Exercise Physiology Institute

Lifelong Wellness – Exercise and an Aging Population

Exercise Physiology Institute

Almost 90% of older adults have one or more chronic conditions and less than 20% of adults aged 65 years an older are meeting exercise guidelines. Falls are the leading cause of injury related death and hospitalisation in the elderly and up to ten times more likely to be admitted to a nursing home if a fall resulted in an injury. These stats are concerning! So what can be done about it?

Regular exercise offers numerous benefits for the ageing population. It promotes physical health by enhancing cardiovascular fitness, strengthening muscles and bones, and improving flexibility, mobility and balance reducing the risk of falls and related injuries. This can help manage chronic diseases such as arthritis, heart disease, diabetes, and osteoporosis. Physical activity has been shown to have positive effects on cognitive function and mental health. It stimulates the release of endorphins, which uplift mood and reduce symptoms of depression and anxiety. Improved blood flow to the brain enhances cognitive function, memory, and overall brain health. Exercise can also provide social engagement and interaction, combating feelings of loneliness and isolation commonly experienced by the elderly. Group activities and exercise programs create opportunities for socialization, improving mental well-being and overall life satisfaction.

Regular exercise helps maintain and improve physical health in older adults. It can enhance cardiovascular fitness, strengthen muscles and bones, and improve flexibility and balance. These factors contribute to a reduced risk of chronic diseases such as heart disease, diabetes, osteoporosis, and certain types of cancer. Engaging Exercise stimulates the release of endorphins, which can boost mood and reduce symptoms of depression and anxiety. It also enhances blood flow to the brain, promoting better cognitive function, memory, and overall brain health.

Why are the ageing population not exercising?

Starting exercise can be daunting, no matter what your age. Several barriers can impede exercise participation among the elderly preventing the from meeting the recommended exercise guidelines. Some of the most commonly identified barriers include:

  1. Health Conditions: Existing health conditions or chronic diseases may make it difficult for older adults to engage in physical activity. Pain, limited mobility, breathing difficulties, or other medical concerns can act as barriers to exercise.
  2. Fear of Injury: The fear of falling or injuring oneself during exercise can be a significant barrier. Older adults may worry about the potential consequences of accidents, leading to a reluctance to participate in physical activities.
  3. Lack of Social Support: Limited social support or a lack of encouragement from family members, friends, or caregivers can make it challenging for older adults to initiate or maintain an exercise routine. Having someone to exercise with or receive motivation from can greatly impact adherence to an exercise program.
  4. Lack of Accessible Facilities: Accessibility issues, such as a lack of nearby exercise facilities or inadequate transportation options, can hinder participation. Older adults may face difficulties in reaching exercise facilities or finding suitable exercise programs tailored to their needs.
  5. Financial Constraints: Cost can be a barrier, especially when it comes to gym memberships, exercise classes, or specialized equipment. Some older adults may have limited financial resources, making it challenging to afford exercise-related expenses.
  6. Lack of Knowledge or Guidance: Older adults may not be aware of suitable exercise options or how to perform exercises safely. A lack of knowledge about the benefits of exercise or where to seek guidance can act as barriers.
  7. Limited Time and Energy: Older adults may have various responsibilities, such as caregiving or managing household tasks, that limit the time and energy available for exercise. Prioritizing exercise within their daily routines can be challenging.
  8. Attitudinal Factors: Negative beliefs, misconceptions, or low self-confidence regarding exercise and physical abilities can serve as barriers. Older adults may have doubts about their capabilities or may hold age-related stereotypes that discourage them from being physically active.

Addressing these barriers requires a multi-faceted approach, including personalized exercise programs, education and awareness campaigns, accessible facilities and transportation options, social support networks, and initiatives to improve confidence and dispel misconceptions about exercise in older adults. Healthcare professionals, community organizations, and family members can play crucial roles in helping overcome these barriers and promoting exercise among the elderly.

What exercises are best?

Functional exercises for the elderly are designed to mimic and improve movements that are necessary for daily activities and promote independence. Here are some examples of functional exercises suitable for older adults:

  1. Sit-to-Stand: This exercise involves sitting on a sturdy chair with arms and standing up without using hands for support. It helps strengthen the leg muscles and improves mobility for getting in and out of chairs or on and off the toilet.
  2. Marching in Place: This exercise can be done by lifting one knee at a time while standing in place. It improves balance, strengthens the lower body, and promotes coordination.
  3. Heel-to-Toe Walk: In this exercise, the individual walks in a straight line, placing the heel of one foot directly in front of the toes of the other foot with each step. It helps improve balance and stability, mimicking the walking pattern used in daily activities.
  4. Wall Push-Ups: Stand facing a wall and place your hands on the wall at shoulder height. Slowly lean in and push away from the wall, using your arms to perform a modified push-up. This exercise helps strengthen the chest, shoulders, and arms, which are important for pushing tasks.
  5. Leg Raises: Holding onto a sturdy chair for support, lift one leg straight out to the side and lower it back down. Repeat with the other leg. This exercise targets the hip abductor muscles and helps with stability and balance.
  6. Toe Taps: Sit on a chair with your feet flat on the ground. Lift one foot and tap your toes on the ground in front of you, then place it back down and repeat with the other foot. This exercise improves lower leg strength and mobility for activities such as reaching down to tie shoelaces.
  7. Balance Exercises: Various balance exercises can be performed, such as standing on one leg, walking heel-to-toe in a straight line, or standing on a foam pad or cushion to challenge stability. These exercises help improve balance and reduce the risk of falls.

Any form of physical activity is better than none. It is important for older adults to consult with a healthcare professional or an exercise physiologist before starting any new exercise program to ensure safety and suitability for their individual needs and abilities.

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