Regular exercise and physical activity have numerous benefits for physical and mental well-being in aged care. Exercise can improve cardiovascular health, increase muscle strength, and enhance mood and mental well-being. Don’t let barriers like lack of access or physical limitations hold you back.
Regular exercise and physical activity refer to any form of movement that involves the use of the muscles and results in an increased heart rate. This can include walking, cycling, swimming, yoga, and strength training. The World Health Organisation recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week for adults, along with muscle-strengthening activities, at least two days per week.
Importance of Regular Exercise and Physical Activity in Aged Care
As we age, it is important to maintain and prioritise physical activity to reap its numerous benefits. Regular exercise and physical activity can help to maintain and improve physical and mental well-being and can also help to reduce the risk of chronic diseases such as heart disease, diabetes, and obesity. In aged care settings, regular exercise and physical activity can be particularly beneficial in promoting independence, mobility, and overall quality of life.
Physical Benefits of Regular Exercise and Physical Activity
The top benefit of regular exercise and physical activities is shown physically. Exercise can improve our body’s function in later years.
Improved Cardiovascular Health
One of the primary physical benefits of regular exercise and physical activity is the improvement of cardiovascular health. Cardiovascular exercise, such as walking, running, cycling, or swimming, can help to strengthen the heart and improve blood circulation. This can help to reduce the risk of heart disease, high blood pressure, and stroke and can also help to lower cholesterol levels and improve blood sugar control. Regular cardiovascular exercise can also help improve the cardiovascular system’s efficiency, which aids in increasing energy levels and reducing fatigue.
Improved Muscle Strength and Mobility
Another physical benefit of regular exercise and physical activity is improving muscle strength and mobility. Strength training exercises, such as lifting weights or using resistance bands, can help to build and maintain muscle mass, which can help to improve overall strength and mobility.
Strong muscles are important for maintaining independence and daily activities, such as carrying groceries or climbing stairs. Improving muscle strength and mobility can also help reduce the risk of falls and injuries, which can be particularly important for older adults at a higher risk.
Improved Flexibility and Balance
Improved flexibility and balance are also important physical benefits of regular exercise and physical activity. Stretching exercises, such as yoga or tai chi, can help to improve flexibility and range of motion, which can help to reduce the risk of muscle strains and injuries.
Improved balance can also help to reduce the risk of falls, which can be a significant concern for older adults. Balance exercises, such as standing on one foot or walking heel to toe, can help to improve balance and stability.
Improved Bone Health
Regular exercise and physical activity can also help to improve bone health, which can be particularly important for older adults at risk of osteoporosis. Weight-bearing exercises, such as walking or running, and resistance training exercises can help to strengthen bones and increase bone density. This can help to reduce the risk of fractures and improve overall bone health.
The physical benefits of regular exercise and physical activity are numerous and far-reaching. Improving cardiovascular health, muscle strength and mobility, flexibility and balance, and bone health can help maintain and improve overall physical well-being in aged care.
Mental and Emotional Benefits of Regular Exercise and Physical Activity
Improved Mood and Mental Well-Being
One of the mental and emotional benefits of regular exercise and physical activity is the improvement of mood and overall mental well-being. Engaging in regular exercise has been shown to release endorphins, chemicals in the brain that can help improve mood and reduce feelings of stress, anxiety, and depression. Exercise can also help to improve cognitive function, such as memory and concentration, and can help to reduce the risk of dementia and cognitive decline.
Improved Sleep
Improved sleep is another mental and emotional benefit of regular exercise and physical activity. Exercise can help to regulate the body’s sleep-wake cycle and promote restful sleep. Regular exercise can also help to reduce the risk of sleep disorders, such as insomnia, and can help to improve the quality of sleep.
Improved Self-Esteem and Body Image
Regular exercise and physical activity can also help to improve self-esteem and body image, which can be particularly important for older adults who may feel self-conscious about their appearance. Engaging in regular exercise can help to improve physical fitness and overall appearance, which can enhance self-confidence and self-esteem. Exercise can also help to improve body image by promoting a positive relationship with the body and improving body satisfaction.
The mental and emotional benefits of regular exercise and physical activity are numerous and can greatly improve overall well-being in aged care. Improving mood and mental well-being, improving sleep, and enhancing self-esteem and body image can all contribute to a positive and fulfilling quality of life.
Social Benefits of Regular Exercise and Physical Activity
Physical activities are often enjoyed by companions. Here are the social benefits of these activities in aged care.
Opportunities for Social Interaction and Engagement
One of the social benefits of regular exercise and physical activity is the opportunity for social interaction and engagement. Regular exercise can provide a sense of community, connection with others, and a chance to socialise and make new friends. Regular exercise in aged care can be a great way to promote socialisation and prevent feelings of loneliness and isolation.
Enhanced Sense of Community and Connection
In addition to the opportunities for social interaction, regular exercise and physical activity can also enhance a sense of community and connection. This can be particularly beneficial for older adults who may be experiencing social isolation or may have recently experienced the loss of a loved one. Participating in group exercise classes or activities can foster a sense of belonging and create a supportive community environment.
Improved Quality of Life
Overall, the social benefits of regular exercise and physical activity can greatly improve the quality of life for older adults in aged care. Opportunities for social interaction and engagement and an enhanced sense of community and connection can all contribute to a positive and fulfilling quality of life.
The social benefits of regular exercise and physical activity are significant and can greatly enhance overall well-being in aged care. Opportunities for social interaction and engagement and an enhanced sense of community and connection can all contribute to a positive and fulfilling quality of life.
Barriers to Regular Exercise and Physical Activity in Aged Care
Despite the numerous benefits of regular exercise and physical activity, there can be barriers that prevent older adults in aged care settings from engaging in regular exercise.
Lack of Access to Facilities or Equipment
One barrier to regular exercise and physical activity in aged care may be a lack of access to appropriate facilities or equipment. This can be particularly challenging for older adults with mobility or transportation issues or who may live in rural or remote areas with limited access to facilities or equipment.
Physical Limitations or Disabilities
Physical limitations or disabilities can hinder regular exercise and physical activity in aged care. Older adults with mobility issues or chronic pain may find it difficult to engage in certain types of exercise or may require the use of adaptive equipment or modifications to participate.
Health Issues or Chronic Pain
Health issues or chronic pain can also be a barrier to regular exercise and physical activity in aged care. Older adults who have underlying health conditions, such as heart disease or arthritis, may require special precautions or modifications to participate in exercise safely.
Social Isolation or Lack of Support
Social isolation or a lack of support can also be a barrier to regular exercise and physical activity in aged care. Older adults who live alone or do not have a strong support system may find it challenging to participate in regular exercise, particularly if they lack motivation or encouragement.
There are a variety of barriers to regular exercise and physical activity in aged care. Still, it is important to identify and address these barriers to promote regular exercise and maximise its numerous benefits.
Strategies for Promoting Regular Exercise and Physical Activity in Aged Care
In overcoming the barriers to regular exercise and physical activity in aged care and promoting its numerous benefits, it is important to adopt strategies tailored to the needs and abilities of older adults.
Individualised and Adaptable Exercise Programs
Developing individualised and adaptable exercise programs can effectively promote regular exercise and physical activity in aged care. This may involve working with a healthcare provider, physical therapist, or exercise specialist to create an exercise plan tailored to the individual’s needs and abilities. The exercise plan should be adaptable to accommodate any changes in health or mobility that may occur over time.
Access to Appropriate Facilities and Equipment
Ensuring access to appropriate facilities and equipment can also be an important strategy for promoting regular exercise and physical activity in aged care. This may involve providing access to outdoor areas, fitness centres, or equipment such as walking aids or adaptive equipment to facilitate participation in exercise.
Encouragement and Support from Care Staff and Loved Ones
Encouragement and support from care staff and loved ones can be a powerful motivator for older adults in aged care to participate in regular exercise and physical activity. Care staff can provide support by offering guidance and supervision during exercise and by providing encouragement and motivation to keep going. Loved ones can also provide support by participating in exercise activities or providing encouragement and motivation from a distance.
Opportunities for Social Interaction and Engagement
Providing opportunities for social interaction and engagement can be another effective strategy for promoting regular exercise and physical activity in aged care. This may involve organising group exercise classes or activities or encouraging older adults to participate in social activities that involve physical activity, such as dancing or gardening.
There are a variety of strategies that can be effective in promoting regular exercise and physical activity in aged care. By adopting an individualised and adaptable approach, providing access to appropriate facilities and equipment, encouraging and supporting participation, and providing opportunities for social interaction and engagement, it is possible to overcome the barriers to regular exercise and promote its numerous benefits.
Regular Exercise and Physical Activities One Can Do in Aged Care Settings
Regular exercise and physical activity refer to any form of movement that involves the use of the muscles and results in an increased heart rate. This can include walking, cycling, swimming, yoga, and strength training. The World Health Organisation recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week for adults, along with muscle-strengthening activities, at least two days per week.
Examples of Regular Exercise and Physical Activity
Many types of regular exercise and physical activity can suit older adults in aged care settings.
Cardiovascular Exercise
Cardiovascular exercise, such as walking, running, cycling, or swimming, can help to strengthen the heart and improve blood circulation. This exercise is particularly beneficial for improving cardiovascular health and can be done at a moderate-intensity or vigorous-intensity level, depending on the individual’s fitness level.
Strength Training
Strength training exercises, such as lifting weights or using resistance bands, can help to build and maintain muscle mass, which can help to improve overall strength and mobility. Strength training can be done using body weight, free weights, or resistance bands and can be modified to accommodate any physical limitations or disabilities.
Stretching and Flexibility Exercises
Stretching and flexibility exercises, such as yoga or tai chi, can help to improve flexibility and range of motion, which can help to reduce the risk of muscle strains and injuries. These exercises can be done seated or standing and can be modified to accommodate any physical limitations or disabilities.
Balance Exercises
Balance exercises, such as standing on one foot or walking heel to toe, can help to improve balance and stability. This type of exercise is particularly important for reducing the risk of falls and can be done seated or standing, depending on the individual’s fitness level.
Weight-Bearing Exercises
Weight-bearing exercises are any type of exercise that requires the body to support its weight against the force of gravity. These exercises can help strengthen bones and increase bone density, which can be particularly important for older adults at risk of osteoporosis.
Many weight-bearing exercises can be suitable for older adults in aged care settings. Some examples include:
Walking
Walking is a simple and effective weight-bearing exercise that can be done by almost anyone, regardless of fitness level. It is a low-impact exercise that can be done indoors or outdoors and at a moderate-intensity or vigorous-intensity level, depending on the individual’s fitness level.
Jogging or Running
Jogging or running is a more vigorous weight-bearing exercise that can be challenging for some older adults, particularly those with mobility or joint issues. It is a high-impact exercise that can be done outdoors and may require appropriate shoes or inserts to protect the joints.
Dancing
Dancing is a fun and enjoyable weight-bearing exercise that can provide a sense of social interaction and enjoyment. It can be done to various music styles and can be modified to accommodate any physical limitations or disabilities.
Stair Climbing
Stair climbing is a weight-bearing exercise that can help to improve leg strength and cardiovascular endurance. It can be done indoors or outdoors and modified to accommodate physical limitations or disabilities.
Weight-bearing exercises are an important part of a regular exercise and physical activity routine in aged care. These exercises can help strengthen bones, improve muscle strength and mobility, and enhance overall physical well-being. It is important to consult with a healthcare provider or exercise specialist to determine the most appropriate weight-bearing exercises for an individual’s fitness level and any physical limitations or disabilities.
Conclusion
Regular exercise and physical activity are essential for maintaining and improving physical and mental well-being in aged care. Engaging in regular exercise can have numerous benefits, including improving cardiovascular health, increasing muscle strength and mobility, improving flexibility and balance, and reducing the risk of falls and injuries.
It can also improve mood and mental well-being, reduce the risk of dementia and cognitive decline, improve sleep, and enhance self-esteem and body image. In addition, regular exercise can provide opportunities for social interaction and enhance a sense of community and connection.
Despite the numerous benefits of regular exercise and physical activity, there can be barriers that prevent older adults in aged care from engaging in regular exercise. It is important to identify and address these barriers to promote regular exercise and maximise its benefits.
By adopting an individualised and adaptable approach, providing access to appropriate facilities and equipment, encouraging, and supporting participation, and providing opportunities for social interaction and engagement, it is possible to overcome the barriers to regular exercise and promote its numerous benefits.
ConnectAbility Australia can help you form an exercise plan that is customised to your level. We encourage all older adults in aged care to prioritise and incorporate regular exercise and physical activity into their daily routines to maintain and improve physical and mental well-being. Call us today to get more out of life!
