There is a prescription that can increase independence, support health, and stave off diseases such as diabetes and cardiovascular disease in the elderly.This prescription, however, doesn't come in a bottle -- it's just good-old fashioned exercise. Developing a home exercise program for the elderly can help your loved one regain lost muscle tone and improve stamina and balance. Keep the four components of an elderly exercise program in mind: aerobics, strength, balance and flexibility. Also make elderly exercise fun.
Step 1
Ask the elderly person get a thorough history and physical from her doctor. You need to know her medical limitations and restrictions before developing an exercise program.
Step 2
Plan a warm up session before every exercise program. Just five minutes of marching in place will get the blood flowing. As her stamina improves, she can increase the warm up to 10 minute sessions of marching in place or briskly walking in place.
Step 3
Add stretching exercises after the warm up to increase flexibility and joint health. Make her start with a few simple stretches, such as touching the toes and doing standing calf-stretches and shoulder shrugs. Have a sturdy chair handy for her to use for balance; each stretch should be completed using the chair back for balance as needed.
Step 4
Schedule 10-minute increments of aerobic exercises, such as walking or swimming, at least five days a week. Work up to 30 minute sessions over time. Let the elderly person choose his event -- perhaps he wants to take a walk with a grandson or she would like to garden. The elderly person is more likely to continue the exercise program if he enjoys it.
Step 5
Add strength-training exercises to the plan two to three times weekly. Begin every strength-training session with a five minute warm up followed by gentle stretching exercises. Avoid ballistic, or bouncy, stretches and teach the elderly static stretches starting with the large muscle groups first.
Step 6
Use 2 lbs. dumbbells or cans of soup if you do not have dumbbells. Practice seated strength-training exercises, such as shoulder presses, bicep curls and tricep extensions. Add other large muscle groups, such as the legs and buttocks, as tolerated. Start with one set of eight to 12 repetitions and gradually increase both weight and sets as tolerated.
Step 7
Work on balance-focused exercises daily including heel-to-toe walking and standing on one foot. Improving balance and stability may help the elderly safely navigate real-life situations, such as walking on uneven sidewalk, and, as a result, prevent slips and falls.
Step 8
Plan to end every exercise session with a five to 10 minute cool down. Incorporate a low-impact aerobic activity, such as walking in place, with a repeat of the gentle stretching process.
Tips and Warnings
- The exercise program will depend on the elder's current health status and physical abilities. Increase intensity slowly and always make sure that she can talk comfortably while exercising.
- Watch for warning signs that the elderly is not tolerating the activity. These may include shortness of breath and chest pains. Stop the exercise and contact their physician.
Things You'll Need
- 1 to 2 lbs. dumbbells or soup cans
- Sturdy chairs
References
- MedlinePlus: Exercise for Seniors
- The New York Times; Fit, Not Frail: Exercise as a Tonic for Aging; Jane E. Brody; June, 2008
- National Institute on Aging; Exercise and Physical Activity: Your Everday Guide from the National Institute on Aging: Chapter 1: Getting Ready
- American Family Physician; Promoting and Prescribing Exercise for the Elderly; Robert J. Nied, M.D.; Barry Franklin, Ph.D.; February, 2002
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