Regular exercise for older adults is key to improved health and mobility, especially when combined with eating a nutritious diet, managing chronic health conditions, and adopting other lifestyle changes.
It’s important for older adults to talk to their healthcare provider about any concerns regarding mobility, and to work together to develop a plan to maintain and improve mobility as much as possible.
Not all older people feel like they cannot get fit and healthy, due to limitations such as:
- Chronic health conditions such as arthritis, heart disease, or diabetes
- Physical limitations such as decreased mobility or vision impairment and injuries
- Lack of motivation, feeling as though they have already lived their lives and that their current health status is par for the course
- Financial constraints, especially for those on a fixed income, healthy foods or gym memberships seem unaffordable
- Time constraints such as caregiving responsibilities or other commitments that make it difficult to prioritize their own health
However, engaging in regular physical activity, such as strength training, can help older adults maintain or even build muscle mass, improve bone density, and improve balance and coordination. Eating a balanced diet rich in fruits, vegetables, lean protein, and healthy fats can also help support overall health and wellbeing.
It’s important to consult with a healthcare professional before beginning any new exercise or diet regimen, especially for older adults who may have specific health considerations. With the right guidance and support, older adults can still achieve their fitness and health goals.
Types of Regular Exercise for Older Adults
Here are some ways seniors can improve their fitness and health:
- Cardiovascular exercise: Engaging in activities such as walking, jogging, cycling, or swimming can improve heart health and stamina. Also consider low-impact sports like pickleball.
- Strength training: Lifting weights, using resistance bands, or doing bodyweight exercises can help maintain muscle mass, increase bone density, and improve balance.
- Yoga or Pilates: These low-impact exercises can improve flexibility, balance, and core strength, which can help prevent falls and injuries.
- Tai Chi: This gentle form of exercise can improve balance, coordination, and flexibility, and has been shown to reduce falls in seniors.
- Walking groups: Join or start your own walking group for social interaction and motivation to get regular exercise.
- Water aerobics: This low-impact form of exercise can be easier on the joints and is a great option for seniors with arthritis or other mobility issues.
In addition, a healthy diet can help seniors maintain a healthy weight and prevent chronic health conditions. Also, make sure to schedule regular check-ups to monitor overall health and address any potential health issues.
Getting Started with Exercise
Remember to always consult with a healthcare provider before starting a new exercise program, especially if you have any underlying health conditions or injuries.
Start slowly and gradually increase intensity or duration to avoid injury or overexertion.
As people age, several factors can contribute to a decline in mobility, including decreased muscle mass and flexibility, arthritis, falls and injuries, neurological conditions and other chronic health conditions.
In addition, some medications can cause side effects such as dizziness or drowsiness, which can impact mobility. It is also possible to reduce medication use in some cases. Have an open and honest conversation with your healthcare provider about your desire to reduce or eliminate medication use.
Also consider non-medication treatments like physical therapy, acupuncture, or chiropractic care. Remember, medication management is an individualized process and what works for one person may not work for another.
In addition to regular exercise, there are also a variety of assistive technologies and products that can help improve the quality of life, such as walking aids, mobility scooters, and home modification services.
By working together with your healthcare team and taking an active role in your own health, it’s possible to improve health and mobility, maintain independence, and enjoy a higher quality of life.