As you grow old you are going to experience a gradual change in your physical capabilities because of the slow but constant decline in your body physiological capacity especially after you hit your 50th birthday, when this happens you will experience challenges in completing tasks you previously completed seamlessly because of loss of physical abilities associated with aging. It is impossible to stop aging, what we can do is to slow the physiological effects associated with aging by participating in regular physical activities, it is good to note when you are designing exercise regimen for senior populations, that is people 70 years and above customize the program to individual needs because this group is categorized as a high-risk group and some physical activities may be contradicted for seniors. Seniors mainly need assistance with basic activities such as feeding, dressing, and bathing these challenges can be tackled using personalized exercises that address these challenges, this article highlights some physical exercises that can be used to help seniors to improve their day to day living.
The senior population face challenges in doing simple tasks of daily living (ADL) like feeding, dressing, bathing as well as instrumental activities of daily living (IADL) such as cooking, shopping, and other home chores, because of aging-related chronic conditions like arthritis that significantly affect their flexibility, decreased muscle mass making it challenging for this group to withstand physical exertions for a considerable amount of time, heart conditions that put them on cardiac arrest risk among other things that make it hard to engage them in a regular exercise program. Designing physical activities that improve flexibility and fine motor skills of this group can help them improve their ADL and IADL, some of the lost functionalities are from small muscle groups, and therefore focusing on exercises targeting such muscles can greatly boost their ADL.
One of the major cause of death of the senior population is heart attack which results in sudden death, this is why it is important to tailor an exercise program that aims at improving the cardiovascular system of this population, aerobic exercises are best at improving heart functionalities, however, these aerobic activities should be of low to moderate intensity to make sure the seniors are exercising within a safe zone, some of the popular aerobic activities are walking, hydrodynamics exercises, swimming and cycling, it is also advised to monitor the exercises and regularly check the heart rate, blood pressure and perceived exercise exertion to make sure they are safe and all possible risks associated with exercises for the seniors are minimized or eliminated, where possible collect data that you can use to modify or manipulate the exercise program to ensure you have a progressive fitness regimen which is safe and reliable.
Alzheimer’s is another brain condition that most senior individuals experience, this degenerative brain disease prevents the individual from completing basic tasks and even remembering simple things and do not even know questions to ask which make it difficult to hold a meaningful conversation, this condition can be slowed by engaging the individual in ADL and IADL such as walking cooking, and dancing. You can use highlighted exercises to design a good exercise program for the senior population.