Physical Fitness for Seniors and
Elderly Individuals:
Promoting Health and Slowing the Aging Process
By
Karen Best Wright, B.S. Community Health Education
SeniorPro Marketing ~
www.SeniorPro.com
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:
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Engaging in regular physical activity
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Getting adequate sleep
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Not smoking
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Not using alcohol, or using it in very limited
amounts
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Maintaining a healthy body weight
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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.
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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:
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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.
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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.
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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.
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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.
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