Bella Vista Health Center Blog
Here’s Why Tai Chi is Good For the Elderly
Tai Chi is particularly beneficial for the elderly because it provides them with the same great benefits as conventional exercise without the risk of injury.
Exercise is one of the most important keys to maintaining physical health and emotional wellbeing. But as our bodies get older, we become limited in the types of exercise we can do. Falls and injury prevention become a high priority, which tends to cross high-impact exercise off the list. The good news is that some low-impact activities have many of the same benefits as conventional exercise. And a few, like Tai Chi, may even have more.
Tai Chi is an ancient Chinese martial art that involves a series of slow, focused movements and deep breathing exercises. It is often described as meditation in motion. But don’t let this calm, peaceful, low-impact exercise fool you—it’s real exercise, and the benefits are numerous. Tai Chi is particularly beneficial for the elderly because it provides them with the same great benefits as conventional exercise without the risk of injury. Plus, it offers a few benefits above and beyond those typically expected from conventional exercise. Here’s why Tai Chi is good for the elderly.
Balance
The slow deliberate movements of Tai Chi help older adults improve their balance. Studies have shown that Tai Chi is one of the best exercises to help reduce falls in seniors.
Strength
Tai Chi strengthens and tones the whole body and is particularly good for the elderly because of its focus on low impact movements that provide a low risk of injury.
Hand-eye coordination
A 2008 study of motor control and hand-eye coordination tested a group of elderly long-term Tai Chi practitioners (three years or more) against a control group of healthy seniors who had never practiced Tai Chi before. The study concluded that the Tai Chi group had better results on the hand-eye coordination test than the control group.
Blood circulation and blood pressure
The combination of stretching and relaxing movements improves blood flow through the veins, allowing it to supply your body with a steady supply of nourishing oxygen and nutrients. Studies also suggest that Tai Chi can lower blood pressure in older adults as effectively as aerobic exercise.
Sleep quality
Insomnia is one of the most common sleep disturbances in the elderly. Tai Chi is said to be just as effective as conventional exercise in improving sleep quality and may be a better alternative for older populations because of its low-impact movements.
Cognitive function and memory
Tai Chi is good for the whole body, including the brain. The breathing exercises help to increase oxygenation and blood flow to the brain, activate the parasympathetic system, and calm the mind, all of which affect cognitive areas of the brain in a positive way. Tai Chi also activates body awareness, mindfulness, spatial memory, and other memory functions that help keep the brain sharp.
Symptoms of depression and anxiety
Research suggests that Tai Chi may be able to relieve symptoms of depression and anxiety. One hypothesis is that while the attention is focused on body posture, movement, and breathing, attention is taken away from the stressors. This suggests that repeated practice can modulate the resting state of the areas of the brain involved with attentional control, providing relief from symptoms of depression and anxiety.
Tai Chi has numerous benefits for helping seniors to stay fit, healthy, and in good spirits.
Physical Therapy, Occupational Therapy, and More at Bella Vista
If you’re struggling with pain or mobility and finding it difficult to get the exercise you need to stay healthy, Bella Vista Health Center may be able to help. We offer a wide range of health services for seniors at our 5-Star skilled nursing facility. Our physical therapy program, occupational therapy program, or other services could be just what you need to optimize your health and your quality of life. For more information on our services, or to schedule a tour of our facility, give us a call at (619) 644-1000 today.
20 Simple Home Exercises For Seniors
Seniors have a wide range of options for exercising at home. But what are the best home exercises for seniors? Check out our list here to find out.
Exercise is an important part of maintaining a healthy lifestyle, no matter how old you are. These days, however, many seniors are reluctant to visit the community centers or public gyms where they took exercise classes before Covid. Fortunately, seniors have a wide range of options for exercising at home. But what are the best home exercises for seniors? Well, it depends on what you’re looking for. Below, we’ve created a list that includes a little bit of everything.
Whether you prefer home exercise equipment, online classes, or you want to mix and match simple exercises to create your own workout, we’ve got you covered. Please discuss it with your doctor before starting any at-home exercise program.
1. Stationary Recumbent Cycling
A recumbent home exercise bike helps provide the benefits of cycling while adding additional fall prevention.
2. Rowing Machine
Rowing is a total body workout that not only strengthens major muscle groups but also increases cardiovascular endurance.
3. Yoga
Yoga helps to strengthen bones, enhance balance, and improve flexibility. Chair yoga is a great option for those in need of pose modification. Online yoga classes for seniors are a great option, too.
4. Chair Squats
Chair squats help increase lower body strength, improve balance, and can help restore everyday functioning for those recovering from injuries.
5. Leg Raises
Leg raises help improve core strength. They can be done seated or standing.
6. Back Leg Raises
Back leg raises increase lower body and core strength. It’s best to hold onto a chair, table or wall while performing this exercise.
7. Side Leg Raises
Side leg raises increase hip mobility, which helps seniors to improve and maintain balance. It’s best to hold onto a chair, table or wall while performing this exercise.
8. Knee Lifts
This seated exercise increases range of motion around the hips, reducing the risk of falls.
9. Tummy Twists
Tummy twists increase core strength and aid in stretching the spine.
10. Arm Raises
Arm raises help to improve range of motion in the shoulders. They can be done seated or standing. Light weights may be added for additional strength training.
11. Wall Push-Ups
Wall push-ups help improve upper body strength, especially in the chest and arms.
12. Single-Leg Stand
The single-leg stand helps to improve balance and coordination. It’s best to hold onto a chair, table or wall while performing this exercise.
13. Toe Lifts
Toe lifts increase strength in the feet and improve balance.
14. Shoulder Rolls
Shoulder rolls help maintain range of motion and mobility in the shoulders, which helps to improve everyday functioning for seniors.
15. Fist Stretch
Opening and closing the fist and stretching the fingers out wide helps to improve strength and mobility in the hand and fingers.
16. Knuckle Bend
The knuckle bend exercise helps to increase range of motion in the fingers.
17. Ball Squeezes
This exercise strengthens the grip, aiding in everyday function and maximizing senior independence.
18. Slow Neck Rotation
Neck rotation exercises help maintain flexibility and relieve stiffness and pain. It’s important to perform this exercise slowly.
19. Floor Stretches
Stretching increases joint mobility, improves balance and coordination, and reduces the risk of injury.
20. Chair Stretches
Seniors who have trouble getting down to the ground can benefit from chair stretches, including the seated side stretch, seated hip stretch, seated backbend, and more.
Physical therapy, occupational therapy, and more at Bella Vista in San Diego
If you or a loved one suffers from pain or immobility that’s keeping you from getting the exercise you need to stay healthy, you may be in need of physical therapy. At Bella Vista Health Center, we offer a wide range of health services for seniors at our 5-Star skilled nursing facility. Whether you’re recovering from an illness or injury, or you’re considering joint replacement surgery and know you’ll need physical therapy, we can help. For more information on our services, or to schedule a tour of our facility. give us a call at (619) 644-1000 today.
How Exercise and Recovery Change with Age
Your entire life you’ve been told exercise is good for you. The benefits are plentiful: It keeps your heart and bones healthy, prevents unhealthy weight gain, and improves your flexibility and appearance. But as you age, the advantages of exercising go beyond the obvious. In fact, as you grow older, an active lifestyle becomes more important than ever.
How Exercise and Recovery Change with Age
Your entire life you’ve been told exercise is good for you. The benefits are plentiful: It keeps your heart and bones healthy, prevents unhealthy weight gain, and improves your flexibility and appearance. But as you age, the advantages of exercising go beyond the obvious. In fact, as you grow older, an active lifestyle becomes more important than ever.
Unfortunately, many seniors assume they are too weak or frail to exercise and fear they will injure themselves. Some have never exercised before and have no idea where to begin, and others associate exercise with doing something strenuous they’re incapable of. While these are all valid concerns, what these individuals don’t realize is that not exercising could pose the biggest risk of all.
Exercise is the key to healthy aging
As they age, seniors who don’t exercise may begin to find that activities they’ve always looked forward to become a little bit harder. Playing with grandchildren, gardening, and shopping are suddenly challenging rather than enjoyable. This becomes frustrating and discourages many aging adults from engaging in physical activity at all. Regardless of your age or current physical condition, regular exercise can actually help alleviate the symptoms of illnesses or pain that prevent you from doing the things you love.
Aside from managing pain and illnesses that often come with aging, exercise can also boost your energy, improve your balance, help you maintain independence and prevent dementia and Alzheimer’s disease. And, reaping these benefits doesn’t have to involve vigorous workouts at the gym. Anything that gets your body moving counts as exercise. Whether you prefer taking a brisk walk, joining a water aerobics class, riding a bike, or playing a game of tennis, you’ll begin to feel the healing effects of exercise right away.
How recovery changes with age
If you haven’t been active in a while, it’s important not to go “all out” right away. Instead, build up your exercise program little by little and give yourself enough time to recover in between activities. As you age, more rest is required to prevent injury or illness. You can also avoid discomfort by warming up, cooling down, and keeping water handy during and after your workout.
At Bella Vista Health Center, we understand the importance of staying active as you age. However, we also recognize that starting a new exercise routine and sticking to it can be challenging the older you get. This is especially true if you are suffering from arthritis pain or recovering from a surgery or illness.
That’s why we provide patients in our care with the medical attention they need as well as access to a variety of exercise opportunities in a supportive, nurturing environment. From yoga classes to physical therapy, we do everything we can to maintain a high quality of life for all our residents. Give us a call and schedule a visit to see first hand how our five-star facility can empower you to be your personal best.