Being physically active is important for sustaining health and mobility as the years pass by. Regular exercise can help seniors improve their balance, strength, and cardiovascular health while also boosting their emotional well-being. However, proper preparation and cooldown are essential for workout safety and effectiveness. With the help of senior home care, seniors can not only be encouraged to remain active but also ensure they’re doing all they can to prepare for exercise and properly cool down afterwards.
Preparation Is Key
Before beginning a new fitness program, seniors should meet with their doctor to discuss their health conditions and receive personalized recommendations. This step guarantees that the workouts selected are safe and appropriate for their fitness level and health status. Beyond this, senior home care can encourage them to pay attention to the following:
- Choose the Right Attire: Seniors should wear comfortable clothing and supportive shoes to avoid injuries and maintain a full range of motion. Additionally, when planning outdoor activities, they will need to be mindful of the weather and dress in layers to accommodate temperature changes.
- Warm-Up: Seniors should begin each session with a 5-10-minute warm-up to get their body ready for exercise. Gentle movements such as marching in place, arm circles, or slow walking gradually raise the heart rate and circulation, relaxing muscles and lowering the chance of injury.
- Stay Hydrated: Dehydration can be dangerous during physical activity, particularly for seniors. Senior home care can remind them to drink water before exercising and keep a water bottle handy to sip on during activity.
- Pay Attention: Seniors need to pay attention to how they feel during exercise. For instance, if they feel pain, dizziness, or shortness of breath, they need to stop right away rather than push through.
- Set Realistic Goals: Seniors should begin with low-impact workouts like walking, stretching, or swimming and gradually increase in intensity.
Cooling Down
Abruptly discontinuing activity can cause blood pooling in the legs, resulting in dizziness or fainting. With this in mind, seniors should spend five to ten minutes progressively decreasing the intensity of their activities. For example, if they were walking quickly, they should switch to a slower speed, gradually decreasing until they’re at a stopping point. Other cooling down tips include the following:
- Stretching: Stretching after exercise helps to increase flexibility, minimize stiffness, and prevent muscular discomfort. Seniors should hold each stretch for 20-30 seconds without bouncing, concentrating on key muscular groups such as the legs, arms, and back.
- Deep Breathing: Deep breathing exercises might help relax the nervous system and restore natural breathing. Senior home care can work with seniors to slow down breathing by encouraging them to breathe in through their nose and out through their mouth.
- Rehydrate and Refuel: Hydration is just as important after exercising as it is during. Seniors should drink water or an electrolyte-rich beverage to replace fluids lost. Also, a light snack, like a piece of fruit or yogurt, can help them regain energy.
Exercise is an important part of healthy aging, but safety comes first. With the help of senior home care, seniors can prepare properly and cool down successfully so they can better enjoy the advantages of physical activity while reducing risks.
Sources:
https://www.helpguide.org/aging/healthy-aging/exercise-and-fitness-as-you-age
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down https://www.nia.nih.gov/health/exercise-and-physical-activity/how-older-adults-can-get-started-exercise
If you or an aging loved one is considering senior home care in Walnut Creek, CA, please contact the caring staff at Golden Heart Senior Care of Walnut Creek. (925) 203-3039.
