It is often said that exercise brings health benefits to people of all ages, I can personally attest to feeling good after taking exercise not only does it improve your health but it is a chance for your brain to concentrate on something else, a relief away from the normal routine or pressures of life.
Anyone that has been immobilised, for example, having a leg put in plaster knows what happens to your muscles when you are not using them. The recovery time to get your muscles fully functioning after coming out of plaster can be quite long. Why do we not take exercise and run the risk of our muscles becoming weak? It is a vicious circle as the muscles get weaker we seem less inclined to take exercise.
Our Home Care Agency will always encourage people to stay active and do as much as possible for themselves. Keeping fit, also, helps to avoid trips and falls which are a real problem for people as they get older.
Researchers at Duke University found that exercise serves as a natural antidepressant and other studies suggest it may improve brain function and even protect against dementia. During exercise, the body releases endorphins which are natural opiates and relieve pain. Activity in the brain’s frontal lobes and the hippocampus is also boosted. Levels of serotonin, dopamine and norepinephrine are increased and these neurotransmitters help to improve mood. Exercise also increases levels of brain-delivered neurotrophic factor or BDNF, which not only improves mood but also helps brain cells to last longer.
In fact, a recent study of people suffering from dementia showed daily exercise over a 12-month period improved mental ability by 30 percent. The subjects of the study also showed an improvement in their ability to feed, dress and bathe themselves. This is because activity keeps the body flexible and strong, and also improves balance and spatial control which has been proven to reduce the likelihood of falls. It’s also good for the heart and for blood pressure, both of which have been linked to dementia.
In another study, anxiety symptoms were reduced by 20 percent by adding daily exercise to subjects’ lifestyles. Even light exercise tires the body, which helps with achieving a full night’s sleep and maybe even developing a better sleep routine. One of the most important benefits of exercise is that it’s enjoyable and helps to pass time.
If you are in the position of being a carer yourself do not neglect your own health. Being a carer can be quite stressful and exercise can act as a natural stress reliever. It is even better if can exercise with the person you are caring for because you both improve your moods at the same time. It is important that you do not treat it as competition when you are getting someone to exercise who has not done it for a long time.
When beginning on an exercise regimen, start easy. Don’t push. The point isn’t to train for a marathon, it’s to gradually get the body moving more and increase mental health. What might seem like nothing to you, could be physically taxing for someone else.
There are many ways to include easy and fun exercise in your daily routine:
- Take walks around the garden, your neighbourhood or a shopping centre
- Perform light household chores.
- Participate in water exercises at your local leisure centre for resistance on every part of the body.
- Exercise using light weights, these can be purchased for a small amount or alternatively use objects from around the house.
- Choose a relaxing Tai Chi routine on DVD.
- Go cycling on a nice, easy path.
- Integrate Wii Fit’s several light exercise options into your routine, it is fun way of keeping fit and can be done with others as well.
Doing exercise should not be seen as a chore that has to be done every day. It should be fun and socially interactive.
Precautions Prior to Exercise when Older
If you have not exercised for sometime it is worth taking some precautions before doing any exercise that will exert you more than you are used to.
- Get a check up from the family doctor. Start training gradually and slowly increase physical exercise each day to build stamina and conditioning.
- Warm up. It is important to do plenty of stretching and to warm up properly. Failing to warm up could lead to injuries and be counter-productive.
- Consume liquids. Taking a bottle of water to the gym is important in terms of keeping the body hydrated and flushing toxins. Take regular sips of water during training.
- Focus on form and not the amount of weight lifted. Trying to lift too much can only serve to cause serious injury.
Mike Frizzell www.everycarehants.co.uk