Ageing and exercise

Submitted by Emma Hamilton on Tue, 23/06/2009 - 9:57pm

Swimming regularly is one of the most effective forms of exercise for an ageing person

We all know the benefits of exercise but as we age it becomes increasingly important to keep moving. Regular exercise can help protect against chronic disease, improve mood and keep a person independent for longer.

Exercise can benefit older people by helping to maintain mobility, strength and flexibility and may ultimately help reduce the likelihood of admittance to residential age care.

In this article:

What are the benefits of exercise?
Different types of exercise
How to get started with exercise
Safety tips and exercise

What are the benefits of exercise?

For people with osteoporosis, exercise strengthens bones and muscles, promotes balance and flexibility and reduces the risk of falls. Unfortunately many people avoid exercise through fear of pain, falls or injury. Older people have many obstacles to overcome and can find maintaining an exercise regime challenging. If you are trying to encourage someone to start exercising it can help to organise a friend to go along with a loved one or try a group exercise class for morale support.

Exercise can be a great way to socialise with others and learn something new. Exercise has been found to be beneficial for the mind and has been shown to help protect against some forms of dementia by improving circulation and brain function. Engaging in physical activity can improve sleep patterns, reduce anxiety and increase feelings of wellbeing.

Exercising promotes healthy ageing by:

Improving the immune system and helping to guard against infection
Lowering the risk of heart disease, high cholesterol and high blood pressure
Improving bowel function
Protecting against loss of bone mass and reducing the risk of osteoporosis
Helping with arthritic pain

Different types of exercise

There are four main types of physical activity essential to healthy ageing:

Cardiovascular exercise
This form of exercise keeps the heart, lungs and blood vessels healthy by getting the heart rate up for 30 minutes a day. Cardiovascular exercise includes walking, swimming and cycling. Anyone not used to exercising should ease into it. A person can break up the time by doing 3 lots of 10 minute sessions a day. The idea is to engage in exercise that increases the heart rate. After a while most people notice they have increased stamina and don't tire as easily when completing everyday tasks. Sweeping, cleaning the house and gardening are all forms of physical activity.

Strength activities
Exercises for increased strength help build strong bones and protect against muscle wastage. Strong muscles allow a person to get up from a chair, carry the groceries and grandchildren. These include exercises that involve lifting or carrying, strength resistance and weight training. Exercises to try include digging in the garden or climbing stairs.

Flexibility
Stretching exercises help to warm up and cool down muscles when exercising. Stretching particular muscles helps improve flexibility and movement, relieves muscular aches and pain and prevents muscular stiffness. Older people who are flexible are more likely to be able to put on their shoes and reach for objects without assistance. Flexibility exercises can also promote good posture.

Balance
Exercises that improve balance help promote a steady manner of walking. Maintaining balance will help prevent against falls, slips and trips. Holding on to the kitchen bench whilst waiting for the kettle to boil and balancing on one leg for 10 seconds is a good start.

How to get started with exercise

Older people who are not used to physical activity should start off slowly increasing activity levels over a period of time. Older people who have a history of heart disease or other major health problem should seek medical advice before starting an exercise program. If a person can't exercise for 30 minutes a day, break up the physical activity into 10 or 15 minute bursts at different periods during the day. A physiotherapist or doctor can recommend what exercises or activities suit an individual's health condition.

Common health problems of older people include arthritis, heart disease, osteoporosis and asthma. A physical trainer specialising in senior health can also tailor an exercise regime to suit an individual's needs. Most gyms ask for a doctor's assessment before starting a senior's class. Older people should also be asked to complete a medical history. This helps a physical trainer devise the best routine to suit an individual.

Try ringing the local hospital, as many run senior classes in hydrotherapy or falls prevention. The local retirement village may allow the public to join in exercise classes for a small fee. Call your local recreation or community health centre and ask about senior exercise classes.

Safety tips and exercise

Talk with a doctor before starting an exercise program
A person should start slowly, warm up and cool down
Wear the right shoes (joggers)
Wear loose fitting, comfortable clothes
Take a water bottle and hydrate regularly in small sips
Muscle soreness is normal but a person should stop if they feel any acute pain
Inform a physical trainer of any recent surgery, medical procedure, episodes of dizziness, chest pain or shortness of breath