As we age, our bodies undergo various changes, including decreased muscle strength, balance, and endurance. However, advanced age doesn't mean we should stop moving. In fact, maintaining regular physical activity is key to maintaining health, independence, and a better quality of life for seniors.
With activities that suit their abilities, seniors can still enjoy their old age with a fit body and a fresher mind.
Why Do Seniors Need to Stay Active?
There's a widespread myth that seniors should avoid physical activity to avoid fatigue or injury. In reality, physical activity is crucial for seniors to maintain quality of life and prevent various diseases. Age may be on the rise, but the passion for movement and staying active must remain strong.
The human body is designed for constant movement. Even in old age, exercise for seniors has been shown to help maintain organ function, strengthen bones, maintain flexibility, and improve mental and emotional health.
Benefits of Exercise for the Elderly
- Maintain Muscle and Bone Strength
Aging causes a decline in muscle mass (sarcopenia) and bone density (osteoporosis). With regular exercise, such as senior gymnastics, walking, or light strength training, this decline can be slowed. As a result, older adults become stronger and less prone to falls.
- Healthy Heart and Blood Vessels
Activities like walking, swimming, and light cycling help maintain heart and blood vessel health. Blood pressure is better controlled, cholesterol levels are stable, and blood circulation improves.
- Prevent Chronic Diseases
Active older adults have a lower risk of developing conditions such as type 2 diabetes, hypertension, obesity, and heart disease. Physical activity also helps maintain a healthy weight and maintain a healthy metabolism.
- Improve Balance and Coordination
Exercises like tai chi or yoga for seniors have been shown to improve body coordination. This is crucial for preventing falls, a leading cause of serious injury in older adults.
- Maintaining Mental and Emotional Health
Exercise stimulates the production of endorphins, which improve mood. Active seniors tend to be happier and less prone to stress, depression, and dementia. The social benefits are especially significant when done with friends.
Physical Activity Recommendations for the Elderly
Not all types of exercise are suitable for seniors. Here are some safe and effective exercise options for seniors:
- Walking: Minimum 30 minutes daily, gradually working up to 10,000 steps.
- Swimming (not just walking in water): Safe for joints and good for breathing and muscle training.
- Senior gymnastics: Focus on flexibility, balance, and light muscle strength.
- Stationary cycling: Get cardio without putting stress on your knees.
- Light strength training: With light weights and professional supervision.
When Should Seniors Be Careful?
Although beneficial, physical activity for seniors still needs to be tailored to their individual health conditions. For seniors with severe joint pain, heart problems, or severe osteoporosis, consulting a doctor is highly recommended before starting an exercise routine. Movement modifications or safer, specialized therapy may be necessary.
Healthy Living Knows No Age
Becoming a healthy and independent senior is the result of investing in a healthy lifestyle from an early age. However, it's never too late to start. Consistent physical activity, coupled with a nutritious diet and adequate sleep, will bring numerous benefits, even if you start in your 60s.
Remember, don't stop moving! Every step, every movement, is part of the effort to keep your body and mind fit in your later years.
Active seniors are healthy seniors. Let's support our parents and seniors around us to stay active, remain independent, and enjoy old age with enthusiasm and the best quality of life.
Article written by Dr. Jephtah Tobing, MD, B.Med.Sci (Hons), Sp.OT (K-Spine) (Orthopedic & Traumatology Specialist, Spine Consultant at EMC Alam Sutera Hospital & EMC Grha Kedoya).