THERAPEUTIC EXERCISE INTERVENTIONS FOR OLDER ADULTS

Keeping Body and Mind in Shape



Laura Covert
lcovert@pittstate.edu

Exercise vs. Physical Activity
What is the difference between physical activity and
exercise?
Physical activity includes tasks done while working, cleaning,
exercising, and other leisure activities.
Exercise is physical activity that is planned and structured in order
to improve or maintain physical fitness and health.
How much exercise do adults over the age of 65 in
general good health need?
2 hours and 30 minutes of moderate cardiovascular activity PLUS
Muscle strengthening exercise at least two days a week working all
major muscle groups OR
75 minutes of higher intensity cardiovascular activity a week PLUS
Muscle strengthening exercise
10 minutes at a time is fine!
http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html

What should I do?
Remember, exercise is about progression. Take each day
step by step. You know how you feel each day and what
you can and cannot do. Challenge yourself, but be smart
about your body. Perform exercises as tolerated.
Check with your doctor before you begin an exercise
program.
Have fun!

Why should we exercise?
Benefits
Weight control
Decrease risk of cardiovascular disease
Reduce risk of Type 2 Diabetes
Strengthens bones and muscles
Improve mental health and mood
Improve endurance
Reduce risk of falls
Reduce medication
Improve flexibility and range of motion
Help in controlling pain and stiffness
Improve focus and cognition
Focus: Body & Mind
What can you do for exercise?
Cardiovascular/aerobic exercise
Walk/jog/run
Swimming
Biking
Dancing
Join aerobic classes
Add own equipment to aerobic workout
Balls, Frisbees, canes, etc.
Do more coordinated movements
Ask yourself, how can I stimulate my mind at the same time?


Cardiovascular Exercise
Ball Beats (Drums Alive)
http://youtu.be/RAY8-7LrtY0
Stability Balls
Standing or sitting
Frisbees and paper plates
Sitting/standing
Pencils, wooden dowels, etc.
Create various rhythms while exercising


Strength Exercises
Equipment and Options
Dumbbells
Resistance Bands
Exercise Balls & Regular Balls
Body Weight Exercises
How stimulate mind?
Count by 2, 3, 4, 5, 6, etc.

Coordinated movements
If there is pain, do not do the exercise
Take your time and build up strength
8 15 times, complete each set twice
Always maintain good posture and breathe!
CHAIR STANDS
Sit tall in chair. Feet are flat on floor.
Sit towards the middle or front of chair.
Place hands on thighs or arm rests.
Knees are stacked above ankles.
Shift weight forward as you stand up, pressing hands into
thighs or arm rests.
Press heels into ground as you stand up.
Repeat 8 - 15 times, 1 - 2 sets.