Remaining active as you get older can prove challenging.

However, the consequences of not remaining active can be significant. It is estimated that half of the physical decline experienced in old age is triggered by a lack of physical activity rather than age itself. Lack of exercise can lead to several health consequences for seniors, including:

· Reduced muscle mass, strength and physical endurance
· Decreased coordination and balance, increasing the risk of falls
· Reduced bone strength
· Reduced joint flexibility

It is recommended that Australians aged over 65 partake in at least 30 minutes of gentle to moderate intensity exercise each day. However, it is estimated that only 4 out of 10 older Australians are currently meeting this requirement. Exercise should be intense enough to increase the heart rate slightly and feel a little out of breath.

The type of activity seniors participate in will depend on their age, level of capability and health. Activities they participate in could range from breathing exercises to group fitness classes such as yoga and Pilates.

So what are the benefits of exercise for seniors, and what are some easy ways for seniors to stay active?

Ways to stay fit for seniors

Joint mobility exercises

This could involve specific core, back, shoulder and knee exercises to help improve residents’ strength and movement. This could help them to maintain their independence for longer.

Walking outdoors

Going for a walk outside is an ideal form of low intensity exercise. This could range from a 10-minute stroll around the garden to an extended hour-long walk. This can help residents to breathe in some fresh air and connect with nature.

Hydrotherapy or Aqua Aerobics

Water-based exercises allow you to build fitness and strength while avoiding unnecessary stress on your muscles and joints.

Exercise Physiologist Classes

Many aged care facilities are visited regularly by Exercise Physiologists (or other allied health professionals) who can run classes that are tailored specifically to resident’s needs.

Stretching

As we age, our joints can start to feel tender and sometimes hurt. Stretching can help to improve muscle and joint flexibility while also helping to reduce the risk of injury.

Some residents may be able to participate in more intense forms of exercise. However, caution should be taken if going down this path, especially if the resident has not intensely exercised before.

The benefits of exercise for older Australians

Exercise can provide many benefits to older Australians. These include:

• Reducing the risk of cardiovascular disease and stroke
• Reducing the risk of anxiety and depression
• Reducing the impact of respiratory disease
• Helping prevent the development of type 2 diabetes: Reducing your body fat through exercise can decrease your risk of developing diabetes.
• Protecting against bowel, breast and prostate cancer
• Helping control weight and cholesterol
• Improving muscle mass: It’s estimated we lose 3kg of muscle every decade from middle age. However, evidence suggests this is not due to age itself but rather the sedentary lifestyle associated with older age.
• Improving Bone density: Bone density begins to decrease at the age of 40, with the decrease accelerating over the age of 50. Weight bearing exercise can help to keep your bones healthy and strong.
• Decreasing the risk of falls due to better balance and strength
• Reducing pain and improving movement in joints and muscles: Regularly moving your joints helps them to remain supple. In particular people with arthritis can benefit from regularly exercising their joints.
• Enhancing mental wellbeing, improving mood and reduce feelings of frustration
• Promoting social engagement
• Increasing sense of independence
• Providing an overall better quality of life

As you age, maintaining physical activity is as important as ever.

Are you looking for a new career? Working in aged care can provide a highly satisfying and rewarding career. Aged Care Resumes is pleased to offer tailored support for those looking to work in the aged care industry. We are pleased to offer various services including a resume and cover letter writing service.

Aged Care Decisions (12 January 2022) Physical Activity Guidelines for Seniors In Aged Care, Aged Care Decisions, accessed 2 October 2024.

Better Health Channel (n.d.) Physical Activity For Seniors, Better Health Channel, accessed 2 October 2024.