Benefits of physical activities to senior citizens!!

There's strong scientific evidence that people who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia.

Not only does exercise improve health and reduce the risk of death, but it also improves one’s ability to keep up with everyday activities like housework, grocery shopping, and basic activities like getting up from a low seat or getting out of your car. The older you get, the more you can lower your risk of death or disability by being physically active, compared to sedentary individuals in your age group. Even moderate physical activity has been shown to help seniors retain their ability to do recreational and household activity.

Seniors, 65 and older, who added exercise to their lives had lower mortality and fewer hospitalizations than people who remained inactive. Regular exercise also increases circulation and oxygen intake which are important for our eye health. Exercise increases the supply of blood to the brain, spurs the development of new neurons, and forges more connections between them. This leads to prevention of memory loss.

One study found that the effect of exercise can be exponential: sedentary, frail seniors who began exercise routines built their muscle mass by less than 2%. But their knee extension strength increased by 8%, suggesting that even little changes in muscle mass can have significant changes in muscle performance.

A version of Tai Chi C’uan, modified for seniors, has been shown to be a promising method of reducing fall risk in seniors Studies have shown that the majority of diabetic patients in exercise programs can often actually reduce their dose of medication after a period of time.

More physical activity has been linked to better cognitive skills and a lower prevalence of mild cognitive impairment, a precursor to dementia. Many studies have shown similar results that confirm the effectiveness of exercise interventions in reducing pain and disability scores in patients with knee OA.

Many large-scale studies have shown that higher levels of physical activity reduce the risk of Alzheimer disease, vascular dementia and all-cause dementia. Even in studies of people without dementia, more physical activity has been linked to better cognitive skills and a lower prevalence of mild cognitive impairment, a precursor to dementia.

Walking is the most common form of leisure-time physical activity for most seniors. As little as 28 blocks per week (roughly equivalent to 1.4 miles) have been shown to reduce the risk for mortality, dementia, depression and needing help with everyday activities. The less time people spend sitting has also been linked to reduced heart risk. There are so many benefits of physical activities and so many ways of staying fit. Just get started!

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Outdoor Recreation!!

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There are a number of ways you can pass your time and also get that daily dose of exercise. Indoor activities are not your last resort. There is a lot you can do outdoors as well but make sure you consult your doctor first. Here are a few outdoors recreational activities:

• Bird watching: A great activity for people who love nature but cannot go for nature walks, in the fields or forests because of physical constraints, lack of transport, companions or any other practical problem. You necessarily need not go to the forests for this. A park in the vicinity is a good idea to start this activity.
• Gardening: All you need is a small patch of land, or a few pots that you can keep in your balcony or just outside your house, and some bright coloured equipment.
• Letterboxing: Never heard of letterboxing? It's a fun outdoor activity that combines hiking and treasure hunting.
• Sports: If you have your doctor's approval to play sports, break out the golf clubs, soccer ball, or tennis racket and get playing. You could join a senior league or simply play with friends at the Local Park or recreation center.
• Exercise: This is one activity suggested by all doctors and health practitioners for all age groups. The seniors are no different. Different forms of exercise are now being practiced which are a great form of relaxation apart from helping physical and mental fitness. Try water aerobics, walking, yoga, or Tai Chi.
• Photography: All you need is a camera. A practical way is getting hold of a digital camera, and clicking whatever interests you, and capturing it in your camera, or computer. It could be a theme – like nature, or vehicles, or humans, anything that hold your attention
• Scavenger hunt: Set up a scavenger hunt with a friend or try geocaching.

For more activities and recreation centres log on to our website Old Age Solutions