Senior Living

“A body in motion,” said Sir Isaac Newton, “tends to stay in motion… .” Newton’s theory describes the behavior of all kinds of physical bodies, from planets to billiard balls. But, you don’t have to be a scientist to appreciate how much easier it is to get up and exercise when you are in the habit of staying physically active and how much harder it is to start exercising again after a long period of inactivity. Finding a regimen that’s right for you and sticking with it are essential to living a longer, healthier life.

According to the CDC, staying physically active is one of the most important things you can do to prevent or delay many of the health problems typically associated with aging. With regular exercise, the risk of developing heart disease, type 2 diabetes, and a long list of cancers—including bladder, breast, colon, kidney, stomach and lung—is significantly reduced, and muscle and bone strength can be maintained and even increased, reducing the risk of osteoporosis (cdc.gov)

BY JEFF CONNORS

One of the most immediate benefits of keeping the body in motion, however, is the effect on the brain. Research shows that right after an exercise session, our thinking and learning skills are sharpened and feelings of anxiety are diminished, reducing the risk of depression and helping us to achieve more restful sleep. Long-term benefits include reducing the risk of developing dementia and Alzheimer’s disease. According to the Alzheimer’s Association, regular exercise benefits brain cells by in- creasing the flow of blood and oxygen, and reduces the risk of obesity and vascular dis- ease, both of which are associated with the onset of vascular dementia and Alzheimer’s disease. (alz.org)

Experts recommend incorporating three types of exercise into your regimen: aerobics, strengthening exercises and balancing activities. Adults 65 and older should include at least 150 minutes of moderately intensive aerobic activity per week (about 30 minutes per day, 5 days a week) or about 75 minutes per week of more intensive activity. Moderately intensive activity can include a brisk walk, dancing, yoga or a game of golf. More intensive aerobic activity can include jogging, hiking or a game of singles tennis. Balancing activities, such as standing on one leg or walking backwards, are recommended three days a week, and muscle-strengthening exercises that work the major muscle groups are recommended two or more days a week. Household chores and everyday activities can also count toward meeting the recommended goals. Light yard work, such as raking or pushing a mower, can count as aerobic activity, and carrying groceries or digging in the garden can count as muscle strengthening exercises.

While these recommendations for staying fit are helpful, nevertheless, they are very broad guidelines. Yet, we are each unique individuals, possessing our own personal preferences, abilities and goals. We are not only more likely to get better results with a regimen designed specifically to meet our own personal needs, we are also more likely to stick with it over the long term.

One of the most innovative trends at top senior communities in recent years has been the creation of personalized fitness and activity programs that address the whole person. At The Admiral at the Lake, a wellness coordinator meets with each resident to create a vitality plan designed around what matters most to them. A 24-hour fitness center replete with stationary bikes, ellipticals, treadmills and strength machines gives each resident the opportunity to work out on their own schedule, and group classes in the fitness studio that focus on developing strength and balance, mindful breathing, and aerobics provide a supportive environment for working out with others. A rehabilitation provider certified in aqua therapy also leads fitness classes in the indoor swimming pool, an excellent option for residents that want a fun, low-impact workout.

Research suggests that regular exercise does not only prevent the onset of memory disorders, it may also slow cognitive decline for those already experiencing memory loss. A UK study of 716 people with an average age of 82 found that individuals who were at the bottom 10 percent of activity levels were more than twice as likely to develop Alzheimer’s disease than those at the top 10 percent. Related studies also indicate that aerobic exercise can actually increase the size of the brain’s hippocampus, which processes and retrieves memories. (alzheimers.org.uk)

Belmont Village is a senior community that has been at the forefront of caring for seniors suffering from cognitive impairment and memory loss. Their research-based Whole Brain Fitness Program combines physical exercise with proper nutrition, mental workouts, lifelong learning, stress reduction, social networking and a strong sense of purpose. Small, ability-centered groups provide structure and support lead by a specially trained team that personalizes care based on an assessment of each individual’s strengths and needs. Strengthening exercises and aerobics play in important role in building new neuro- connections in the brain and improving cell function, resulting in an overall increase in the individual’s cognitive reserve.

The Chicago area’s newest senior community, American House Oak Park, has just opened this summer and provides independent living, assisted living and memory care services under one roof. Their signature research-based Living Well is Being Well program combines sound nutrition, social engagement, cognitive stimulation and physical activity in order to enhance and maintain each resident’s overall satisfaction in life. They define physical activity broadly to include “all movement,” including everyday activities, such as gardening and housework, along with walking, cycling, recreational play and sports. Activities can be personalized to match abilities that facilitate the inclusion and enjoyment of all residents.

The Alzheimer’s Association’s 2022 Walk to End Alzheimer’s will take place on October, 8, beginning at Soldier Field at 9:30 AM. A great opportunity to get some exercise, learn more about Alzheimer’s and raise donations to combat this deadly disease. Go to act.alz.org to learn more about the event and register to participate.