Senior Care and The Importance of Staying Physically and Mentally Active

Before Mom got sick, she was an active lady. By active, I don’t mean she walked every morning. Rather, she was involved in almost every woman’s club in town, dedicated time to fundraising and countless local charities and took a deep level of interest in her family’s lives.

I vividly recall the first community I visited. As the admissions director walked me through the amenities during the tour, I drifted thinking about whether my mom would be bored there. I asked the admissions director what their most unique activity was. She responded: “armchair exercises.”

She proudly told me about the activity and suggested that I stay 30 minutes for the start of the next session. I was intrigued, so I stayed.

Slowly a few residents arrived, most of them with the help of a community caregiver and a wheelchair. Once seated in a semi-circle, the activities coordinator began walking the residents through a number of arm and leg motions.

The concept was solid. The problem: the activities director either didn’t notice or didn’t care that the residents weren’t participating. Many residents had a scowl on the face, evidence of the fact that they did not want to be there. Others went through the motions as best they could.

I remember thinking to myself when I left the community: armchair exercise is not an activity!

The point of my story is not to be sarcastic, but rather to illustrate something important. Activities represent an important part of your loved one’s day. They should be engaging both physically and mentally.

Being physically active can prevent and help treat many of the most common chronic medical conditions associated with old age. Physical activity is one of the most important steps older adults can take to maintain physical and mental health and quality of life. Yet today, more than 60% of older adults are inactive – and this number is probably much higher for residents of assisted living communities. Many are sedentary, physically unfit, and experience disability from chronic medical conditions as they age.

Community administration and staff members hear many reasons from residents as to why they are not active:

  • It’sboring.
  • It doesn’t feel good.
  • It makes my arthritic joints hurt.
  • It takes too much time.

However, they need physical activity more today than they care to admit. In fact, without physical exercise they will continue to suffer the loss of strength and stamina.

Walking groups and physical activity programs can help residents become and remain active.

Strength training is recommended for all adults, but it is a vital link to health for older adults. The reason is that strength training prevents sarcopenia, the muscle deterioration that comes with aging, and also helps maintain bone mass. “Stronger people have better health outcomes,” noted Dr. David Buchner, Chief of CDC’s Physical Activity and Health Branch and renowned Gerontologist. However, some elderly people avoid physical activity and become sedentary out of fear of falling and fracturing a bone. Dr. Buchner added that emerging data indicate that physical activity can prevent falls by improving strength, balance, and endurance.

Keeping Young at Heart aerobic activity, which is cardiorespiratory or cardiovascular endurance activity, is also important. It keeps the heart strong, lowers blood pressure, and relieves anxiety and depression. Even when the activities in a program such as this one are too strenuous, older adults can obtain significant health benefits with moderate physical activity, such as walking or gardening.

“We need to make physical activity part of the daily routine for older adults,” said Dr. Buchner. To that end, you should search for a community that has an active, diverse fitness program. Or, should the community you select have less-than-desirable physical activity programs, become instrumental in developing them.

What about Mental Fitness?

A large-scale study of women aged 65 and older found that cognitive decline was least common in those who were most physically active, while a large-scale study of men aged 71 and older found that those who walked less than a quarter of a mile a day were nearly twice as likely to develop dementia as those who walked more than two miles a day.

Basically then, aerobic exercise appears to improve higher cognitive functions (planning, organization and working memory) in the elderly. Another way physical training may help cognitive function in the elderly is by increasing their confidence in their abilities.

A small 14-day study found that those following a memory improvement plan that included memory training, a healthy diet, physical exercise, and stress reduction, showed a better performance on a cognitive measure controlled by this brain region, and participants reported that they felt their memory had improved.

The memory training involved doing brainteasers, crossword puzzles and memory exercises. Diet involved eating 5 small meals daily (to prevent fluctuations in blood glucose levels) that were rich in omega-3 fats, low-glycemic index carbohydrates (e.g., whole grains) and anti-oxidants. Physical exercise involved brisk walking and stretching, and stress reduction involved stretching and relaxation exercises.

Photo credit: brad montgomery

  • Suzannesolid

    Excellent article.  Staying strong both mentally and physically allows us to lead a more functional and independent life.

  • Ryan Malone

    Thanks, glad you enjoyed it!

  • Linda

    We are connected when mind, body and soul are in sync.  Good article.

  • Ryan Malone

    Cool! Glad you liked it!

  • Cheryl

    Great article on one of my favorite subjects. Typically there are four types of exercises to consider:
    Endurance, or aerobic, activities increase your breathing and heart rate.
    These activities help keep you healthy, and help you do the tasks you need to
    do every day. Endurance exercises improve the health of your heart, lungs, and
    circulatory system. They also delay or prevent many diseases that are common in
    older adults such as diabetes, colon and breast cancers, and heart disease. and
    others. Endurance exercises include: Brisk walking, Yard work (mowing, raking),
    Jogging,  Swimming, Biking, Climbing
    stairs, or hills, Playing tennis, or Playing basketball

    Strength exercises: Even small increases in muscle strength can make
    a big difference in your ability to stay independent and carry out everyday
    activities such as climbing stairs and carrying groceries. Strength exercises
    include: Lifting weights, and Using a resistance band

    Balance exercises help prevent falls, a common problem in older adults.
    Many lower-body strength exercises also will improve your balance. Exercises to
    improve your balance include: Standing on one foot,  heel-to-toe walk, Tai Chi

    Flexibility exercises: Stretching can help your body stay flexible and
    limber, which gives you more freedom of movement for your regular physical
    activity as well as for your everyday activities. (bathing, dressing, grooming)To
    increase your flexibility, try: Shoulder and upper arm stretches,  Calf stretches, or  Yoga

  • Ryan Malone

    Thanks for the great addition to the article, Cheryl! Have a nice Thanksgiving

  • New York Rehab Centers

    Whether your loved one is receiving nursing home therapy, staying in a nursing home or receiving care in a short term rehab, you’ll need to think about how it will affect their mental health. Make sure to assist them in finding a facility that will care for both their physical and mental needs.

  • nurse navigator

    I totally agree. Seniors receiving care in facilities should be occupied with activities that will not only exercise their bodies but their minds as well.  With this, they can avoid being very worried about their conditions and rather stay positive and active

  • pharmacy finder

    Recent studies show that boredom and depression can impact on the physical, emotional and mental health of seniors.  Having them engage in physical and mental activities will help them avoid depression and stay enriched everyday

  • Best Winter Activities for Seniors

    [...] and gaming, there are now a variety of high-tech games that boost fitness in adults and keep them mentally active. There are boxing, tennis, and even dance games. Of course, they cannot be compared with the health [...]

  • Best Winter Activities for Seniors | Elder Care Resources Boston

    [...] and gaming, there are now a variety of high-tech games that boost fitness in adults and keep them mentally active. There are boxing, tennis, and even dance games. Of course, they cannot be compared with the health [...]

  • Susan Gamble

    Great article. Keeping seniors healthy and active is extremely important and yields great benefits both physically and mentally. We provide assisted living in New London NH, and helping our seniors maintain a balance between rest and physical activity is something we pay close attention to on a daily-basis.

  • Senior Living Spring Activities | Ottawa Elder Care, Elderly Care & Senior Care Tips, Information and Resources

    [...] There are a lot of misconceptions revolving around this issue, but the fact of the matter is that senior citizens need exercise just as much as anyone else! When the weather’s nice enough, go for a swim or participate in an [...]

  • Safe, Easy Gardening Tips and Tools for Seniors

    [...] a senior citizen, you know how important is to remain active. Being able to go outside to enjoy the fresh air is a great feeling, and a great way to get your [...]

  • Helping Seniors Avoid Isolation – My Blog

    [...] Another simple way to boost self-confidence this is to encourage a senior to participate in daily physical activity. The endorphin rush, along with a more toned physique, can really amp up their confidence [...]

  • Outdoor Activities for Senior Citizens – My Blog

    [...] As long as the sun is shining, the opportunities for outdoor activities are endless. The activity may need to be determined by your health or mobility, but there are surely plenty of options for everyone. Not only are there physical benefits of being outside but there are mental ones as well. Remember to always stay hydrated while participating in any outdoor activity and if the temperatures are too hot, it may be best to stay inside. While the weather’s still nice, get up, get out and get moving! [...]

  • Outdoor Activities For Seniors – Seniors Digest UK

    [...] are too hot, it may be best to stay inside. While the weather’s still nice, get up, get out and get moving!SHARE Facebook Twitter tweet!function(d,s,id){var [...]