Maintaining Health & Fitness: Tips and Exercises for Older Adults

Due to COVID-19, people tend to be more isolated and practice social distancing. This is especially true for older adults living alone or in assisted living facilities. Because of this, older adults miss out on opportunities to stay active and enjoy group activities that they need to live healthier lives, resulting in a more sedentary lifestyle. According to a study published by the Journal of Physiology, older adults require more time and rigorous exercises to regain lost muscle strength.[1]

Benefits of physical activity and exercise

• Delays loss of physical function

• Reduce the risk of fall

• Optimises body composition

• Increases life span

• Improves mental and cognitive health

• Reduces hospital stay and prevents death

• Lowers the risk of chronic diseases such as diabetes and hypertension

• Allows people to manage their health better

Stay healthy and strong even at home

Staying healthy and strong should be part of everyone's goal of living healthier lives. Older adults could benefit from performing aerobic and muscle-strengthening activity routines every week.

Aerobic exercises

• Marching in place
• Brisk walking
• Walking up and down the stairs

It is recommended for older adults to do aerobic exercises for at least 30 minutes 5 times per week at moderate intensity. In addition, healthier older adults can do 20 minutes of vigorous exercise 3 days a week.

Talk Test

A simple "Talk Test" can be done to gauge the right intensity for you. For example, when performing a moderate-intensity activity, you should be able to say one sentence before taking another breath.

When performing a vigorous-intensity activity, you should have difficulty saying even a short phrase before taking another breath.

Strengthening Exercises

It is recommended that older adults should perform muscle-strengthening exercises for at least two days per week. You can use different equipment to support your exercise and achieve your desired results. Examples are dumbbells, heavy bottles, body weight and resistance bands. In addition, you can use household items to modify your exercises.

Borg Rating of Perceived Exertion (RPE)

The Borg Rating of Perceived Exertion is a good measurement to assess how your body responds to a particular exercise. This will tell you how hard you are working yourself. It is a scale ranging from 1 to 10. (1 = Resting, 5 = somewhat difficult exertion and 10 = exhaustion)

• If you are just beginning your exercises, try to exercise at the level of 5 (somewhat difficult) or 6 (difficult) RPE

• After adapting to the exercise routine, you should try to exercise at the level between 7 (hard) and 8 (very hard). This will ensure that you are constantly challenging your body to get stronger.

Example of home exercises for older adults

Here are simple exercises for older adults provided by a licensed physiotherapist. These exercises can easily be done at home with minimal supervision. These exercises challenge your body to become stronger and improve your cardiovascular health.

It is normal to experience muscle soreness 24 to 48 hours after these exercises. It is advisable to consult a physiotherapist if you have other medical conditions or experiencing severe pain when doing these exercises.

1. Sit to Stand

1. Sit on a stable chair with back support. If you have a walker, place it directly in front of you for additional support. Sit close to the edge of your seat, so your feet are firmly planted on the floor.

2. Push your feet against the floor and stand tall.

3. Slowly lower yourself back to the seated position.

4. Do this ten times

2. Hip Hinge

1. Stand tall with your hands in your walker or in front of stable support.

2. Bend your back so that your back is slightly parallel to the ground. Allow slight bending of your knees while hinging your hips backward.

3. Squeeze your buttocks as you return to the standing position

4. Do this ten times.

3. Modified pushup

1. Stand in front of a kitchen counter or any sturdy surface.

2. Place your palm on the counter's edge, shoulder-width apart, with your elbows straight.

3. Slowly bring your body closer to the counter, do not move your lower body. Bend your elbow as you get your chest towards the counter.

4. Push into and away from the counter to return to your starting position.

5. Do this ten times.

4. Walking

1. Find a clear walkway that is free from clutter. A hallway would be a good start.

2. Walk for 20 steps

3. Pace your steps and try to achieve moderate to difficult intensity.

4. Repeat a few times throughout the day.

Outlook

Try these movements a few times throughout the day to help you stay active. A physiotherapist can help you create an optimised exercise plan based on your activity level and needs. They are movement experts that can prescribe exercises and educate you to help you stay healthy and maintain a high quality of life.