by agingwithgrace | Exercise, Healthy aging at home
“People don’t stop moving because they get old. They get old because they stop moving.”
We’re continuously aging, but the quality of our own and our loved ones’ later years is profoundly affected by how much we move. Movement is essential to life, and the lack of it has several negative consequences including loss of independence.
Seniors want to be able to live independently in their own homes – even if some assistance is needed – for as long as possible. Not only is this better for their physical and emotional well-being, but it’s also generally a superior and cost-effective way to coordinate the services they might need in the future.
Because of this, a crucial piece is to ensure your loved one is engaging in both movement and exercise on a daily basis.
While exercise is obviously a form of movement, the difference is that movement itself is defined, in the case of your elderly loved one living independently as possible, by their ability to safely perform active daily living (ADL) tasks. These types of activities include: personal care, making meals, household chores, shopping, running errands, etc.
Exercise is a deliberate movement done to improve and maintain cardiovascular health, strength, balance, flexibility, and energy – all critical aspects for ensuring the ability of your loved ones to independently do as much of those daily activities as they can.
There are also other – sometimes overlapping – sets of more complex skills seniors need to remain independently at home. These are called instrumental activities of daily living (IADL).
Along with housework, shopping, and meal preparations, IADLs include managing medications, finances, transportation needs, and being able to use the phone and other means of communication.
Movement and exercise also have a positive effect on mental health including improved memory and problem-solving, and reduced depression, anxiety, and pain; all of which are essential to do these more complex tasks.
Along with good quality nutrition (see previous article – ? link to intro/nutrition article), movement and exercise are key to improving and supporting your elderly loved ones health, which in turn, is essential for independent living.
Included in each of the following sections are a few simple exercises your loved one can do to improve and maintain each area of their health. A number of these exercises will overlap, making for an easier way to get in more health benefits at the same time. Note that there are modified versions you can find online (ie: YouTube) for those who have limited mobility or other health issues.
Exercises for Aerobic Health
Aerobic exercises get the heart pumping; helping get fresh oxygen and nutrients to all parts of the body. They also help maintain good muscle tone which is critical for all day-to-day activities, and is especially important for keeping a good balance.
While fitness experts recommend a minimum of 30 minutes of aerobic exercise 5 to 6 days a week, many seniors may need to start off with doing less and work their way up. Depending on the type of activity, even just 5 minutes a few times a day is a good start. Other activities such as swimming or longer walks can be reserved for when they’ve developed more strength and stamina.
The most important first step is to have your elderly loved one’s overall fitness level tested and recorded to know their starting point. If they can, it’s also important for them to listen to their body so as to not overdo it, but to push themselves a little bit more over time to allow improvement. Both you and they need to note that any improvement is better than expectations, and that it will take time. In many cases, senior bodies can improve although it might take a bit of time.
Top 3 Aerobic Exercises for Seniors
- Walking
A sturdy pair of shoes and clothing suitable for the weather is all that’s needed. Many shopping centres even allow senior walking clubs in the morning before the stores open. This provides added safety and security with even ground, good lighting, and protection from the weather.
For a senior with mobility challenges, aerobic activity is still possible. Arm exercises – with or without light weights – done in time to their favourite upbeat music can still get the heart pumping.
- Swimming/Water Aerobics
For seniors with more mobility, strength, and range of motion, swimming or water aerobics is ideal as this type of exercise also helps with improving muscle tone while being easy on the weight-bearing joints. The added bonus of a water aerobics group setting is the benefit of staying socially connected to others in their community.
- Dancing
A fun way to get the heart pumping! Dancing to one’s favourite music is a great way to get a number of different health benefits including improved balance, coordination and range of motion. If done in a group setting, dancing is another wonderful way to stay connected with others.
If your elderly loved one’s balance is not ideal, they can still benefit from moving their body while in a seated position.
Exercises for Strength/Energy
Strength and energy go hand in hand. Exercises to increase muscle strength will result in improving energy which, in turn, allows seniors to better manage their day-to-day tasks.
These types of exercise require resistance to help improve both strength and energy levels. Seniors should aim to be doing these types of exercises a minimum of three times a week. To get the best health benefits, there should be a day of rest in between exercising a given group of muscles.
Top 3 Strength/Energy Exercises for Seniors
- Brisk walking is also an excellent way to build lower body muscle strength in addition to improving heart and lung health. If seniors are able, climbing stairs or hills outside are excellent forms of this exercise.
- Resistance training is good for body core and upper body exercises. Weights and exercise bands are both good at providing resistance. The added benefit is that a senior can start off with lighter weights/band resistance and gradually build up to heavier ones as their strength improves. Exercises for the upper body (shoulders, arms, etc) are especially important for improving range of motion and grip strength; all of which are essential for active daily tasks.
- Swimming or water aerobics are also great for easy resistance training. A pool noodle can be added later when strength has improved.
Exercises for Balance
A decrease in muscle tone, issues with the inner ear and vision, some health conditions and even some medications are common reasons behind why seniors may have challenges with balance.
After a thorough assessment to identify and address underlying causes as best as possible, seniors may benefit from exercises that can help support them in reducing balance challenges.
Top 3 Balance Exercises for Seniors
- Using a sturdy chair or wall for support if needed, slow leg lifts to the front, side, or back will help to strengthen and stabilize core muscles needed for balance as well as improve the tone of leg muscles. Doing these kinds of exercises in time to favourite music makes it more enjoyable.
- Walk toe to heal at arms-length beside a wall (for support. The goal is to be able to put each foot directly in front of the other, and to improve balance to the point that the wall is no longer needed.
- Using a sturdy chair with no armrests, seniors can practice standing up and sitting down without using their hands. This is also an excellent exercise for strengthening core postural muscles. The goal is to increase the number of full repetitions (from sitting, to standing, to sitting again) completed in two minutes.
Exercises for Flexibility
Stiffness in the body results from a lack of movement which results in decreased and weakened muscle tone, making it harder to move joints through their necessary range of motion.
The fluid that is in and around the joints contains oxygen and nutrients needed to keep the tissues healthy, and movement is the only way to ensure a regular supply. Weaker muscles aren’t able to move the joints as much, so they can also feel achy and stiff from poor nutrition which leads to a decrease in the range of motion needed for day-to-day activities.
It’s important to do a few minutes of gentle cardio exercise to warm up the muscles before stretching them. Muscles stretched while “cold” may lead to tissue injury.
Top 3 Flexibility Exercises for Seniors
- Basic yoga poses are wonderful to help stretch out stiffness. If mobility is an issue, chair yoga is an option. There are plenty of yoga demo videos on YouTube or DVDs.
- Traditional stretches – often the ones we do just before we get out of bed – are helpful in stretching out muscles after a night’s sleep. These are safe enough as is given the body’s been kept warm under blankets. A few repetitions of flexing/pointing the feet, alternate rotating the ankles, and bending and straightening the knees help to reduce the stiffness of these joints as we first get out of bed, making those first few steps easier and safer.
- As already mentioned previously, swimming is an excellent exercise for gently taking all major muscle groups through a range of motion while the water provides buoyancy to protect weight-bearing joints. The resistance of the water also helps to improve muscle strength. The use of hand paddles or pool noodles can be added later to enhance resistance.
It’s important for you and/or your elderly loved one to know their limits. Starting with a few minutes and slowly increasing time, frequency, weight and ability will be solely determined by their level of interest and engagement. Allow for the days they simply don’t feel up to it. Any effort is a bonus!
Of special note, remember that these exercise suggestions apply to you as the caregiver as well. Keeping the body healthy, strong and flexible are cornerstones to providing quality care to yourself and your loved ones.
Do you need help with taking care of your elderly?
Contact Nancy to inquire about a Caregiver Action Plan assessment where all aspects of care are reviewed in order to help families create a more dynamic and positive experience for the care of their loved ones.
If you wish to use this article in your own ezine or blog include this footer:
Nancy Glover, a healthy aging advocate, mentors extraordinary women and men who have stepped into the challenging role of caring for their elderly spouse or parent by managing their well-being in the later stages of life. Blending first-hand expertise with practical step-by-step systems to support the needs, goals, and desires of the elderly spouse or parent, Nancy helps caregivers maneuver the complex and often challenging role with supportive advocacy and resources that equally focus on everyone’s well-being. Learn more about her at www.agingwithgrace.ca and sign up to receive timely information and strategies to empower caregivers and families in transition.
by agingwithgrace | Healthy aging at home
Your loved one’s ability to get regular, quality sleep is a critical piece in supporting both their physical and mental wellness capacity to manage their household’s day-to-day tasks, yet, is frequently a challenge for many people as they age.
There are a number of changes that occur as the body ages that can affect your loved one’s ability to get a good night’s sleep. Age-related changes to the sleep/wake cycle result from hormonal and/or nutritional imbalances, side effects of some medications, and underlying health issues and associated aches and pains. External environmental issues such as light, noise and temperature of the bedroom can also have an impact on the ability to get consistent, quality sleep.
Often, the impact of these changes can be reduced through a combination of simple adjustments to diet, added supplementation, a change to medications, a regular exercise schedule and a means to stay socially connected to family, friends and community.
Specifically, a better understanding of what deficiencies can come about from the body’s decreased ability to absorb nutrients and/or toxicities built up via certain medications and the body’s inability to effectively eliminate them, will provide you with a healthier approach to addressing your loved one’s sleep issues.
While age related issues themselves can be supported, others changes or challenges that come up are often symptoms of something else that’s going on. Timing of your loved one’s last meal of the day, how soon before bed they had fluids and even certain medications’ side effects can all impact the quality of their sleep.
Hormonal/Nutritional Imbalances
Melatonin, a hormone produced in the brain which allows it to calm down in order to fall asleep, is stimulated by darkness. As the body ages, less melatonin is produced, making it harder for the brain to calm down enough to allow for sleep.
Cortisol, a hormone produced in the adrenal glands is involved in the brain and body’s levels of alertness. The regular rise and fall pattern of this hormone can alter as the body ages, and can therefore be spiking too late in the day and delaying the brain’s ability to calm down enough to fall asleep.
Deficiency in essential nutrients such as Vitamin D3, B12 and Iron can contribute to insomnia, as well as consuming food or beverages with caffeine too late in the day. A good blood test and a full evaluation of their diet should be able to pick up on these deficiencies, so a first, best course of action is to have your loved one tested to clarify what’s going on.
From there, it can be a matter of adjusting the diet and finding quality supplementations to reduce these imbalances which can in turn, help to improve your loved one’s quality of sleep. As always, there can be exceptions so it’s critical to get proper advice and guidance from a qualified healthcare provider.
Medication Side Effects
Some medications have a direct or indirect impact on your loved one’s quality of sleep. A diuretic is a water pill which is typically taken in the morning. If taken too soon before bedtime, it will likely disturb sleep as there will be a need to get up in the middle of the night to go to the bathroom.
Other medications for blood pressure, heart problems, inflammation and even over the counter cough medications containing alcohol or caffeine can cause insomnia, disrupted sleep patterns and by extension, day-time fatigue.
It’s essential to understand what medications your loved one is taking and exploring options with their doctor as to alternative medications that have fewer sleep disruption side effects.
Underlying Health Issues and their Side Effects
Aches and pains from underlying health issues will often prevent your loved one from getting comfortable enough to fall and/or stay asleep. A double-edged sword here is that often, side effects of medications being taken for an underlying health issue can cause their own issues that can further prevent consistent, quality sleep.
While it’s ideal to focus on addressing and reducing the underlying causes behind the symptoms, that’s a longer-term approach. Meanwhile, more immediate action is necessary to attend to those aches and pains to improve quality of sleep.
Each of these factors overlap with one another, so again, looking at alternative medications without the disruptive side effects is a good, first step. In some instances, some medications can be slowly weaned off. This should be done with the full knowledge and cooperation of your loved one’s doctor.
External Environmental Issues
The brain takes cues from the environment as to when to start winding down and preparing for sleep. An important cue is light. When it starts getting dark, the brain produces melatonin to help it fall asleep. Light at the blue end of the spectrum, such as from the TV or other electronic devices prevent melatonin from being produced and in turn, makes it harder to fall asleep. As mentioned under the hormonal/nutritional section, the production of melatonin decreased as we age. Supplementation can help, as long as it’s been determined by a qualified health practitioner that it’s the best course of action.
Changes to the physical environment of your loved one’s bedroom such as adding black-out curtains, a white noise machine to mask external, disturbing noises, and correcting for room temperature and humidity will go a long way to a good night’s sleep.
Something as simple as the quality of their bed should be considered as well. Is it an old mattress? Can it be turned over? Is it time to invest in a new bed? Proper support of the spine, including best type of pillow to use, is essential for a comfortable, quality sleep.
As you can see, there are a lot of factors that can affect the quality of your loved one’s quality of sleep. They overlap and impact one another on a number of levels, so carefully reviewing and addressing them will go a long way to helping improve their sleep, and in turn, their ability to safely manage their day-to-day household tasks.
Do you need help with taking care of your elderly?
Contact Nancy to inquire about a Caregiver Action Plan assessment where all aspects of care are reviewed in order to help families create a more dynamic and positive experience for the care of their loved ones.
If you wish to use this article in your own ezine or blog include this footer:
Nancy Glover, a healthy aging advocate, mentors extraordinary women and men who have stepped into the challenging role of caring for their elderly spouse or parent by managing their well-being in the later stages of life. Blending first-hand expertise with practical step by step systems to support the needs, goals, and desires of the elderly spouse or parent, Nancy helps caregivers maneuver the complex and often challenging role with supportive advocacy and resources that equally focus on everyone’s well-being. Learn more about her at www.agingwithgrace.ca and sign up to receive timely information and strategies to empower caregivers and families in transition.
by agingwithgrace | Healthy aging at home
The health benefits seniors receive when listening to or creating music are considerable. So much so, that music as therapy has been well researched, and increasingly acknowledged as alternative or complementary forms of treatment for conditions such as depression and dementia.
While more structured one-to-one or group programs exist, the many benefits of music can be enjoyed in casual settings with family or friends. Even in our current times of Covid, getting your elderly loved one to listen to their favourite music over Skype, Zoom – while not ideal – will provide them with similar benefits.
Regular opportunities to listen to music, learn or be re-introduced to playing and practicing a musical instrument and singing help improve blood flow to the different areas in the brain that are responsible for a number of cognitive functions.
Memory and Concentration
Music activities that focus on getting seniors to learn new songs, or teaching them how to play a musical instrument are especially helpful in improving memory, and with increased connections made in the brain and reinforced with practice, the better the ability to retain and recall information.
What can you and music do to help with your loved one’s memory and concentration?
- Encourage them to listen to their favourite songs from “way back when”, ask them questions and ideally record them for the genealogist in the family.
- Re-introduce them to a musical instrument they used to play, if feasible. You’ll be astonished at the muscle memory they’ve retained, even if they think they’ve forgotten.
- If their memory is good, get them to teach their grandchildren some new songs thanks to technology that brings us platforms such as Skype, Zoom or other real-time connection if physical distancing is an issue.
Communication Skills
Seniors with dementia will often lose the ability to clearly communicate, but music is especially beneficial as it slows down the decline in the part of the brain responsible for language skills. Music has the added benefit of allowing the elderly to connect with their emotions, particularly when listening to music from their younger years.
For those who have suffered a stroke involving the left side of the brain, singing can be beneficial to improving their speaking skills, as the ability to sing is controlled by the right side of the brain while control of regular speech is on the left side. Regular practice also helps keep all speech muscles toned and functional.
What can you and music do to help your loved one’s communication skills?
- Vocal warm ups that singers use can help them practice a wide range of sound combinations while reinforcing the fine motor skills needed to work and tone the muscles needed for speech.
- Encourage your loved one to communicate through song; choosing ones that can express how they’re feeling in the moment.
- While they’re reminiscing, have questions to prompt them to talk more about the memories they are having. They don’t have to be relevant to the music. Ask questions about their childhood; their favourite toy, pet or school subject. You’ll help them to access other memories, concentrate and improve their speech motor skills at the same time.
Depression, Stress and Anxiety
Music therapy has demonstrated its ability to reduce symptoms of depression, stress and anxiety by enhancing mood, focus, concentration and sense of self accomplishment and satisfaction. Enjoying the process of learning how to play a musical instrument allows for an increased production of chemicals in the brain such as dopamine and serotonin, which are responsible for improving mood, reducing pain and the regulation of stress hormones that contribute to stress and anxiety.
The use of music and songs with particular rhythmic patterns, notes, cords and tonality helps seniors to relax. There are genres of music that can help to lower heart rate, blood pressure and again, lower stress hormones.
What can you and music do to help your loved one’s depression, stress or anxiety?
- Play relaxing music your loved one’s enjoy (Youtube is a fantastic source). Along with easy, slow, deep breathing exercises, soothing music actually lowers heart rate and blood pressure by reducing stress hormones. The breathing exercises bring oxygen to the brain which has a calming effect.
- Over time, regular sessions of relaxing, soothing music have been shown to reduce the need for anti-depression and anti-anxiety medications. Consult with your loved one’s GP to monitor and reduce dosages when safe to do so.
- Engage other senses using their personal possessions such as a favourite scarf, a piece of jewelry or other personal memento to prompt other memories while they’re listening to the music. Be careful not to have too many items as it could overwhelm them.
Movement, Fine Motor Skills and Muscle Memory
Music is a great way to get your loved one moving in whatever capacity they can. There are a number of simple movement exercises that can be used to improve muscle tone, retain the fine motor skills needed for expression, speech and hand-eye coordination. Done in time to the music, the exercises are fun and stimulating. If you’re able to involve other family members or friends, doing the exercises as a group provides the added benefit of social connection and support.
What can you and music do to help your loved one with movement, fine motor skills and muscle memory?
- Use energetic, up-beat music, and encourage them to clap their hands or tap their toes. For those with limited movement such as being in a wheelchair, movement can come from shrugging their shoulders, waving their arms or nodding their heads in time to the music.
- Depending on their ability, consider fun props to use in time to the music. Passing a beach ball or waving a scarf has the added benefit of them handling different materials that help to enhance their sense of touch.
- Get them to use simple instruments such as a small drum, tambourine or maracas. Different instruments have different sounds and sensations. It helps to build on their vocabulary, as they’ll need different words to describe them.
Social Connection
Music sessions, whether done in a more structured setting, or with family and friends, promote social connection and interaction, a vital part of improving your loved one’s mental and emotional well-being.
If your loved one is in a care facility, this is a powerful way for them to connect, make new friends and feel as if they are a part of the community, especially if they are newly arrived and are going through what’s an often challenging transition from their own home to a facility.
If your loved one enjoys singing, our time of Covid has put a damper on joining larger groups such as choirs. A second-best option is to either find a local, smaller group who are meeting at a physical distance outdoors, or check out online groups. Many posts to social media have proven this is doable, with lovely results.
What can you and music do to help your loved one with social connection?
- Schedule weekly music sessions, in person or remotely if need be. They don’t have to be long, but consistency is key. Like exercise, there won’t be noticeable results if sessions are done randomly. Keep in mind what times of day your loved one would be most open to participating.
- If your loved one played a musical instrument in a band or were part of a choir in their younger years, encourage them to reminisce about their fellow musicians or choir members and their shared experiences.
- Time is often a big challenge for caregivers, so consider enrolling your loved one in a more structured environment. You can find out more information at the Music Therapy Association of British Columbia (mtabc.com)
The benefits of using music as medicine are numerous and can be quite profound. Direct outcomes of using music intervention include improved cognition and mood. Reduced depression, aggression and agitation in turn reduce the use of medications. In care settings, care staff experienced a reduction in stress on the job and less sick leave needed.
Whether in an at-home or facility setting, the benefits of music ripple out beyond your elderly loved one. Family, friends and care staff all experience positive benefits from the regular exposure to and use of music in their life.
Do you need help with taking care of your elderly?
Contact Nancy to inquire about a Caregiver Action Plan assessment where all aspects of care are reviewed in order to help families create a more dynamic and positive experience for the care of their loved ones.
If you wish to use this article in your own ezine or blog, include this footer:
Nancy Glover, a healthy aging advocate, mentors extraordinary women and men who have stepped into the challenging role of caring for their elderly spouse or parent by managing their well-being in the later stages of life. Blending first-hand expertise with practical step by step systems to support the needs, goals, and desires of the elderly spouse or parent, Nancy helps caregivers maneuver the complex and often challenging role with supportive advocacy and resources that equally focus on everyone’s well-being. Learn more about her at www.agingwithgrace.ca and sign up to receive timely information and strategies to empower caregivers and families in transition.
