Physical exercise is a core tenet in the prevention and management of chronic illnesses, such as hypertension, diabetes, heart diseases, and stroke, and in facilitating overall well-being. Primary care providers give patients guidance in managing and optimizing their health according to their individual needs. They also observe which advice is most helpful and why. As a practitioner working predominantly with the elderly population, this serves as the motivation to write this article. This article discusses several practical strategies for seniors to integrate physical activity into their routines while addressing common barriers to doing so.
While physical activity is widely recognized and well-documented as important to long-term health, it is crucial to reiterate the significant improvement afforded to quality of later life. Anxiety, depression, insomnia, constipation, and back pain are only some of the common issues senior patients grapple with that are made worse with lack of physical activity. Continued physical activity throughout the lifetime promotes the preservation of skills and abilities taken for granted earlier in life, such as balance and memory. Not only has exercise been shown to have direct impacts to brain functioning, but physical activity further contributes to overall well-being by reducing personal and interpersonal stress related to physical ailments.
Finding the most convenient time of day for physical activity is crucial. It can be tempting to forego physical activity when it doesn’t fit conveniently into your schedule, thus it is important to find a time of day that fits the best with other personal, family, and work obligations. One individual might find it easy to fit in a longer run in the morning before work, but another might find it best to take short walks after meals.
Choosing the right activities for oneself is also important to building a routine. Doing enjoyable activities greatly improves the chances of continuing to do them. The Center for Disease Control and Prevention recommends that adults 65 and older need 150 minutes of moderate exercise or 75 minutes of vigorous exercise or a combination of the two, in addition to 2 days of muscle strengthening activity. These targets can be achieved with many combinations of activities including formal workouts, sports, and even everyday movement. The exact number targets can be tailored to the individual schedule, abilities, and conditions with the help of a medical provider or paramedical provider such as a certified trainer. Any increase in movement from a sedentary lifestyle is beneficial.
In addition to time and activity, it is pertinent that adequate nutrition and rest are also incorporated in the routine for the energy needed to perform both formal exercise and daily functions. Limiting caffeine, alcohol, and afternoon naps has been shown to greatly improve sleep quality. Though seniors may find that they experience appetite changes or loss with age, they can work with their care providers to create a plan to address their nutritional needs.
