Move it or lose it
HOW TO EXERCISE FOR BETTER MOBILITY
As we age, few things are more important or beneficial for our health than exercise. Yet, just as we need it most, many of us find ourselves unable to do the same things physically as we get older. The frustration around this often creates a vicious cycle that leads to even less activity, more health problems, and in some cases, immobility. But it doesn’t have to be that way.
Whether you want to improve your own mobility or need help with exercise ideas for someone you care for, read on for some handy tips on how to get things moving.
Get others involved
People of all ages tend to find it easier to exercise with another person or in a group because it helps keep up the motivation. They don’t have to be the same age – although there are often community group options for this. A younger friend, relative or grandchild can be a great companion on a fitness journey. But don’t forget that slowly ramping up the activity will be important if you or the person you care for have been inactive for a while.
Get the doctor to prescribe it
When you’re trying to increase exercise for an elder person’s health, what you need first and foremost is a plan. A good place to start is with their doctor – this way you can check for any health issues that need to be considered, and get their backing for the idea. The same applies if you are looking to add more exercise into your own life.
The doctor can help factor in any medication, as well as take a more holistic view around healthy eating, hydration, alcohol consumption and mood.
They can also issue a Green Prescription – this is written advice from a health professional to a patient to encourage them to be physically active as part of their health management. This more formal approach can help the patient understand that exercise is important.
Find interesting activities
Those with limited mobility shouldn’t feel that they’re limited in the types of activities available to them. In fact, it’s quite the opposite — there are many exercises available for people of ALL ages, many of which are non-traditional, low-impact exercises that limit stress on the body and risk of injury. The only limits are imagination.
Engaging exercises for every age
Dancing
Dancing is a fantastic way to build strength, get heart health benefits, and improve coordination and balance. Good balance is critical as we age to help prevent injuries from falls. Dancing can be as simple as having some fun at home before dinner, or it can be a regular activity with a weekly group. Check your local recreation or senior centre for dance class timetables where you can find like-minded people. For many dance classes you don't even have to bring a partner, just a love of music, dance or fun.
TIP: Dance like no-one is watching! At home, put on your favourite song and grab your headphones, or turn it up or and dance your grandchild around the living room. No-one to dance with? Gene Kelly didn’t let it stop him and the mop had a fantastic time by all accounts!
Become a Zen master
Participating in low-impact exercise classes, such as tai chi, yoga or pilates, can help improve strength, balance and coordination, as well as reduce stress. Many yoga and pilates poses can be modified to work for those who are less flexible or have decreased upper or lower body strength. Just work within your range and listen to your body on the day, as exercise should never hurt or make you feel lousy. Don’t forget to give gratitude to your body for what it can do for you today.
Hit the greens
Golf is wonderful for those who want to get back to nature in a fun way (with a bit of friendly competition thrown in). And it can also be a great way to build endurance, which makes it easier to accomplish everyday tasks. Stopping for a cuppa at the clubhouse after the game can also help to build social connections.
Take a dip
Few things are healthier — and more low-impact — than a water workout. And you don’t have to swim laps. Aqua aerobics and aqua jogging are great ways to get low-impact exercise and socialise with friends. Aqua aerobics has been shown to improve body composition and reduce lower back pain.
Garden on your patio
If you love to garden, but your joints scream from all that bending, you can still get the benefits associated with gardening (gentle exercise, fresh air, improved mood) by creating a garden of raised pots and containers on your deck or patio. Raised plant containers are helpful if you have arthritic knees and find it difficult to bend. Raising tomatoes or herbs in pots can be fun and provides ingredients for a healthy meal. Any excess produce or flowers you grow can be a good way to connect with neighbours too, by offering them a share of the bounty!
Outdoor time
Taking a stroll outdoors has been proven to increase Vitamin D levels, boost mood, improve sleep and much more. It’s tough to beat a walk while socialising with friends on a sunny day! Even walking indoors (a visit to the mall or a museum, for example) keeps your body moving and alert and can potentially help prevent dementia and osteoporosis.
TIP: Once you have a plan for exercise, try to find a way to track it via a pedometer or Fitbit. Most people like being able to see their progress and it is a great motivator.
Dust off the bike
Breathing fresh air and changing your surroundings can do more than simply beating boredom. If you like being outdoors, cycling is a fantastic way to exercise in a low-impact fashion. It’s a great cardiovascular workout, and also helps to improve balance and focus the work on your leg muscles.
Weight-train with groceries
Just as you don’t need a nature trail to walk, you don’t need a gym to lift weights. You can use items in your pantry or fridge to ‘pump some iron’. For example, use canned vegetables or a milk container to do bicep curls, tricep kickbacks, and some overhead pushes to work those shoulder muscles. You can also do some lower body work with nothing more than a chair. While seated, extend your lower legs out and up so that the leg is fully extended, and then lower it back down.
Make exercise child's play
As any grandparent can attest, one of the easiest and most fun ways to get exercise is to chase the grandkids around. You'll also be setting a great example for them. If running is a bit much, then join them in a game of catch, or practise shooting hoops or throwing a frisbee.
Head to the alley
Bowling is another excellent endurance activity and you don't have to depend on good weather to get in a few games. Joining a bowling league is a great way to make fitness a social activity too.
Eat well to optimise energy and vitality
Nutritious eating is important for everyone—and even more so when you’re battling physical limitations or health complications. Eating well will boost your energy and promote vitality so you can take part in the exercise and activities you want to and reach your goals.
Focus on how you feel after eating. You’ll start to notice that when you eat healthy, balanced meals, you feel more energetic and satisfied afterwards. In contrast, when you opt for junk food or unhealthy options you don’t feel as good. This awareness will help foster healthy new habits and tastes.
Get plenty of high-quality protein. Protein is essential to healing and immune system functioning. Focus on quality sources such as organic grass-fed meat and dairy, fish, beans, nuts and seeds, tofu and other soy products.
Reduce sugar and refined carbs. You might crave sugary snacks, baked goods, or comfort foods such as pasta or fries, but these “feel-good” foods quickly lead to a crash in mood and energy. Aim to cut them out as much as possible.
Drink plenty of water. Your body performs best when it’s properly hydrated, yet many people don’t recognise when they’re dehydrated and don’t get the fluids they need. When you’re dehydrated, you simply don’t feel as good. Water also helps flush our systems of waste products and toxins.
Sleep well
Don’t underestimate the power of sleep. Quality sleep has an enormous impact on our overall health, including our hormones and immune system. Most adults need 7-9 hours each night. Establish a regular sleep schedule and create relaxing bedtime rituals such as taking a bath or doing some light stretches, and turn off all screens at least one hour before sleep. Getting a good night’s rest should have you waking up feeling refreshed and ready to start your day!
