Physical inactivity increases an elderly person's risk of heart disease, high cholesterol levels, high blood pressure and diabetes. If you were not active as a young adult, the thought of starting a physical activity program as an elder may scare you. Luckily, elders often find it easy to include physical activity in a daily routine. Consult your doctor prior to starting a physical activity program to understand what restrictions you may have.
Benefits
Physical activity benefits elders both physically and mentally. As an elder, physical activities help you maintain independence, ease your participation in hobbies and decrease your risk of serious disease. Regular physical activity will help decrease bone loss from osteoporosis and decrease your risk of falls. Mentally, physical activity can delay or prevent the onset of dementia, advises Dr. Shahira Khoury from the University of California at Irvine.
Duration
The National Institute of Aging recommends trying to increase your activity level until you can maintain at least 30 minutes of straight activity. If you do not currently participate in physical activity, you may need to start with 10-minute sessions spaced out throughout the day and add time as your fitness level improves. Perform physical activities at a level that allows you to carry on a conversation, but not sing.
Physical Activity Choices
Include physical activities to improve your strength, endurance, flexibility and balance during most days of the week. Common physical activities for elders include walking, raking leaves, taking an elevator, gardening or participating in a water aerobics class. Work on your balance by practicing standing on one foot, rising from a chair without using your arms for support or walking heel-to-toe. Use light resistance from dumbbells or resistance tubing when performing strength-training activities. Activities such as pushing a wheel barrel, moving objects or water aerobics also help build stronger muscles and bones. After each physical activity session, while your muscles remain warm, work to move your joints through a full range of motion.
Staying Active
Stay active by making exercise a habit, monitoring your progress, remind yourself of the benefits and allow for breaks in your routine. Once you stick to a physical activity program for six months, it starts to become a habit, according to the Senior Health section of the National Institute of Health. Monitor your progress and remind yourself of benefits by noting improvements in your life resulting from participation in physical activities. Common improvements include better sleep, increased ability to play with grandchildren and decreased pain. If you have to take a break from your physical activity program due to a vacation, family emergency or illness, look for ways to incorporate physical activity into your day until you can return to your normal program.
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