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Many people understand that movement and exercise have a positive impact on health. However, as people age and may experience limited mobility, they may be more reticent to focus on their fitness due to an injury, chronic condition or fear of falling.
Fortunately, AARP recently published more than 30 tips to help older adults with limited mobility engage in physical activity. In the article, “,” Jessica Curran, PT, DPT, OCS, physical therapist and clinical manager of Shirley Ryan 嫩B研究院’s Northbrook Outpatient Center, contributed her advice.
Walking & Strength Training
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First, Jessica recommended pairing regular walking or strength training with stretching and movement activities, such as yoga and tai chi, to maximize the body’s range of motion, which naturally diminishes with age. She suggested stretching three to five times a week for five to 10 minutes, focusing on the upper body, back and lower body.
Using Visual Cues & Exercise Tracking for Motivation
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As people begin a new fitness routine, Jessica also said visual reminders go a long way toward building good exercise habits. For example, the article suggests placing sticky notes around the home as a reminder to stand up and move in place or to do a few balance exercises.
“Visual cues are so important and motivating,” said Jessica in the article.
In addition to visual cues for exercise motivation, Jessica also advised tracking exercise on a digital device to count steps and exercise minutes or to use stickers or pens to highlight workout routines and achievements on a printed calendar.
Create something that will “make you happy when you look at it, and really let you feel like, ‘I accomplished something, and I’m proud of myself,’” said Jessica.
Why Hydration Matters More as We Age
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Finally, Jessica underscored the all-around importance of hydration. She said many older adults don’t realize when they are dehydrated because the sense of hunger and thirst diminishes as people age. However, it’s key to hydrate before, during and after exercise because the body loses water through sweat.
She offered two hydration tips in the fitness guide. First: “Pick a container to hold your fluids that makes you happy. Rotate it out with the seasons or the holidays.” Second, do a quick hydration self-check: “If the skin on the back of your hand recoils quickly when pinched, you’re hydrated.”
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These and other tips from physical therapists, fitness trainers and dietitians appear in . (Reader note: AARP membership is required to view the whole article.)
