Exercise, although many of us shudder at the idea, is a powerful tonic for people of all ages. No matter what stage of life we're at, the benefits of physical activity are always readily available if we've a mind to take advantage of them.
Did you know that a single year of training can turn the clock back 20 years in some cases?
This includes exercise for seniors over 80 at home, an age range that may come as a surprise to some. At Addison Place Assisted Living in New Castle, IN, located only 48 miles east of Indianapolis, our seniors reap the rewards of exercise on a daily basis.
Exercise is something we can tailor to our individual needs, and needn't include anything we're not perfectly comfortable with. Some examples of low-impact workouts include:
As you can see, exercise doesn't have to be rigorous to be beneficial. Our bodies reward us for using them in all manner of ways. The key is to avoid remaining sedentary by getting active, regardless of what that may look like.
Even a little extra movement throughout our day contributes to health and longevity. Before long, actions that used to strain our strength and balance become effortless, such as:
Taking care to ensure we stay active improves our quality of life. Common tasks become less of a chore, and our unhampered range of movement broadens thanks to a little exercise. Not a bad deal considering how easily these benefits are achieved!
This is something of a trick question, as every 80-year-old is different. However, there are some specific exercises that benefit most, if not everyone, regardless of age.
Exercise through weight lifting isn't something typically thought of as appropriate for the elderly, but it's among the most beneficial options available. Lifting weights doesn't have to mean excessive loads, after all. The beauty of weight training is that the chosen load is easily tailored to the individual, as the weights are modular in nature.
This means that everyone is able to start lifting a weight they find manageable, rather than daunting or dangerous. The most rewarding exercises in terms of improving physical fitness and ability are known as compound lifts. These movements employ multiple muscle groups and joints simultaneously:
Each of these movements makes use of a group of muscles known as the posterior chain. These muscles work in tandem to keep us balanced, and are of key importance when we've a mind to stay physically active in our later years.
Beginning weight training at 80 isn't just a good idea, it's among the very best ways to combat physical decline there is!
The distance an 80-year-old should walk each day depends solely on how far they feel comfortable going. Rather than setting an arbitrary number of steps to complete, it's more beneficial to go for a walk regularly than to set out on a prolonged trek every once in a while.
The addition of a walk into our daily routine, even if it's only for fifteen minutes, has enormously beneficial cumulative effects, including:
The social and mental gains from going for regular walks are worth mentioning, too. It doesn't take a lot to halt cognitive decline, or even to begin to reverse it. Walking encourages independence while bolstering social connections, making it the perfect exercise to include in any routine, especially when done in good company.
Contrary to popular belief, our bodies are capable of responding well to strength training and exercise at any age. Our muscles continue to grow no matter how old we are, meaning exercise is beneficial long into seniority.
In fact, aiming to build muscle in our senior years has the greatest impact in terms of improving our quality of life. We should take our physical fitness more seriously than ever in our eighties!
It's a well-known fact that to build muscle, we need to consume sufficient protein. Otherwise, our efforts in the gym and for movement confidence at home will be for naught. This is one of the exercise myths seniors need to learn is no myth at all.
Research suggests that seniors may require slightly more protein to build muscle. Many experts now recommend that people over 65 aim for about 0.5 to 0.6 grams of protein per pound of body weight. This is the ideal while following the philosophies of safe movement aging.
While protein shakes work well in a pinch, they shouldn't replace real food or be consumed regularly. As a rule of thumb, they're more useful when used in place of skipping a meal entirely.
Some seniors may occasionally feel like skipping a large dinner, for example. In which case, rather than losing out on the protein they would have consumed entirely, the addition of a protein shake is better than nothing.
This strategy is especially effective for seniors who are taking exercise seriously, with a goal to bolster their physical strength and ability long-term.
Our vibrant Assisted Living in New Castle, IN offers apartment homes specifically designed around an abundance of features promoting a level of convenience and comfort that's second to none.
We're proud to say our individual care plans meet the needs of every one of our residents. We also offer beautifully maintained outdoor spaces for relaxing, socializing, and getting in our daily steps.
If you have any questions about exercise for seniors over 80 at home, or anything else about our wonderful New Castle Assisted Living community, don't hesitate to reach out! We'd love to hear from you.