We all know that regular activity is important for people of all ages, and there is nothing better for the body and mind than taking a walk. Unfortunately, while many of us take mobility for granted, even the simple act of walking can be very difficult for many older adults.
Here are some tips to help your older parents or grandparents incorporate exercise and movement into their daily lives, despite any barriers to mobility they may be facing. Once your loved one’s activity level picks up, it is possible that their initial mobility constraints (pain or other) are relieved to some degree, allowing them to become more active, which results in a “virtuous cycle” effect of sorts.
As a starting point, it may be a good idea to figure out if there are ways to address the chronic pain that may be inhibiting your loved one's mobility. Their doctor can help determine if there are medications or specific stretches and/or exercises that will relieve the pain and facilitate more activity.
Even if walking or moving is a problem, exercises to get the heart rate up are still important for older adults. Suggest swimming to your elderly parents or grandparents as it engages the heart and many muscle groups, while minimizing impact on the body. It can even help ease chronic pain, arthritis and other such ailments.
Yoga is another great option, and has the added benefit of clearing the mind as well. Some gyms and yoga centers offer classes specifically for the elderly, which takes mobility limitations into account.
Stationary bikes can also enable seniors to enjoy a good cardiovascular workout. This is a popular activity among the elderly as they can often watch TV or read a magazine or book at the same time.
Seated cardiovascular training is another possibility. Punching the air and kicking the legs while seated can get the blood pumping while providing support for the rest of the body. However, make sure your loved one uses a stable chair and has something to hold onto so that they avoid injury.
While many think of strength training as an activity mainly for younger people, it is just as important in old age. For example, it can help combat the effects of osteoporosis, or strengthen muscles that have weakened due to lack of use.
Your loved one can start off with some light weights and try bicep curls and shoulder presses. It is also possible to add resistance bands to stable furniture items and then use the bands to work on various muscles. As noted with the seated exercises above, it is imperative that the equipment used (chairs, etc.) are stable and in good working condition.
Many people skip the stretching part of the exercise equation. But it is critical to emphasize the importance of stretching to your older parents or grandparents.
Stretching before beginning exercise helps to warm up the muscles and prevent injury. Stretching afterwards can decrease the risk of cramping and improve workout recovery time.
There are several alternate exercises for the elderly with mobility limitations. Help your loved one to discover activities that are suited to their circumstances and encourage them to get moving on a regular basis.
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