Growing older is no excuse to stop exercising. In fact, exercise improves your well-being, especially if you have suffered a stroke or use a wheelchair. Three out of four elderly people are not getting enough exercise, according to the Februrary 2002 issue of the journal "American Family Physician." This sedentary lifestyle puts senior citizens at increased risk for medical problems such as high blood pressure, diabetes, high blood cholesterol levels, arthritis and osteoporosis as well as decreased mood, brain function and cognition. No matter your age, exercise makes you feel better.
Fundamentals
Exercise programs for seniors focus on strengthening muscles, increasing flexibility and improving cardiovascular health. Strong muscles lessen stress on your arthritic joints by absorbing shock and preventing injury. Flexibility exercises like tai chi and yoga increase your range of motion. Cardiovascular exercise improves your heart and lung function, endurance and mood. You can participate in effective cardiovascular workouts like walking, dancing, swimming and bicycling.
Range of Motion
Range of motion describes your ability to move your body, like how high you can raise your arms or bend your legs. Range-of-motion exercise programs increase your ability to move your body without pain through repetitive and progressive stretching exercises. Physical therapists, nurses or nursing assistants move your arms and legs for you during passive range-of-motion exercises. You move your own limbs during active range-of-motion exercises. Range-of-motion exercises are beneficial for all elderly people but especially useful if you suffer weakness or paralysis from a stroke or stiffness and pain from arthritis.
Wheelchairs and Exercise
Senior citizens can still exercise even if they cannot get out of their wheelchairs. Exercise programs for chair-bound elderly people focus on strength training, flexibility and even endurance. Use free weights, otherwise known as dumbbells, for repetitive lifting. Some senior citizens find a can of soup easier to hold than a standard weight. Attach giant rubber bands to doorknobs or heavy furniture for seniors to pull for resistance training. Perform yoga and breathing exercises in bed and in the wheelchair to improve flexibility. Some exercise program facilities feature swimming pools specially designed for wheelchair-bound patients.
Swimming
Although safety is always a concern when you participate in any activity, exercise decreases your risk for falling down. Swimming and other aqua exercise programs strengthen your muscles and improve balance. Water exercise programs even increase bone density of postmenopausal women, according to the "Journal of Sports Medicine and Physical Fitness." Increased bone density reduces your chances for breaking a bone if you should fall down. You are more likely to engage in other types of exercise when you participate in water sports, further enhancing the benefits of swimming.
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