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Benefits of Physical Exercise for Senior Adults . Kayla Warren Health Promotion Seminar . Growing Older: Why an active lifestyle is even more important . maintain your independence help boost energy manage symptoms of illness or pain even reverse some of the symptoms of aging

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benefits of physical exercise for senior adults

Benefits of Physical Exercise for Senior Adults

Kayla Warren

Health Promotion Seminar

growing older why an active lifestyle is even more important
Growing Older: Why an active lifestyle is even more important
  • maintain your independence
  • help boost energy
  • manage symptoms of illness or pain
  • even reverse some of the symptoms of aging
  • it’s also good for your mind, mood, and memory
myths about exercising and senior adults
Myths About Exercising and Senior Adults
  • 1. Elderly people should save their strength & energy
  • 2. They’re too old to exercise
  • 3.Exercising puts seniors at risk for falling
  • 4. It is too late for senior adults to make changes
  • 5. Most are disabled and cannot exercise while sitting (in a wheel chair)
the facts behind the myths
The Facts Behind the Myths
  • MYTH: 1. Elderly people shouldn’t exercise and save their strength and energy
  • FACT: Research shows that sedentary lifestyle is unhealthy
  • Inactivity can lead to more hospitalizations, doctors visits, need for medications
the facts behind the myths1
The Facts Behind the Myths
  • MYTH 2: There’s no point in exercising, they’re going to get old anyway
  • Fact: Regular physical activity lowers the risk of various health conditions
the facts behind the myths2
The Facts Behind the Myths
  • MYTH 3: Exercising puts senior adults at risk for falling more often
  • Fact: By building strength and stamina, exercise will prevent bone loss and improve balance

Risk of falling=reduced!

the facts behind the myths3
The Facts Behind the Myths
  • MYTH 4:It is too late for senior adults, they are already too old
  • Fact: It is never to late to exercise!

The benefits never change, even with age!

the facts behind the myths4
The Facts Behind the Myths
  • MYTH 5: Most are disabled and cannot exercise while sitting (in a wheel chair)
  • Fact:Chairbound people face challenges, but are still capable of exercising
  • Weight lifting, stretching, aerobics
the major benefits
The Major Benefits
  • Exercise helps seniors maintain or lose weight.
  • As metabolism naturally slows with age
  • helping to burn more calories.

Increases metabolism and builds muscle mass

the major benefits1
The Major Benefits
  • Exercise reduces the impact of illness and chronic disease. 
  • improved immune function
  • better heart health and blood pressure
  • better bone density
  • better digestive functioning
the major benefits2
The Major Benefits
  • Exercise enhances mobility, flexibility, and balance in seniors.
  • Ultimately reducing the risk of falls
  • Strength training also helps alleviate the symptoms of chronic conditions such as arthritis
the major benefits3
The Major Benefits
  • Exercise improves your sleep.
  • helping you fall asleep more quickly and sleep more deeply
the major benefits4
The Major Benefits
  • Exercise boosts mood and self-confidence
  • Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression
the major benefits5
The Major Benefits
  • Exercise is good for the brain
  • Can prevent memory loss and cognitive decline, and dementia
  • May help slow the progression of brain disorders such as Alzheimer’s disease
balanced exercise plan
Balanced Exercise Plan
  • The 1st building block of senior fitness: Cardio endurance exercise 
  • What is it:Use of large muscle groups in rhythmic motions over a period of time

Walking, stair climbing, swimming, hiking, rowing, biking

  • Why it’s good for seniors: Helps lessen fatigue and shortness of breath.
  • improves endurance for daily activities such as

walking, house cleaning, and errands

balanced exercise plan1
Balanced Exercise Plan
  • The 2nd building block of senior fitness: Strength training
  • What is it: Builds up muscle with repetitive motion using

weights, machines, or elastic bands

  • Why it’s good for seniors: Helps prevent loss of bone mass, builds muscle, and improves balance.
  • make day-to-day activities easier such as:

Opening a jar

Getting in & out of car

Lifting objects

balanced exercise plan2
Balanced Exercise Plan
  • The 3rd building block of senior fitness: Flexibility
  • What is it:joint’s ability to move freely through a full range of motion.
  • Why it’s good for seniors: Helps body stay limber and

Looking behind you while driving

Tying shoes

Shampooing hair

Playing with grandchildren

increases range of movement for ordinary physical activities such as:

flexibility
Flexibility

to keep muscles and joints supple so they are less prone to injury.

  • Can be done through static stretches or ballistic stretches

Ballistic=moving or bouncing

Static=stationary

balanced exercise plan3
Balanced Exercise Plan
  • The 4th building block of senior fitness: Balance
  • What is it: Maintains standing and stability under a variety of conditions
  • Why it’s good for seniors:

Improves:

Balance

Posture

Quality of walking

Also reduces risk of falling

balance
Balance

Dynamic=

Moving

Static=

Stationary

types of activities that are beneficial to seniors
Types of activities that are beneficial to seniors:
  • Walking
  • Senior sports or fitness classes
  • Water aerobics and water sports
  • Yoga
  • Tai Chi and Qi Gong
chair bound fitness tips for seniors
Chair-bound Fitness: Tips for Seniors
  • Strength:free weights or anything that is weighted and fits in your hand, like soup cans
  • Endurance: pool-therapy programs

designed for wheelchair-bound seniors or arm-bicycling and rowing

  • Resistance: Resistance bands
  • Flexibility: Mindful breathing

&slowly stretching

senior exercise and fitness tips for staying active for life
Senior exercise and fitness: Tips for staying active for life
  • Keep a log
  • Stay inspired
  • Get support
  • Exercise safely
  • Most of all, enjoy exercising!
  • LIVESTRONG Senior Workouts