Nurses Know! - Improve your health with physical activity

By: Lynn Christian RN

Unfortunately, the lack of physical activity in our senior population has become a significant, yet preventable risk factor that has been proven to attribute to an increase in the number of elderly deaths. It is estimated that two-thirds of adults between the ages of 65-75 are considered to be inactive (Mauk, 2006).

Society seems to have the impression that exercise after fifty is no longer important, however, that can not be further from the truth. Scientific evidence supports that moderate physical activity is instrumental to decreasing mortality, heart disease, colon cancer, diabetes and hypertension in our elderly population. In addition moderate activity, which is considered 30 minutes of walking weekly, and 2 days of strengthening, will also prevent obesity, reduce depression and falls, and increase one's quality of life (Mauk, 2006).

So, how do you get started? First talk to your physician or nurse to be evaluated for your current level of activity and identify barriers that you may find are keeping you from getting started. Your health care professional will help to find simple, yet effective solutions to these issues. Included in these concerns may be safety, pain, fatigue, immobility, and impaired sensory function (Mauk, 2006).

Set realistic goals, wear comfortable loose, yet some what fitted clothing and wear safe fitted shoes. Start slowly, walking is a great place to start, and you can gradually increase your intensity. Also incorporate some strengthening and resistance exercises a couple of days each week. Remember to stretch for about 5 minutes before and after to "warm up" and "cool down". If you are have a cold, flu or other illness, wait to exercise until you have recovered and then resume your routine slowly. Recruiting a friend will not only provide some companionship, but will most likely keep you on task as well ("exercise", n.d.). There is a web site linked below to help you get started and provides some simple exercises that you may incorporate into your new exercise program.
http://familydoctor.org/online/famdocen/home/seniors/staying/754.html
An exercise program empowers you to make a positive impact on your own health, as well as improve your quality of life allowing continuing indepencence.

References

Mauk, K. (2006). Gerontological Nursing Competencies for Care. Massachusetts: Jones and Bartlett
Exercise for the Elderly (n.d.). Retrieved February 7,2007 fromhttp://familydoctor.org/online/famdocen/home/seniors/staying/754.html

Notes: This blog post reflects the work of Lynn Christian RN (pictured above) with minor editing by Shirley Comer RN and was completed as a class assignment. The information in this blog is for informational purposes only. Before beginning or changing a treatment or lifestyle regime you should consult your primary health care provider.