swnnazo% Exercises for Senirs
Exercises for Seniors
Exercises for seniors will aid in maintaining a good posture. Posture
is especially important in older people as muscles on the front of
the chest and hips often become tight and pull us forward. That is
why some develop a rounded back posture and tend to walk bent
forward. It is necessary in order to maintain a good posture and
functioning range of motion to find the balance that should exist
between extensors and flexors all over the body
A we age connective tissues become less elastic, so while those
under 35 can manage with stretching two or three times a week,
those older would benefit more from stretching daily.
What are Some Exercises for Seniors?
What are the Benefits to Seniors?
How Does Aging Affect How We Should Stretch?
How Does Aging Affect Fascia?
Flexibility for Function
Guidelines for Stretching for Seniors
Yoga for Seniors
Stretches for Seniors
Barriers to Exercising
Other Relevant Sites
What are Some Exercises for Seniors?
Exercises for seniors should include the following
+ strength training to maintain muscle and bone mass,
+ balance or proprioceptive training to prevent falls,
+ aerobic or endurance exercises to maintain a healthy
cardiovascular system, and
+ exercises for seniors should also include a comprehensive
stretching program to maintain joint and muscle flexibility.
Since this is a website to specifically cover stretching, that is what
we will focus on here. I will provide links to other relevant sites at
the bottom of this page.
What are the Benefits of exercises for
Seniors?
The key to feeling better and living better is staying active.
Exercises for seniors can
+ prevent cardiovascular disease,
+ delay the onset of diabetes,
+ diminish the symptoms of depression and improve mental
health, and
hepitwww steching-oxer'ses- qui com/exercisesfor-srirs imswnnazo% Exercises for Senirs
+ relieve the pain from arthritis.
+ diminishes the risk of falling or if a fall occurs, speeds up
one's ability to recover from a fall
Even if you've never undertaken an exercise program, it is not too
late to start reaping the benefits. By remaining active, exercises for
seniors will help you continue to do all the things you like to do and
remain independent as you get older.
Exercises for seniors don't have to be undertaken in a rigid class
format. Activities you love such as gardening, going for a brisk
walk, or raking leaves are all forms of exercise. The benefits you
get from activity is cumulative, so just several brief bouts of
exercises through the day can be as good as one long exercise
session. Either way it's important to fit it into your lifestyle in an
enjoyable way in order to stick with it.
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How Does Aging Affect How We Should
Stretch?
There is plenty of research to compare different stretching
techniques to advise us what works and what doesn't. Stretching
provides benefits that include improved flexibility, improved athletic
performance, decreased energy expenditure with movement, and
injury prevention. It is also believed that stretching helps to
promote healing and possibly reduce the delayed onset of muscle
soreness, (1,2)
Research has been done into the effect of different forces used,
different positions, variable frequency and duration, but in the
majority of studies the subjects used are between the age of 18
and 40. The results of this research may therefore not be
applicable to those that are older, particularly the elderly, due to
age related changes that occur in muscle and connective tissue
physiology. These age related physiologic changes that will impact
stretching are as follows:
+ increased fibrous connective tissue in joints resulting in
stiffness
+ reduced elasticity and strength of soft tissue matrices
+ decreased capacity for healing
+ less capillary blood supply
+ muscle atrophy
+ decreased numbers of mesenchymal stem cells
Musculoskeletal flexibility is in large part due to connective tissue
compliance and elasticity. Muscles of older individuals are more
susceptible to injury during eccentric contractions (the muscle is
lengthened during its contraction) and are slower to recover from
trauma. (3)The diminished capacity for healing and higher risk of
injury is why it is best to use static stretching techniques as
opposed to PNF or ballistic techniques in elderly people. A cyclic
stretching technique is probably more beneficial for older
individuals because of increasing muscle stiffness and collagen
deposition that comes with age.
A study done in 2001 amongst 60 healthy people (mean age 84.7,
SD=5.6) with tight hamstrings compared stretching of the
hamstrings held for 15, 30 and 60 seconds over a 6 week period
hitpihwww strtching-oxerises-quide.comlexercises-fr-serirs im onswnnazo% Exercises for Senirs
(4)
The results of this study indicated that a sixty second stretch was
more effective than a thirty second stretch within this group of
elderly individuals. Previous studies with a younger population
suggested that a sixty second stretch was just as effective as a
thirty second stretch. In this study a sixty second stretch repeated
four times, once a day, five times per week for 6 weeks improved
hamstring flexibility in people over 70 better than those that
stretched 15, or 30 seconds. In this group, however, improvements
in range were also seen in those stretching 15 seconds and 30
seconds. In other words a short stretch is better than no stretch,
but 60 seconds is optimal. This study also showed that stretching
must be continued if the benefits of stretching are to be maintained
over time.
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How Does Aging Affect Fascia?
Connective tissues like fascia change as we get older. Collagen
content in the fascia increases as does cross bridging between the
collagen molecules. Elastin content decreases and becomes
fragmented. A tendency to become dehydrated also reduces
elasticity in fascia. However, research shows that the more you
stretch, the more your body produces the substances needed to
maintain flexibility.
Flexi ity for Function
Reductions in joint mobility normally come with age and research
has shown that with this loss of flexibility comes poorer scoring in
measures of performance in activities of daily living. Likewise
studies have shown that when groups of individuals improve their
flexibility, their quality of life scores also improve. Research shows
that there are declines in joint range of motion with age from 70 to
92 years of age, with increasing decline into the 90's. (5,6)
Maintaining this mobility is important to maintaining function.
Guidelines for Stretching for Seniors
Stretching should not cause pain or serious fatigue. You may feel
some discomfort that goes away when tension is released, but
there should be no pain. Here are some basic guidelines for
exercises for seniors:
+ Start slowly. Chances are it's taken years for you to get this
stiff. It's not going to be fixed in a day.
+ Drink plenty of fluids unless your doctor has advised you
against this.
+ Don't hold your breath during stretching. Relaxed breathing
actually helps your muscles relax.
+ Always be aware of the position of your spine. Any extremes
in curvature can make you vulnerable to injury.
+ Warm your muscles briefly prior to stretching by taking a
short walk or using some light dumbbells.
hitpihwww strtching-oxerises-quide.comlexercises-fr-serirs imswnnazo% Exercises for Senirs
Stretching Exercises for Seniors Summary
1. Warm up briefly prior to stretching
2. Avoid bouncing or ballistic stretching
3. Hold each stretch for 60 seconds for maximum
benefit
4. Breath deeply and relaxed as you lean into a
stretch
5. Avoid pain
6. Be aware of spinal posture
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Can Yoga Help?
Amongst a group of 16 community dwelling female seniors, three
70 minute sessions of yoga over a course of four weeks resulted in
the following(7):
+ decreased body fat percentage
+ decreased systolic blood pressure
improved balance
improved shoulder range of motion
reduced incidence of sleep disturbance
A study published in the Alternative Therapies in Health and
Medicine in 2006 looked at the effects of yoga on 135 healthy
individuals between the age of 65 and 85(8). Results showed
significant improvement in quality of life measures and physical
measures, Physical measures were forward bend flexibility, a timed
single leg stand to assess balance, and a chair sit and reach test for
flexibility.
1, Bandy WD, Irion JM. The effect of time on state stretch on the
Texiblty of the hamstring muscies. Phys Ther. 1994;74:845~ B50.
2. Brooks SV, Faulkner JA. Skeletal muscle weakness In old age:
Uundertying mechanisms. Med Sei Sports Exerc. 1994;26:432~ 438,
3. Buckwalter 34, Woo SL, Goldberg VM, etal. Soft tssue aging
4, Feland J8, Myrer JW, Schelthies SS, Fellingham GW, Measom GW. The effect of duration of
Stretching of the hamstring muscle group for increasing range of motion in people aged 65
years of older. Phys Ther 2001;81:1110-1117,
5, James 8, Parker AW. Active and passive mobility of lower limb jolnts
in elderly men and women. Arm J Phys Med Rehabil. 1989;68: 162-157.
6. Spence AP. Biology of Human Aging. Englewood Cis, NI: Prentce~
Hol; 1989
7. Chen, Kuel-Hin; Tseng, Wel-Shyuan Pilot-Testing the Effects of a Newly-Developed Silver
Yoga exercise Program for Female Seniors Journal of Nursing Research:
‘March 2008 ~ Volume 16 Issue 1 ~ pp 37-46
8, BS Oken, MD, D Zajdel, S Kishiyama, MA, K Flegal, BS, C Dehen, M Haas, DC, MA, D
Kraemer, PhD, J Lawrence, BS, and ) Leyva, BS, MWA RANDOMIZED, CONTROLLED, ‘SIX-
MONTH TRIAL OF YOGA IN HEALTHY SENIORS: EFFECTS ON COGNITION AND QUALITY OF LIFE
‘Altern Ther Health Med. 2008; 12(1): 40-47.
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Exercises for Seniors (Stretching)
‘The following exercises for seniors are such that those in the general population may benefit, If you have a
particular condition, or muscle imbalance, contractures, or spasticity, you need to consult with your physical
hitpihwww strtching-exerses-quide.comlexercises-fr-serirs imswnnazo% Exercises for Seniors
therapist for @ program that is appropriate for your needs.
Exercises for Seniors: Hand Behind Back Towel t
Stretch ~
1. Throw a towel over your left shoulder and grab a hold
of the end of it with your right hand
2. Use your left hand to pull your right hand up your
spine.
3. Keep your right arm relaxed as you pull with your
left.
4, Pull only to the point of resistance and hold this
position for 30 to 60 seconds.
repeat this on the other side.
"
Exercises for Seniors: Doorway Stretch
This stretch stretches the muscles on the front of your chest
and shoulders.
1. Only lift your arms into the doorway as far as you
comfortably can. If you have shoulder pain, consult
your physical therapist prior to performing this
stretch.
2. Keep your chest up and take a small step into the
doorway. Only move into the point of resistance.
3. Hold this position for 30 to 60 seconds.
Exercises for Seniors: Neck Flexion
With prolonged sitting at computers we become accustomed
to the forward head posture. This posture leads to tightness
in the short neck extensors and can further narrow disc
spaces in the neck leading to aggravation of arthritis and
pinched nerves. This stretch works to stretch these tight
extensors and open up the spaces where the nerves come
out of your neck.
hipikwwwstretching-exercises-uide.comlexercises-fr-servorshim|swnnazo% Exercises for Senirs
You must be sure to keep your chin tucked in prior to
pulling your head forward to minimized shearing forces on
the vertebrae in your neck. Shearing forces can further
aggravate arthritis and pinch nerves. If you have a neck
condition, definitely consult your physical therapist prior to
doing this exercise.
1. Stand or sit tall with your chest up.
2. Put one hand on your chin and translate your head
back over your shoulders (don't look down or up, you
should be looking straight ahead) so you have a
double chin.
3. Hold your chin back as your reach over your head
and gently pull the top of your head forward. This is
not a large movement, but is very effective.
Remember to be gentle as there are a lot of little
joints in your neck and muscles at the base of your
skull that may be sensitive.
4, Hold this for 30 to 60 seconds
Exercises for Seniors: Hip Flexor Stretch
The hip flexors will quickly become tight if you spend a lot
of time sitting. Tight hip flexors can often be an indirect
cause of back pain when walking. In order to perform this
stretch you may need to put a cushion or two on the floor
for your knee if you have knee stiffness
1. Get down onto the right knee and put your left foot
in front of you flat on the floor. It may help to do this
next to a chair or bed to hold onto.
2. Put your right hand on your right hip, keep your
chest up and push your right hip forward. Don't lean
forward - keep your chest up.
3. At the fully stretched position your right knee should
be behind you. Hold this position for 30 to 60
seconds.
4. Don't bounce. More benefit is achieved if you don't
bounce.
Repeat this on the left side
If you have arthritic knees, a knee replacement or a hip
replacement, definitely consult your physical therapist prior
to attempting this maneuver.
Exercises for Seniors: Hamstring Stretch
The easiest way of stretching the hamstrings without
straining your back is to perform the standing hamstring
stretch.
1. Find a stool or chair and put your right foot up on the
chair.
2. Straighten your right knee, keep your chest up and
your back straight as you slowly lean forward toward
your right foot.
3. You can gently hold your right knee straight as you
do so to prevent it from bending up.
4. Hold this position for 30 to 60 seconds.
Definitely don’t bounce into this as bouncing can cause
muscle or back injury. You gain more by holding a sustained
hitpihwww strtching-oxerises-quide.comlexercises-fr-serirs imswnnazo%
Exercises for Senirs
stretch,
Repeat this with the left leg
Exercises for Seniors: Calf Stretch
1.
Stand back from a wall and place both hands on the
wall so that your arms are straight.
Place your right foot behind you while keeping your
toes pointing forward.
. Keep your right heel on the ground and your right
knee straight.
Slowly lean forward until you feel a stretch in the
back of your leg.
. Hold this for 30 to 60 seconds. Don't bounce, as a
sustained stretch is more effective and bouncing can
lead to injury.
. From this position bend the right knee, and while
keeping your heel on the ground, hold this position
for an additional 30 to 60 seconds to stretch both
parts of the calf musculature.
Repeat on the left side.
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