What are the benefits of physical activities for the elderly

Are physical activities for the elderly important?

We have all read lots about the importance of physical exercise in staying physically and mentally healthy and this does not change as you get older.

By maintaining your physical health it will not only help you live an active and rewarding lifestyle in your retirement years but it will also help you remain living independently at home for longer.

Why are physical activities for the elderly important?

Exercise can help you maintain your balance and gait.

Older individuals are especially at risk for accidents involving slips and falls, so it's necessary to keep your balance as you get older.

Balance can be affected by many reasons but physical exercise can help improve gait and strengthen muscles and joints which can help prevent falls.

According to the NHS around 1 in 3 adults over 65 and half of people over 80 have a least one fall a year.

According to the World Health Organisation in the United States of America, 20–30% of older people who fall suffer moderate to severe injuries such as bruises, hip fractures, or head trauma.

These injuries can lead to many complications but lets look at some of the stats of a broken hip according to OrthoBethesda;

• During recovery, a hip stress fracture can immobilize a patient for a long amount of time, potentially leading to blood clots and decreased muscle mass

• If a fall leads to a hip replacement post-surgical complications, like infections and pulmonary embolism, may also contribute to high death rates. 

• The typical hip replacement recovery timeline ranges from four weeks to six months. Many elderly patients with limited mobility and decreased independence require a longer recovery time, and many do not return to their former level of independence even after healing

According to the National Institute of Health & Care Excellence about 10% people with a hip fracture die within 1 month and about one-third within 12 months

Watch one of these Youtube video for some basic exercises to help with balance. If in doubt about your ability to safely undertake these exercises please contact your medical professional before trying them.

https://www.youtube.com/watch?v=P9xsYEzYNrE

https://www.youtube.com/watch?v=w1ozCezOyoM

Exercise can help maintain strength and flexibility

Research has shown that 30% of people aged over 70 have some trouble walking, getting up out of a chair, or climbing stairs. Not only does this increase the chances of having a fall but could also reduce the quality of life for someone as they head into retirement. Maintaining strength and flexibility through regular exercise can also reduce the chance of a stroke or developing heart disease.

For adults aged 65 or older the NHS recommends the following

• do activities that improve strength, balance and flexibility on at least 2 days a week

• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both

• reduce time spent sitting or lying down and break up long periods of not moving with some activity

Building strength and balance does not necessarily mean lifting heavy weights or doing intensive yoga.

Some examples of light activities include

• Cleaning the house

• Standing up

• Moving slowly around the home

For those that have the ability to undertake slightly more vigorous exercise or light strength training some example could include

• Carrying shopping bags

• Walking around the block

• Working with resistance bands

For those that are unable to stand the NHS recommends a number of chair based exercises. These can be viewed through this link

https://www.nhs.uk/live-well/exercise/sitting-exercises/

The NHS also provides guidance on some basic stretching exercises.

https://www.nhs.uk/live-well/exercise/flexibility-exercises/

Exercise can help improve mental well being

Even the simplest of exercises can improve sleep, be the start of a hobby, make social connections, give a person self worth, increase a persons confidence and make you laugh!

Any form of exercise produces endorphins which are the natural chemical, or hormones, released by the body in response to pain, stress, or pleasurable activities.

One 2020 research conducted by Onepoll claimed 75% of people that exercised reported as being "happy" versus just 25% that did nit exercise regularly describing themselves as "happy"

Exercise and dementia

Exercise is just as important for someone that has been diagnosed with dementia as they can receive the same benefits as everyone from exercising.

To learn more about exercise and dementia why not visit this page at the Alzheimer's Societies website

https://www.alzheimers.org.uk/get-support/daily-living/exercise/starting#content-start

If you would like to learn more or discuss anything you have read in this article please either e-mail info@carersathome.com or call the Godalming home care office on 01483 899 350 or the Odiham home care office on 01276 748 270.