhere, and you don't need any equipment--just your body and some space (or maybe a chair). Stretches should not be painful; if they are, it's likely that you're doing something wrong or that your body isn't ready for that particular stretch yet.
Stretching should also be gentle; don't force anything! If any part of the exercise causes pain or discomfort during the stretching, stop immediately and try again when you feel more comfortable with it.
Try these basic mobility exercises.
- Maintain good posture. Keep your back straight, and avoid rounding it or slouching.
- Refrain from overstretching. Do not bounce or twist at the waist when stretching, as this can cause injury to joints and muscles.
- Be careful not to overstretch your muscles, which can lead to muscle tears and injuries that take longer than usual for a senior's body to heal from due to decreased flexibility over time (and as we age, we naturally lose some of our natural range of motion).
Focus on the muscles you are trying to stretch. To do this, try to feel the muscles working as you stretch them. This will help you focus on your body and prevent overstretching.
Avoid isolation.
Isolation is a major risk factor for depression, loneliness, and poor physical health. Isolation also increases the likelihood of becoming less active physically, which can lead to weight gain or other health problems.
In addition to the physical benefits of exercise (like improved bone density), regular physical activity helps keep your mind sharp by stimulating brain cells and increasing blood flow throughout the body--especially important for seniors who may already have reduced blood flow due to cardiac issues or diabetes.
Exercise also helps you sleep better and reduces stress. One study found that people who exercised at least three times a week had lower levels of depression, anxiety, and anger than those who didn't exercise as often.
Move daily.
- Daily movement is key. The National Institute on Aging recommends that adults over 65 do 150 minutes of moderate physical activity each week or 75 minutes of vigorous physical activity. That's 30 - 40 minutes each day!
- Strength training is important for strength and balance. For example, when you walk up stairs or get out of a chair, your leg muscles are doing most of the work; these are known as your "lower extremity muscles." They're also used when standing on one foot (heel raises). Strengthening these muscles helps prevent falls because they provide stability for standing upright during walking and other activities--and if you do fall, they help prevent injury from impact forces caused by falling on hard surfaces such as concrete floors or stairs. Flexibility exercises help improve the range of motion in joints.
Don't overdo it if you're in pain.
The key to staying mobile is to practice good form and listen to your body. If you're experiencing pain, stop moving and consult a doctor.
You should start slow if you haven't been active in a while--or even ever. Take a walk around the block first thing in the morning, or take an easy yoga class once a week. As time goes on, increase both the intensity of these activities and how often you do them until they eventually become part of your daily routine (and hopefully a lifelong habit).
Keep your body healthy through exercise and good nutrition.
Staying healthy is key to longevity. Ensure you eat a balanced diet, get plenty of rest and exercise regularly.
- Eat foods that are high in fiber, such as fruits and vegetables.
- Drink plenty of water every day (about eight glasses).
- Exercise at least 30 minutes per day on most days of the week; if possible, do more than one type of activity that works different body parts at once (for example: walking outside followed by lifting weights in the gym).
Get enough sleep each night, preferably seven to nine hours. Be sure to get good quality sleep by eliminating distractions (such as television and computer use) in the hours before bedtime.
Healthy mobility helps seniors lead longer, happier lives.
As you age, the importance of mobility increases. Your body will change, and keeping up with those changes is important to live a long and happy life.
Mobility is important for seniors because it helps them maintain their independence longer. When people can move around on their own and do things they enjoy, they feel happier and more fulfilled in life than when they are confined to bed or a wheelchair because of lack of mobility.
In addition to being important for seniors, mobility is also important for people still in their prime. If you have a job that requires physical labor, such as construction or landscaping, then it's important to maintain your strength and ability to move around easily.
Conclusion
If you're a senior, ensuring your body is in good shape is important. Mobility is key for seniors and can help them lead longer happier lives. If you're feeling stiff or sore after exercise, try some easy stretches before returning to full activity. And remember: don't overdo it if you're in pain!
