SHARES
The elderly population in Singapore is increasing steadily and the number of residents aged ≥65 was 352,600 in mid-2011. The life expectancy of a person aged 65 is currently 20 years. This means that there are 20 years of life after retirement to look forward to.
We can enjoy our golden years more by staying in peak health. Studies have shown that the elderly lose their independence not only from ageing, but also from inactivity. Exercise has been shown to prevent or delay many diseases such as arthritis, heart disease, diabetes and high blood pressure. People with balance problems or difficulty walking also benefit from exercise. It can also help manage stress or depression, and helps maintain a clear-thinking mind.
- It is important for the elderly to get accustomed to exercise, especially if you haven’t been doing it for years.
- The aim is to start slowly at a low level and then gradually build up the intensity. Sudden unaccustomed exercise may result in death if you have heart problems.
- Exercise programmes should be tailored to the individual.
- All exercises should have warm up and cool down components of at least 10 minutes each.
- Good posture should be maintained during exercise.
- The exercises should be structured to gradually increase in intensity, frequency and duration.
- Regular exercise 2-3 times a week is better than intermittent exercise.
- Benefits of exercise will be lost if they are discontinued, or if the individual falls ill.
There are 4 key exercise areas in which the elderly need to focus on: endurance, strength, balance and flexibility.
Endurance
Endurance exercises are important for the elderly because they increase your heart rate and breathing. They improve your heart, lungs and circulatory system, resulting in better stamina for climbing stairs or carrying shopping. Activities which are suitable for the elderly include cycling, swimming, brisk walking, dancing, gardening or golf.
Strength
Strength exercises build your muscle and increase strength. Small gains in strength may be the difference between being dependent and independent. Strength exercise increase metabolism, helping to control weight and diabetes. They may also prevent osteoporosis. Strength training involves 3 main areas: Back, upper limbs and lower limbs.
Back exercises
Eccentric straight leg raise
- Bring your right knee up toward your chest.
- Keep your left leg on the floor.
- Straighten your right leg and slowly lower to the floor.
- Repeat 10 times with both legs.
Curl up
- Start on back with knees bent and arms on chest.
- Tighten abdominal muscles.
- Breathe in, then exhale as you lift your shoulders off the ground.
- Pause keeping tummy muscles tight.
- Return to starting and repeat 10 times.
Pelvic Tilt
- Lie down on your bed or floor with knees bent.
- Tighten your abdominal muscles and begin to press your lower back into the bed or floor.
- Pause, then relax and repeat 10 times.
Lower limb exercises
Sit to Stand
- Begin by standing with a chair behind you, your knees just in front of the seat.
- Lean forward as you bend your knees and lower yourself towards the chair as if attempting to sit.
- Before you touch the chair, pause then stand back up to a full upright position.
- Repeat 10 times.
Straight Leg Raise
- Lie on your back with one knee bent and one knee straight, toes pointing upward to the ceiling.
- Raise your straightened leg to the level of the other bent knee.
- Return to the starting position and repeat with each leg 10 times.
Side Hip Raise
- Stand, using a chair to balance yourself.
- Lift your right leg to the side as high as comfortable.
- Return to the starting position, then repeat 10 times.
- Continue with the left leg.
Calf Raise
- Stand using a chair to balance yourself.
- Raise up on your toes as high as you comfortably can.
- Return to the starting position and repeat 10 times.
Upper Limb Exercises
Upright row
- Stand with weights in hand in front of hips.
- Feet are shoulder width apart.
- Lift the weight upward toward your chin, bending your elbows.
- Return to the starting position and repeat 10 times.
Overhead Press
- Starting with feet shoulder width apart, weights in hand at chest level, palms forward.
- Raise arms overhead straight up and out together.
- Lower arms to starting position and repeat 10 times.
Biceps Curl
- Hold the weight in your hand at your side.
- Begin with your shoulders straight and your palm inward.
- Bend your elbow toward your shoulder while turning your palm up.
- Return to the start position and repeat 10 times.
Balance
Balance exercises are useful for preventing falls. Falls in the elderly may result in broken hips, back bones, wrists and shoulders. These commonly result in disability and loss of independence. Exercises include standing up and sitting down without using hands for support, balancing on one foot and flexing and extending the hip, and walking heel to toe.
Flexibility
Flexibility exercises stretch your muscles and tissues which surround the joints. They help in preventing injury and also during recovery from injury
Neck Side Stretches
- Sit comfortably in your chair.
- Reach your right arm behind your back.
- Place your left hand on top of your head.
- Gently tilt your head to the left.
- Hold for 5 seconds.
- Repeat with the other side.
Neck Rotation
- Sit comfortably in your chair.
- Look to the right as far as comfortable and hold for 5 seconds.
- Then look to the left as far as comfortable and hold for 5 seconds.
Shoulder Circles
- Sit comfortably in your chair.
- Place fingertips to your shoulders.
- Circle your shoulders 15 times forward.
- Then circle 15 times backward.
Standing Quadriceps Stretch
- Stand with a chair for support.
- Hold on with your left hand.
- Bend your right knee.
- Grasp your right ankle.
- Gently pull up toward your bottom.
- Hold for 10 to 20 seconds.
- Then repeat with the other leg.
Hamstring Stretch
- Select a firm surface to sit upon.
- Extend one leg out onto the surface.
- Slowly lean forward.
- Reach for your thigh, knee or ankle.
- Hold for 20 to 30 seconds.
- Repeat with your other leg.
Calf Stretch
- Stand facing a wall.
- Place your hands on the wall.
- Step forward with your right foot.
- Lean your hips toward the wall.
- Keep your back leg straight, heel on the floor.
- Hold position for 20 to 30 seconds.
- Repeat with the other leg.
With a combination of these exercise and willpower, even the most sedentary senior can make measurable improvement to their fitness and health. Stay active and stay healthy!
This article was written by Dr Siow Hua Ming from Providence Orthopaedics, Mount Elizabeth Novena Specialist Centre, Singapore. To make an appointment with him, visit GetDoc
by Hridya
A biochemist by education who could never put what she studied to good use, finally found GetDoc as a medium to do what she loved - bring information to people using a forum that is dedicated to all things medical. View all articles by Hridya.
