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Movement for Wellness: The Benefits of Exercise for Older Adults

At Maplewood Senior Living, we integrate the core components of healthy aging into everyday offerings available to residents. That’s why movement for wellness is one of our nine core building blocks to create a life of vibrant intentional living. According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things you can do to promote healthy aging. Daily exercise can prevent and even delay many health problems that are linked to aging such as an increased risk of falling, heart disease, arthritis and high blood pressure. According to the CDC, adults over the age of 65 need at least 150 minutes per week of moderate intensity exercise such as brisk walking and at least two days of activities that strengthen muscles. These small changes to our lifestyle can positively impact our physical health along with our mental and emotional wellbeing.

Benefits of Exercise for Older Adults

According to the National Council on Aging, physical activity is the key to longevity. Not only can physical exercise boost our mood and prevent illness, it can help build greater self-confidence in our later years. Here are a few of the key benefits exercise can have for older adults:

  • Prevents bone loss. According to the National Council on Aging, both men and women lose bone density as they age which can result in fractures and loss of balance. Strength training has proven to help prevent bone loss and actually restore one’s bone density. Daily exercise can reduce the risk of falls and injuries and help older adults live independently for longer.
  • Boosts immune function. AgingCare reports that regular daily exercise can help us prevent illness and fight off infections quickly and more easily. Those who exercise are more likely to use less of their energy reserves when recovering from an illness—simply put, you might still get sick but feel less sick when it happens.
  • Relieves osteoarthritis pain. Many older adults suffer from arthritis and the pain and stiffness that comes with it. However, those with arthritis may find it difficult to exercise without discomfort. Low-impact cardiovascular exercise, strength training and range-of-motion exercises are best for those with arthritis. Physical activity can help ease joint inflammation and aid in joint lubrication, both of which can reduce pain and stiffness.
  • Protection from chronic conditions. Physical activity can help reduce symptoms of chronic conditions as well as help prevent them from developing initially. Exercise can help those with chronic conditions, such as dementia and Parkinson’s disease, help maintain their balance, coordination and improve functional independence.
  • Boosts immunity. Physical exercise increases the production of our body’s natural “feel good” hormones called endorphins. In addition, exercise can help ease anxiety, depression, increase relaxation and promote our overall well-being.
  • Improved cardiovascular function. Frequent physical exercise is closely linked with reducing the risk of heart disease and high blood pressure. A strong heart allows the body to function more efficiently, keeping us healthy and reducing our risk of illness.

Movement for Senior Wellness

Finding ways to move throughout the day doesn’t have to be an overwhelming task. In fact, it can be a great way to find new interests and cultivate new friendships within your community. Here are some of the best ways to integrate movement into your daily life, especially as you age:

Yoga

Yoga is a mind-body practice that most likely originated in India and has roots in sacred texts, such as the Bhagavad Gita. This ancient practice involves movement and breathing techniques that work to promote emotional clarity and physical wellbeing. According to the National Center for Complementary and Integrative Health, “yoga helps improve general wellness by relieving stress, supporting good health habits and improving mental and emotional health, sleep and balance.” Yoga is also used to help those living with chronic conditions manage their symptoms and improve their overall quality of life. In addition, consistent yoga practice can provide a variety of benefits such as:

  • Improved balance. According to the Centers for Disease Control and Prevention, falls are the leading cause of injury-related deaths among adults age 65 and older.. Yoga poses for seniors are designed to strengthen abdominal muscles and improve core stability, both of which help improve balance and posture.
  • Increased flexibility. Stiffening joints and muscles are common among older adults and can often result in pain and discomfort. Practicing yoga consistently helps loosen muscles while also building strength. Yoga poses also work to increase range of motion, which can play a role in preventing falls.
  • Reduced anxiety and stress. According to an article published by the National Library of Medicine, yoga naturally forces our bodies to relax by slowing the breath and shifting the mind to focus on the present. This encourages us to shift out of the flight or fight response and into the relaxation response, which ultimately reduces our heart rate, decreases blood pressure, lowers cortisol levels and increases blood-flow throughout the body.

Swimming

Swimming is particularly great for cardiovascular health and can be a good option for those with arthritis or people who prefer low impact sports. According to American Senior Communities, swimming provides health benefits without the risk of injury and impact on joints:

  • Improves heart health.  Swimming makes your heart stronger and can actually improve your overall cardiovascular health and endurance. According to American Senior Communities, it can also work to lower blood pressure and reduce the risk of heart and lung disease.
  • Reduces the risk of osteoporosis. Swimming works to improve the density of our bones, making us less susceptible to bone breaks, especially for those with a risk of developing osteoporosis.
  • Improves muscle strength and tone. When we swim, we use every muscle group which helps us build more muscle and improve overall strength.
  • Boosts mental health. Swimming can be a social activity that helps combat isolation and feelings of depression, especially when we participate in group activities, like water aerobics. Swimming can also help us to reduce stress, boost mood and increase overall brain function.

Tai Chi

Tai Chi is an ancient Chinese marital art that practices meditation in motion. These low-impact, slow-paced movements are perfect for seniors who want to improve their balance, strength, and increase range of motion. Tai Chi is known to help improve self-confidence, reduce stress, anxiety and depression. Here are a few poses for beginners:

Touch the Sky

  • Start by sitting comfortably in a chair
  • Place your arms in your lap, palms turned upward, fingers pointing towards one another
  • As you inhale, raise hands to your chest, turn palms outward and lift hands above your head
  • On an exhale, relax your arms and lower them to your sides
  • Return your hands to the starting position
  • Repeat ten times

Hand Exercise

  • Stand with your feet a bit wider than shoulder-width distance apart
  • Raise arms out in front of you
  • Flex your hands and feel the stretch, rotate your wrists to the left and then to the right

Pickleball

Pickleball is the fastest growing sport in the U.S. and is especially popular among older adults. This sport is a hybrid between tennis and ping-pong and is fun, fast-paced and very social. A recent study found that playing pickleball is actually associated with lower levels of depression and supports better hand-eye coordination, increased agility and helps strengthen muscles and muscle function. We can expect to see a lot more of pickleball as retirement communities are implementing the love of the sport into their own campuses.

Prioritizing Health at Maplewood Senior Living

At Maplewood Senior Living, we’re always looking for ways to prioritize the health and wellbeing of our residents by creating easy exercises for seniors. Our state-of-the-art exercise equipment, certified personal trainers, and excellent group exercise classes allow residents to explore new activities that can help build strength and improve balance. To learn more about these offerings or to schedule a tour, please contact us.


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475-259-3252

55 Greens Farms Road

Westport, CT 06880


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