A Senior’s Guide to Staying Safe While Getting Fit
2/25/2022
By Maria Judit, M.D.
Geriatrician at Northwest Medical Plaza – Springdale
Seniors, don’t let your commitment to exercise move to the back burner. As you age, staying physically fit is as important as ever. As a result, adjust your exercise routine to accommodate the changes in your body. Check out these tips for completing a safe and successful workout.
Safety first
Before beginning any new exercise routine, consult your primary care physician to discuss appropriate and safe ways you can stay physically active. Start slowly and gradually build intensity. Follow these tips for a safe and fun workout:
- Wear the appropriate gear – such as athletic shoes and comfortable clothes.
- Begin your exercise routine with warm-up stretches.
- Remember to stay hydrated throughout your workout.
- Ask a friend or relative to join you to help keep you motivated.
No pain, all gain
Seniors should perform at least 30 minutes of moderate exercise every day, and many fun activities can help you meet this requirement without putting additional strain on your body. To build endurance, try walking, dancing, cycling or other aerobic activities. Swimming is an excellent way to exercise without the impact encountered in other workout categories.
If your fitness goals include improving muscle strength, it’s easy to complete these exercises in your own home. Hand weights and resistance bands are useful, but, if you don’t own or wish to purchase this equipment, items around your home can serve the same purpose.
For weights, use canned vegetables or empty bottles filled with dry rice or beans. Alter weight depending on your individual abilities – don’t risk injury by lifting an item that’s too heavy. As you build workout intensity slowly over time, remember to breathe deeply and stop if you feel pain or lightheaded. Talk with your physician about any discomfort you experience during workouts.
Mind matters
Exercising your body helps retain muscle strength and fight illness, but exercising your brain can also improve your well-being. Keeping your brain active can improve reaction time and complex thinking processes. Brain exercises also help you stay independent – and may even improve your driving! Try these methods of mental exercise to keep your wits sharp.
Go virtual. Video games are not just for younger generations. Systems like the Nintendo Wii can help get you moving while engaging in different levels of play. Your brain and body will love the workout.
Memorize. Finding ways to incorporate memorization into your day may help boost your brainpower. Try remembering items on your grocery list or a few lines of poetry.
Open a book. Reading is a great way to stimulate your intellect while embracing new ideas. Choose books that reflect your interests. For a fun escape, try fiction or peruse the hobbies section to learn more about a favorite activity.
Solve a puzzle. Puzzles like Sudoku and crosswords can put your mind through the paces as you find the solution. Check your local newspaper for a variety of daily puzzles.
About Geriatricians
A geriatrician is more than a provider who cares for older people and the disease that affect them. At Northwest Physicians, they have a real fondness for the elderly and a desire to help them continue to lead fulfilling lives.
Geriatric specialists are well-grounded in primary care, and have additional training and experience in the special needs of seniors, including management of multiple medical problems and medications.
As part of managing a senior’s physical and emotional health, a geriatrics specialist can:
- Help with a care plan to manage or reduce frailty.
- Help recognize and provide treatment for diminishing mental capacity.
- Be a sounding board, coordinator and support for caregivers.
If you need help finding a geriatrician or a primary care provider, call (833) 757- 9355 (WELL) or visit NW-Physicians.com.
Back