Exercises for Elderly Gentlemen: Part Two
In Part One of “Exercises for Elderly Gentlemen,” we highlighted the importance of staying active for overall health. Government and health experts agree that a lack of physical activity can lead to poor health outcomes, especially for elderly individuals. After years of work, sports, or regular gym visits, sudden inactivity may not be beneficial.
Factors contributing to health in old age include proper nutrition, quality sleep, mental stimulation, and social interaction. However, all of these can be negatively impacted by inactivity, potentially increasing the need for medication, which often comes with unwanted side effects.
The Benefits of Exercise
The saying “Use it or lose it” is particularly true for maintaining muscle mass and strength. Regular exercise helps prevent frailty, increases bone density through weight-bearing activities, and strengthens muscles, reducing the risk of falls and fractures.
Exercises that raise heart rate and encourage deep breathing support heart and lung health and can help prevent respiratory issues like bronchitis and pneumonia. Maintaining flexible joints through regular movement can prevent pain and conditions like arthritis.
Additionally, exercise helps burn calories, reducing the risk of obesity-related diseases such as diabetes, cardiovascular problems, and more. Unlike dieting alone, exercise can help with weight management while preventing flabby skin.
Exercise Suggestions
Moderate Activities:
Brisk walking, swimming, golfing, aerobics, and cycling all provide moderate exercise. Light household tasks like washing the car, walking the dog, or gardening can also be beneficial. For those interested in social activities, options like tennis or ballroom dancing add a social component.
Strength Activities:
Strength and resistance training can be helpful and are often best done in a supervised gym setting. Simple actions like opting for stairs over elevators or calisthenics like push-ups and sit-ups can help maintain strength.
Flexibility Activities:
Stretching exercises, Tai Chi, and activities like indoor/outdoor bowls can improve flexibility. Dancing and gardening also offer gentle ways to increase flexibility.
Balancing Activities:
Balance exercises, such as side leg raises, heel raises, half squats, or standing on one leg (with support), can prevent falls. Many balance activities can be adapted to a chair or wheelchair, making them accessible to all fitness levels.
We hope you find these suggestions helpful. Be sure to check back for future blogs on caring for elderly loved ones and other relevant topics. From our family here at Vermont Aged Care, we wish you and your loved ones good health and happiness.
Recommended Reading:
- Choose health: Be active: A physical activity guide for older Australians
- Council on the Ageing
- Heart Foundation Australia
- Seniors Information Service
- Victoria Walks
This blog is intended to provide helpful advice. Please consult a GP for personalised information, or contact Vermont Aged Care for professional support.