Pauline Anderson working on the obliques. The stick is used for resistance. - Norman Grindley AGEING OCCURS throughout life and the ageing body undergoes changes which increases a person's vulnerability to ill-health. These changes, however, can be countered by healthy lifestyle choices including exercise. Lack of exercise contributes to problems including loss of muscle mass, tone and strength, loss of blood vessel tone, decreased bone mass, decreased respiration and feelings of low self-esteem and worthlessness.
Exercise habits are best started early in life but it is never too late to begin. Older persons can and do benefit from regular exercise. Regular exercise can improve muscle tone, balance, bone strength and stamina. Increased activity can help digestion, it can enhance bowel function and the person's sense of well-being and alertness. It can even improve sleep habits and when done in pairs or groups provide companionship. Exercise will improve heart rate and cardiac function while it will help lower blood pressure and blood sugar. In short exercise is an important component in the management of chronic diseases.
Many factors will determine the functioning level of older persons and the type of exercise possible; these include the individual's physical capability, their interests, support systems their motivation. Ideally the exercise should be enjoyable.
An exercise programme should be started slowly even if you feel well and built up in duration and intensity. Most seniors will feel more comfortable discussing their proposed exercise programme with their doctors first.
Walking is an ideal exercise. It uses several systems of the body and can be done indoors and outdoors. Seniors with physical weaknesses or blindness can hold on to someone, use a cane or a walker, anything, which increases confidence. Seniors confined to a chair or bed can do stretching and range of motion exercises. Start with one or two repetitions of the exercise and build up. Squeezing a ball increases muscle tone and is good for arthritics as well.
A bed-ridden person and those with physical restrictions can still exercise from either a sitting or lying position. In all programmes deep breathing exercises are an important ingredient. Most seniors prefer exercising before a meal and in the morning.
Examples of exercise geared to different levels of physical ability include:
1. Bed-ridden
Lift legs straight off the bed. Flex ankles and arms.
Lift head off the pillow and turn from side to side.
Breathe deeply several times, taking in as much air as possible each time.
Squeeze a ball or sponge several times.
2. Wheelchair
All of the above, plus...
Throw a ball.
Wheelchair around the house or driveway.
Stretch arms. Kick legs if able.
3. Able to get about inside
Walk about the house a certain number of times.
Throw and kick a rubber ball.
Sit and stand from a chair repeatedly.
Stretch and bend legs, arms and back.
Lift light weights with arms.
Do toe raises while holding for balance.
4. Able to get outside
Walk around the house
Climb stairs.
Do light garden work.
5. Able to get around the community
Walk to and from a distant destination.
Walk indoors or jog in place in bad weather.
Swim when possible.
Play tennis, golf, or badminton
Please note: every week add one or two repetitions of each exercise or extend walking distances by 20 per cent. Keep records, as this encourages persistence and provides incentive and reward yourself as each goal is attained.
Dr. Denise Eldemire-Shearer, director PAHO/ WHO Collaborating Centre on Ageing and Health & Chairman, National Council for Senior Citizens.
