The Benefits of Physiotherapy for Seniors

Age plays a significant role in the way we live our lives. It varies from person to person with the lifestyle they choose. Having an active lifestyle will allow for there to be less health risks than being constantly stationary. However, aging and working less because of retirement will naturally have you resting more than on the go. Working all your life, everyone deserves to retire. But with retirement and working less, comes a responsibility to yourself to continue to move your body. It does not take much to do your part for your body’s ability to be healthy and independent. Health Bound encourages you to stay active and gain strength throughout your lifetime. It takes a village to be committed to your health, which is why our physiotherapists can guide you through any challenges you may face. Having a guide and support system allows you to do even more than you could on your own.

Figure 1. Listening to music and dancing is an easy way to feel good and exercise. Headphones make it easy to walk and dance without missing a beat. Upbeat music is perfect to get you on your feet and moving.

Relearning how to use your body can be a challenge as you age because the same body starts working differently. We understand that it will be difficult at first but with time and the right exercises you can get back to doing things on your own. Independence does not need to be decreased or taken away if you are staying active in your life. The benefits of working out for 2.5 hours a week creates the best outcomes. There are many activities that can be done during this time to get you physically active. Examples of activities are simple things like walking, biking, swimming, dancing, sports, or even recreational activities that can also benefit seniors by becoming more social with each other. As seen in Figure 1, dancing with headphones can be a great solo activity to loosen up and get some fun exercise in. Group activities can allow seniors to bond and do workouts or classes together instead of feeling alone. Applying different activities to your weekly routine will assist you in the overall balance and strength of your body. By doing these exercises, you will be able to increase your heart rate and help your cardiovascular system. A full-body workout will assist with your general health.

Figure 2. Exercises will be given to you after your physio session, which will allow you to do workouts that are suited for you at home. Paper and online versions are available to you.

Working with a physical therapist can allow them to provide you with exercises that fit your body’s needs. Figure 2 displays a man doing exercises at home to encourage more movement. Creating a routine with assistance can bear the best results. When targeting one part of the body, it can be helpful to focus on specific workouts that can assist you more than others. Stiff joints and muscles may need to focus on lower body stretches for the back and hamstrings. Endurance training can assist with overall heart health and can be trained on the bike or treadmill. Not having access to equipment plays a role in what can be done but that does not limit strengthening any part of the body. Sometimes seniors are only starting their active lifestyle later and that is okay. Using your body weight can do wonders, such as squats, sit to stand, leg lifts, and bridges can be very beneficial to improve mobility without overloading joints. Physiotherapists can guide you in the direction of exercising without pain. We are here to guide you through how to age with your body. Bones and muscles work together to keep you strong and keeping them active grants you the ability to use them more.

Figure 3. Lifting weights is the perfect activity to gain muscle and bone density. Taking the time to find the right weight for you can be discussed with a physiotherapist.

After the age of 30, everyone’s bone density will decrease naturally. By doing weight bearing exercises you will be able to keep your bones strong and healthy by continuing to let them grow. It is very important for the exercise to be consistent and build up the weights as you gain strength. If this is something that you are not used to, a physiotherapist can guide you along the way so you can feel comfortable on your own. Figure 3 is an example of how consistency can build muscle and keep you healthy for longer. Osteoporosis is when your bones become weak and brittle, which can be managed with regular physiotherapy, which over 50% of people over the age of 50 have. Tracking the improvements through treatment can help manage the pain and allow you to stay as independent as possible. Having a physiotherapist will encourage you to keep up the routine and homework that is given to you. It is important to follow up with your physical therapist when you feel different parts of your body feel pain or discomfort so you can maintain your mobility. Health Bound Health Network is here to help you prevent chronic conditions that will alter the way you function, well-being and your quality of life. Finding what you enjoy doing while being active is a better motivator than forcing yourself to do something you do not enjoy. Being active is a great way to increase your health span by preventing diseases such as diabetes, cardiovascular disease and dementia. Seniors sometimes develop these things later in life, and that is something we can work with. If you have not been active in your daily life it may take some time to discover what works for you. Having a physiotherapist to guide you will provide you a lot of guidance and support throughout your process.

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Figure 4. Walking is a perfect way for seniors to get their cardio in. Having a buddy makes it even safer in the event of a fall.

Walking is a great way to exercise and reduce your risk of falling. Having a pedometer can show you how often you are walking and how many steps. A great way for you to gauge your pace is to see if you can walk 3,000 steps in 30 minutes. By managing your time and checking your steps you can see how much activity you are participating in. Once a routine comes into place it can be easier to enjoy and find the best places to go when you are walking. Retired seniors will have more time and freedom to choose when they are able to do it and what times work best for them. Speaking to your physiotherapist about your progress can be a great motivator. It has been proven that opening up about your progress with a professional is very effective in attaining the results you want. Health Bound is here to help you in any way possible.

There are a lot of benefits to staying active as you age. Regular exercise can help lower blood pressure and increase your circulation. The higher you get your heart rate the more flow in your body and your ability to gain more muscle and lose weight. Releasing your energy levels through working out will reduce your feelings of anxiety. Going for walks with friends can also be a great way to workout with company and to catch up. Figure 4 shows a couple walking together, allowing them to be there for each other’s balance and support. The more active you are the easier it is on the body to be independent. Seniors become less independent with time, but staying active increases the chances of staying independent. By strengthening your body your heart muscles and lungs also benefit from full usage. Deep breathing helps clear out the lungs and allows for more oxygen to get into the bloodstream. Carrying things such as groceries can benefit you and help with balance and coordination. There are so many great benefits to keeping yourself active and having a guide to assist you in the process. Strength training has been proven to show lean body mass and improve overall physical performance. The leaner you are the easier it is to lift, walk, carry, and balance. Groceries can be difficult, but as shown in Figure 5, even small grocery runs can allow for exercise and stamina to be developed. Aging can be graceful on the outside and inside with mindfulness.

Figure 5. It can be a double benefit to walk to the grocery store and then home with your purchases. This is an easy way to lift weights and get your cardio in.

Health Bound Health Network is here to help find a routine that works for you and makes you feel better in your body. There are a lot of benefits to coming to a physiotherapist as a senior. Creating a treatment plan and working on the parts that are difficult to use can become easier and stronger with work. Seniors would benefit from the support and guidance of a physiotherapist since they can correct form, track any improvements, and increase difficulty when needed. As aging continues the focus may change but overall keeping your health strong enough to be independent or more mobile is always the goal.

Health Bound has 5 different locations that can be utilized. We are in Etobicoke, Toronto, Hamilton, Barrie, and Markham. Please feel free to call us to book your next appointment. All information is located below, or if email is easier please contact us at [email protected].

Toronto – 909 Pape Ave – 416-548-7872

Markham – 4331 14th Ave – 416-850-8558

Etobicoke – 3250 Bloor Street West Unit #111 – 416-236-7778

Barrie – 65 Bell Farm Road – 416-519-3727

Hamilton – 240 James St S – (416) 716-4160

~Written by: Maria Votsis

References:

Geriatric Physical Therapy: Benefits, Tips for Older Adults (verywellhealth.com)

The Benefits of Physical Therapy for Older Adults (webmd.com)

The Importance of Physical Activity Exercise among Older People – PMC (nih.gov)

Motivating older adults to exercise: what works? | Age and Ageing | Oxford Academic (oup.com)

Physical Activity Benefits for Adults 65 or Older | Physical Activity Basics | CDC