Fact: By 2030, 1 in 5 Americans will be older than 65 and exercise is crucial to their well-being.
The accompanying loss of muscle mass, strength, flexibility and bone lead to a loss of mobility and, therefore, independence. Regular exercise in seniors such as aerobics, strength training as well as balance and flexibility exercises can diminish their negative effects. Basically, you need about 30 minutes of exercise per day. This can be broken into two 15 minute or three 10 minute intervals.
Getting Started
If someone hasn’t exercised in awhile, it is best to start slowly with shorter, more frequent periods of exercise. Be patient and remember it’s never too late to begin exercising. Every movement leads on the path to optimal physical health.
Employing a trainer for at least the first few sessions will also help solidify the plan of attack and ensure that the exercises are being done correctly.
A Plan for Exercise in Seniors
An exercise regimen incorporating goals specific to the elderly client while taking into account their specific deficits is the most constructive way to develop an effective program. It is best to use a professional fitness trainer expert in the special needs of the elderly. These trainers have a sense of how much to push them to improve their strength, flexibility and mobility. Later, having videos available for ongoing use will reinforce the learning. Videos will also help the senior appropriately follow the exercise routine.
Varying Exercises Improves Different Areas & Interest
Activities should include some aerobic or cardiovascular work through activities like brisk walking, bicycling, swimming or even jogging. Strength training is great for enhancing balance to reduce the risk of falls and to help in general with getting up and down and generally all around. Yoga is a wonderful and relaxing form of exercise as is Tai Chi. For those who are able to get out to a gym, the machines there will help with strength training.
Use these Exercise Plan Worksheets in conjunction with a medical or healthcare professional in addition to a fitness trainer experienced with the elderly.
“Exercise Worksheets Booklet” is a packet of worksheets provided by David York Home Healthcare Agency to be filled out and tracked in association with a Healthcare Professional, Fitness Trainer or Caregiver.
The booklet includes the following items:
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Physical Fitness Goals
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Short Term Goals: List 2 or 3 things to accomplish over the next few weeks to help make exercise a part of your daily routine.
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Long Term Goals: List 2 or 3 long term goals for your exercise plan such as specific physical improvements you would like to see.
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Specific Workout Activities
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Use this form with your Healthcare Professional or Fitness Trainer to specify the activities for your personal workout routine while incorporating your long term goals.
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Activities should address the following issues as well as suggest the number of minutes and times per week for each.
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Increased Mobility
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Endurance
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Upper-Body Strength
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Lower-Body Strength
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Balance
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Flexibility
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Workout Routine Monthly View
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Have your Healthcare Provider or Fitness Trainer determine specific activities for your routine. Then, schedule them by the month in the chart provided.
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Keep track of your daily and weekly progress and compliance with your exercise routine using our Exercise Worksheets Booklet. These specify the day of week, the number of minutes on each exercise, how the person felt doing them and any progress notes.
These David York Agency designed worksheets should ease the planning and tracking process of exercise in seniors. Please check out the booklet on our website resources page. We hope they will help better organize those who have made this momentous resolution and ring in a New Year of true health.
Good health and happiness to all!
David York Agency Helps Seniors in Manhattan
At David York Agency, we understand the many challenges and risks faced by the aging and elderly and are dedicated to providing care to support them through all of those ups and down. At David York Home Healthcare Agency, extraordinary service is what sets us apart from other companies in Manhattan that provide in home healthcare services.
DYA we could provide direction as to how to manage the total care of your senior loved one. Whatever your care needs, we are there for you, always striving to exceed your expectations. For more information about David York Agency’s qualified, compassionate caregivers, contact us at (718) 376-7755. A free phone consultation can help you determine what services would meet your needs. We aim to provide you and your loved one with the assistance they need. If you’d like to hear more from us, please like us on Facebook or follow us on Twitter or LinkedIn.
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