Check with your health care provider on what is right for you. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. Exercise for Older Adults Also called: Seniors' fitness. Learn More Related Issues Specifics. Research Clinical Trials Journal Articles. Resources Reference Desk Find an Expert.
Are the additional telephone calls essential? Only further research will answer that question, but implementing advice during a clinic visit, with or without telephone calls, is a simple intervention that is probably worth the time. An exercise programme, even if shown to be efficacious, loses its impact if it cannot be sustained long term.
Longer-term trials and follow-up after trial completion are necessary so that the sustainability of a particular approach can be evaluated.
Schneider and colleagues are to be commended for following their participants for 12 months and for having low attrition during that time. Longer trials are more expensive, difficult to recruit for and vulnerable to attrition and waning attendance but they reflect the real challenges to face when motivating older adults to be more active.
In the Lifestyles Intervention and Independence for Elders Pilot Trial LIFE-P , illness was identified as a major reason that older participants experienced temporary or sustained lapses in physical activity that compromised the benefits of the exercise programme on functional outcomes, and these participants could be identified at baseline by number of medications and low physical functioning scores.
Though there is much left to learn, there is evidence that brief advice by a healthcare professional can motivate older adults to start walking, at least short term. After an initial conversation during a clinic visit about physical activity, continued mention at subsequent appointments, or telephone booster calls, could help keep patients active over the long term. Pedometers can be helpful motivators and taking about 3, steps in a half-hour could also help patients gauge that they are moving at a sufficient pace.
We know that there is work to be done before we can effectively change the daily exercise habits of older adults. Researchers are currently investigating novel approaches and practical implementation of effective interventions to change exercise behaviour and are also trying to better understand the needs of older adults who do not exercise.
Whether or not motivational tools that promote walking could also be used to engage older adults in strength training is an important question that must be addressed. There is little doubt that effective long-term behavioural approaches will be found, and we look forward to seeing them implemented in future clinical practice.
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Sign In. Advanced Search. Fact: Getting moving can help you manage pain and improve your strength and self-confidence. Many older people find that regular activity not only helps stem the decline in strength and vitality that comes with age, but actually improves it.
The key is to start off gently. Think about activities that you enjoy and how you can incorporate them into an exercise routine:. Staying active is not a science. Just remember that mixing different types of physical activity helps to both keep your workouts interesting and improve your overall health. The key is to find activities that you enjoy—based on the four building blocks of fitness. These are:. Try yoga, tai chi, and posture exercises to gain confidence with balance.
It also reduces your risk of falling or fear of falls. What it is: Cardiovascular exercise uses large muscle groups in rhythmic motions over a period of time. It gets your heart pumping and may even leave you feeling a little short of breath.
Cardio workouts include walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing. It also promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. What it is: Strength training builds up muscle with repetitive motion using weight or external resistance from machines, free weights, elastic bands, or your own body weight.
Power training is often strength training done at a faster speed to increase power and reaction times. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance.
Building strength and power will help you stay independent and make day-to-day activities such as opening a jar, getting in and out of a car, and lifting objects easier. This can be done through stationary stretches or stretches that involve movement to keep your muscles and joints supple and less prone to injury.
Yoga is an excellent means of improving flexibility. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done almost anywhere. Senior sports or fitness classes. Exercising with others can help keep you motivated while also providing a source of fun, stress relief, and a place to meet friends.
Water aerobics and water sports. Yoga combines a series of poses with breathing. Moving through the poses helps improve strength, flexibility and balance, and can be adapted to any level. Tai chi and qi gong. These martial arts-inspired systems of movement can increase balance and strength. Classes for seniors are often available at local YMCA or community centers. Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition.
Ask if there are any activities you should avoid. Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. In the aging population, exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties, and improve cognitive function. Regardless of your age, we hope this will motivate you to incorporate exercise into your life.
Prevent Disease Studies have shown that maintaining regular physical activity can help prevent many common diseases, such as heart disease and diabetes. Improved Mental Health The mental health benefits of exercise are nearly endless. Decreased Risks of Falls Older adults are at a higher risk of falls, which can prove to be potentially disastrous for maintaining independence.
Social Engagement Whether you join a walking group, go to group fitness classes or visit a gardening club, exercise can be made into a fun social event. Improved Cognitive Function Regular physical activity and fine-tuned motor skills benefit cognitive function.
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