Maintaining independence as we age is a paramount goal for many older individuals. Safety, nutrition, and mobility form the pillars of this pursuit, especially for those over 70 who are often retired and keen on avoiding dependency on care services. In this discussion, we will explore essential daily movements that contribute to self-sufficiency, examine potential challenges, and propose accessible exercises to enhance strength and endurance.
Everyday Movements for Home Life: Around the home, basic activities like getting up from a chair, pushing or pulling objects, carrying shopping, climbing stairs, and reaching high or low cupboards are crucial for daily independence. These movements lay the foundation for continued engagement in daily life.
Community Engagement and Extended Movements: Beyond the home, seniors may encounter additional challenges such as walking up hills, covering longer distances, and navigating uneven surfaces. These activities require a broader range of movements, emphasizing the importance of maintaining physical capabilities in various environments
Key Movements for Walking, Playing, and Socializing: Breaking down the essentials, walking, playing, and socializing rely on fundamental movements like sitting, standing, walking, balancing, bending, pushing, pulling, lifting, grasping, and holding. Strengthening these core movements is key to preserving overall physical function.
Assessment Tests and Exercises: Before embarking on an exercise program, certain tests can gauge one's fitness level. These may include a sit-to-stand test, single-leg balance assessment, bicep curls, and the 6-minute walk test. Tailored exercises such as calf raises, sit-to-stands, knee extensions, seated knee lifts, and banded rows can address specific concerns and improve overall strength
Overcoming Barriers to Strength Training: Older individuals often face barriers like a dislike of gyms, fear of difficulty or discomfort, lack of home equipment, time constraints, and financial concerns. However, implementing short, simple daily practices at home can yield significant benefits. Seeking expert advice from an Exercise Physiologist, often covered by Medicare, can provide a structured and subsidized approach to strength training.
Structured Sessions with Exercise Physiologists: Exercise Physiologists offer personalized consultations, follow-ups, and periodic reviews to develop and update exercise programs. Sessions can even be conducted via telehealth for convenience. Chronic disease management plans from doctors may allocate sessions with Exercise Physiologists, making it more accessible for seniors.
In conclusion, maintaining independence is a holistic endeavour that involves incorporating everyday movements and targeted strength training into one's routine. Seniors can dispel common misconceptions about exercise and leverage simple practices to enhance their quality of life.
Consulting with an Exercise Physiologist provides a structured and supported path to achieving and sustaining independence, allowing individuals to age gracefully and actively in the comfort of their homes. Embrace the potential for change, and take the first steps toward a more independent and fulfilling later life.