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Embracing the Golden Years: The Profound Benefits of Exercise for Elderly Individuals
As we age, the importance of maintaining an active lifestyle becomes increasingly evident. Physical activity is not just reserved for the young; in fact, it plays a crucial role in enhancing the overall well-being of elderly individuals. From promoting mental health to preventing chronic diseases, the benefits of exercise for seniors are truly profound.
At Ashberry, we have implemented exercise classes led by fitness professionals and introduced an online wellness platform, Oomph!, offering a wide array of tailored activities designed to cater to the specific needs of our residents. These initiatives aim not only to promote physical health but also to create a supportive and engaging environment where our elderly residents can thrive in their golden years. In this article, we will explore why staying active is a key component of healthy ageing, how regular exercise can significantly improve the quality of life for the elderly, and the importance of seeking professional advice and practical guidance on suitable exercises. Furthermore, we will delve into how Ashberry Care Homes is actively addressing these concerns.
1. Physical Health:
One of the primary benefits of exercise for the elderly is the positive impact it has on physical health. Regular physical activity helps maintain and improve muscle strength, flexibility, and balance, reducing the risk of falls and fractures. Weight-bearing exercises, such as walking or strength training, can also contribute to bone health, combating osteoporosis—a common concern for ageing individuals.
Moreover, exercise plays a pivotal role in preventing and managing chronic conditions such as cardiovascular disease, diabetes, and arthritis. Engaging in regular aerobic activities, like swimming or brisk walking, helps improve cardiovascular health, regulate blood pressure, and manage blood sugar levels.
2. Cognitive Function:
Exercise is not only beneficial for the body but also for the mind. Numerous studies have shown that staying active can help preserve cognitive function and reduce the risk of age-related cognitive decline, including conditions like dementia and Alzheimer’s disease. Physical activity promotes the growth of new neurons and enhances brain connectivity, leading to improved memory, attention, and overall cognitive performance.
3. Mental Health and Emotional Well-being:
The positive impact of exercise on mental health is well-established, and this holds true for elderly individuals as well. Regular physical activity releases endorphins, the body’s natural mood lifters, which can alleviate symptoms of depression and anxiety. Additionally, participating in group exercise activities fosters social connections, reducing feelings of isolation and loneliness that often accompany ageing.
4. Enhanced Sleep Quality:
A good night’s sleep is essential for overall health and well-being, and exercise can significantly contribute to improved sleep quality. Engaging in physical activity helps regulate sleep patterns, making it easier for elderly individuals to fall asleep faster and enjoy deeper, more restorative sleep. Adequate rest is crucial for physical recovery and emotional resilience.
5. Increased Independence and Quality of Life:
By maintaining physical strength, balance, and overall health, exercise empowers elderly individuals to retain their independence and continue performing daily activities without assistance. Whether it’s walking, gardening, or climbing stairs, staying active contributes to a higher quality of life, enabling seniors to enjoy their favourite hobbies and engage in social activities.
Backed by Science:
In an issue of BioMed Research International, researchers Langhammer, et al. delved into the significance of lifestyle choices, with a particular focus on physical activity as a driver for a healthy and long life for older individuals. The study highlights the importance of strength training, discusses gender perspectives on exercise, and explores cognitive benefits. Challenges in maintaining long-term physical activity are acknowledged, emphasizing the need for public health initiatives and clinical strategies to promote exercise in the ageing population.
The Importance of Professional Guidance:
Before embarking on any exercise routine, elderly individuals must consult with their healthcare professionals, particularly if they have not engaged in physical activity for some time or have underlying medical conditions. Speaking to a GP ensures that the chosen activities align with the individual’s health status and concerns. Personalized advice helps create an exercise plan that is both safe and effective, taking into account any existing health conditions.
NHS Recommendations for Adults Aged 65 and Over:
1. Daily Light Activity:
- Aim to be physically active every day, even if it’s just light activity.
- Examples include getting up to make a cup of tea, moving around the home, walking at a slow pace, and doing light household chores.
- Strength, Balance, and Flexibility:
- Engage in activities that improve strength, balance, and flexibility at least two days a week. This is particularly important for preventing falls and building confidence in mobility.
- Moderate to Vigorous Intensity Activity:
- Aim for at least 150 minutes of moderate-intensity activity per week, 75 minutes of vigorous-intensity activity, or a combination of both.
- Moderate-intensity activities include walking, biking, and water aerobics, while vigorous-intensity activities encompass running, swimming, and martial arts.
- Breaking Up Sedentary Time:
- Reduce time spent sitting or lying down, breaking up long periods of inactivity with light activity.
- Addressing Concerns about Falling:
- If there are concerns about falling, incorporating exercises to improve strength, balance, and flexibility is crucial for building confidence in one’s feet.
Benefits of Tailored Exercise for Very Elderly Residents:
- Improved Physical Health:
- Enhances muscle strength, flexibility, and balance.
- Aids in the prevention of chronic conditions, such as cardiovascular disease and osteoporosis.
- Cognitive Function and Mental Well-being:
- Preserves cognitive function and reduces the risk of age-related cognitive decline.
- Alleviates symptoms of depression and anxiety, fostering mental well-being.
- Increased Independence:
- Strengthens the ability to perform daily activities independently.
- Promotes a sense of empowerment and autonomy.
Incorporating tailored exercise into the lives of elderly residents in care homes is a powerful investment in their well-being. By following professional advice and engaging in activities that suit individual fitness levels, seniors can experience a multitude of physical, mental, and emotional benefits. Let’s encourage and support our elderly loved ones in embracing a lifestyle that promotes health, vitality, and joy in their golden.
What We Do at Ashberry
Addressing the unique concerns and needs of elderly residents requires a thoughtful and comprehensive approach. At Ashberry Care Homes, we understand the importance of promoting physical well-being and have implemented initiatives to make exercise accessible, enjoyable, and tailored to the individual needs of our residents.
Online Wellness Platform: Oomph!
Recognising the significance of staying active, we’ve integrated an online wellness platform called Oomph! into our care programs. Oomph! is a digital resource that offers a diverse range of workout routines and engaging activities specifically designed for seniors. This platform ensures that residents have easy access to age-appropriate exercises that can be tailored to their fitness levels, providing a convenient way to stay active within the comfort of their living spaces.
Outside Visits from Fitness Professionals and Exercise Classes:
To further enhance the physical well-being of our residents, we go beyond digital platforms. At Ashberry Care Homes, we organize regular outside visits from fitness professionals who conduct personalized exercise classes for our residents. These sessions are not only beneficial for physical health but also contribute to a sense of community and social interaction.
Creating a Vibrant Community of Active Seniors:
By combining the convenience of online resources like Oomph! with in-person experiences facilitated by fitness professionals, we aim to create a vibrant community where physical activity is not just a routine but a source of joy and connection. Our commitment is to foster an environment where every resident feels supported and encouraged to embrace a lifestyle that promotes health, vitality, and fulfilment. Our goal is to contribute to the overall well-being of our residents, ensuring that their golden years are marked by health, happiness, and a sense of belonging within our caring community.
