By Dr. Jason Koh,
Contributing writer
Being a board-certified physiatrist, I often work with the 55-year-old-plus population, and whether it is a result of an illness, injury or just the product of aging, the biggest thing I hear from this group when discussing goals and outcomes is, “I want to keep my independence.”
And I completely understand that!
Starting to feel as if you’re losing your independence by your family suggesting you move to an assisted living facility, or in with them, can be hard to hear and accept. We all need to also understand, that eventually we will need to accept that reality. There are things you can do today, however, to try to maintain and keep your independence as long as possible – namely, exercise.
Some of my patients are very supportive and even regimented about their exercise and often do low-impact exercises to help keep them moving. Many of my patients tend to give me a little groan when I bring up exercise. But what I want you all to be aware of is there is a right type of exercise out there for you that can be adapted to your needs. I’m not asking anyone to join a gym and start doing 100-pound bench presses. Just some simple adaptive exercises and/or regular physical activity can have you leading longer, healthier and more independent lives.
The importance of exercise
Regular physical activity in older adults is critical in the prevention of disease, maintaining independence and overall improvement in quality of life. Benefits of regular physical activity in older adults include:
- Reduces risk of coronary heart disease, stroke, diabetes and certain types of cancers.
- Prevents post-menopausal osteoporosis and therefore reduces the risk of osteoporotic fractures.
- Reduces the complications of immobility.
- Improves overall balance and therefore can reduce the risk of accidental falls.
- Helps control weight and may even result in weight loss.
- Improves mental and cognitive function, reducing stress and anxiety, all while improving overall self confidence.
Finding the best type of exercise for older adults
Some exercises may be more conducive to seniors first starting out on their exercise journey – the type of exercise and intensity will depend on the ability of the person. Try a few of these out and continue to do the ones that bring you joy; those will be the ones you will most likely continue.
- Aerobic exercise can help improve endurance. Dancing, hiking, or walking around the block, walking at home or in a mall are all examples of aerobic exercises.
- Water aerobics/swimming are beneficial for older adults as they take pressure off joints and you don’t feel as heavy in the water.
- Organized senior exercise classes are great since you can go at a pace that works for you and can meet new people have some social interactions and make new friends.
- Basic chores around the house such as gardening and cleaning also count as a form of exercise.
- Resistance training with bands can improve strength and can reverse or delay the decline of muscle mass and strength that can occur with aging.
Doing some form of physical activity at least 3-4 times a week can greatly improve your overall health, both physical and mentally.
Adaptive seated or chair exercises
The COVID-19 pandemic left a lot of us feeling house bound, and some of us may still not feel entirely safe to start up an exercise class in a group setting. That is more than OK. Or perhaps you have limited mobility and need to use a walker, wheelchair or other form of mobility device. And either way, there are some exercises you can do if you are at home.
Strength training and resistance training are just as important for older adults with mobility issues as anyone else. There are certain exercises you can do that increase whole body strength while remaining seated. There is plenty you can do with a band and ball, while seated, but even without equipment, there are plenty of exercises to keep you strong. Here are a few seated exercises that would benefit older adults with limited mobility:
- 21 Chair Exercises for Seniors (with visual guide).
- 8 Effective Wheelchair Exercises for Seniors.
Always check in with your doctor first before you start a major exercise routine or regiment. But in the interim, it doesn’t hurt to get your blood pumping and your activity levels up as much as possible. These days, researchers say leading a sedentary life is just as bad for you as smoking. Getting up and moving will help you maintain your independence and improve your mental and physical health.
Remember that getting active is not just about adding years to your life, but also about adding life to your years – and it’s never too late to start!
Jason Koh received his doctorate in osteopathic medicine from Western University of Health Sciences, College of Osteopathic Medicine, after graduating from UC Berkeley. Dr. Koh completed his medical internship at Pacific Hospital and went on to serve as the chief resident of the department of physical medicine and rehabilitation at UC Irvine, where he currently serves as an assistant clinical professor of physical medicine and rehabilitation. He is currently co-medical director of the MemorialCare Rehabilitation Institute at Long Beach Medical Center.
Source: Orange County Register
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