Do these exercises to recharge your mental health in old age

Exercises for better mental health in old people

Old age brings its own set of hiccups. From taking time to do simple tasks to feeling underconfident, senior adults face many problems in their later stages of life. The World Health Organization (WHO) reports that anxiety and depression are among the more prevalent mental health conditions among the elderly. Key risk factors for these conditions are social isolation and loneliness. 

It is said that a healthy mind lives in a healthy body. A healthy body can be achieved through regular physical activities. Regular physical activity can help you take charge of your health!

Physical activity for health
Engaging in physical activity can enhance mental well-being, assist in weight management, lower the risk of illness, strengthen bones and muscles, and facilitate daily tasks.

Benefits of physical activity

Anybody, regardless of age, ability, race, shape, or size, among other factors, can benefit from physical activity in terms of their health. The benefits of physical activity include

●Weight management - Exercising helps you to lose weight and maintain it when combined with healthy eating. The amount of physical activity required to manage weight varies widely among individuals.

●Reduced risk for diseases - Engaging in regular physical activity can help maintain heart health by lowering blood pressure and improving cholesterol levels. Further, exercising can reduce your risk of developing type 2 diabetes. It also helps to combat infectious diseases better and lowers the risk of developing cancers like bladder, breast, colon cancer, etc.

●Stronger bones and muscles - You can maintain or grow your muscle mass and strength, by engaging in muscle-strengthening exercises like weightlifting. For senior citizens who have lost muscular mass and strength due to ageing, this is crucial.

According to the Centres for Disease Control and Prevention (CDC), older adults (65 years and older) should perform
★At least 150 minutes a week of moderate-intensity activity such as brisk walking.
★At least 2 days a week of activities that strengthen muscles.
★Activities to improve balance such as standing on one foot.

Physical activity for brain health
You can learn, think, solve problems, and maintain emotional equilibrium by engaging in physical activity. It can lessen sadness or anxiety and enhance memory. You can lower your risk of cognitive decline, including dementia, by engaging in regular physical activity. 

Exercises that are good for mental health

Physical activity of all kinds is beneficial for your body and brain. It can boost your mental health and need not be boring. It is difficult to pinpoint the best exercises for mental health. If you want to exercise for good mental health and add a fun element to it, try following the exercises given below:

Brain Games as mental exercises - Mental health in seniors can be boosted by playing brain games. Playing these games can help with memory, focus, problem-solving techniques, and general brain function. There are many different brain-training games readily available both offline and online. 

Seniors who want to sharpen their brains can play strategy-based board games like Scrabble or Chess, as well as word searches, jigsaw puzzles, crosswords, Sudoku, and memory games. Dice games and card games like Rummy or Uno can also improve memory and concentration while helping seniors engage socially with others.

Mindfulness and meditation - By practising mindfulness and meditation, one can develop a non-judgmental awareness of thoughts, feelings, and sensations as well as attentiveness to the present moment. Numerous advantages, such as reduced stress, greater emotional well-being, improved cognitive function, etc., are possible for seniors who practise mindfulness and meditation. Research has shown mindfulness meditation interventions to improve depressive symptoms in older adults. Hear our expert’s views on mind care on our YouTube video https://youtu.be/mbcTsNdiLv8?si=G14ZHrdmzb9Gv2ns

Movement and other exercises - Physical activity induces changes in the body, which include promoting the development of new brain cells. By enhancing mood, promoting better sleep, and lowering stress and anxiety, it can also indirectly improve memory and thinking. Tai Chi is a kind of martial art that requires learning and memorization of new techniques and movement patterns. It involves slow, deliberate movements.
Tai chi has the potential to improve cognitive function in older adults, according to a study published in the Journal of the American Geriatrics Society.

Tune in to some music at home. Turning and twisting can be enjoyable physical activities. Walk your way! Walk your way up to the park or when going shopping. Use the stairs in place of an elevator. Dogs can encourage an active lifestyle and are wonderful walking companions.
Yoga - Parts of the brain involved in thought, language, memory, attention, and awareness get stronger by practising yoga. Consider it brain-based weightlifting. Memory and other cognitive skills that deteriorate with age may be prevented by yoga. Do some yoga to improve your mental health. Learn to relieve back pain through yoga in our YouTube video https://youtu.be/kwjn7TG_jH0?si=fzZ4MIQAkgtJEvx0

Conclusion

As a senior adult, your mental health can be hampered due to isolation and loneliness. To get it back on track, you can try different exercises while having some fun and interacting with the community. Exercises like walking, Tai Chi, yoga and brain games are good for improving various aspects of your mental health like memory, reasoning, and problem-solving.

Whether you are searching for informative articles, or looking for listings of senior care service providers, Healthy Wrinkles is an excellent resource for all your senior care needs. We also have a great compilation of all the medical expert talks for healthy ageing on the Healthy Wrinkle YouTube channel.
 
Disclaimer: Healthy Wrinkles does not recommend or offer any medical diagnosis, treatment, or advice. The information provided here is only for the awareness of disease or ailment among individuals, caregivers, and the public‌. The advice of doctors, licensed professionals, or therapists who are knowledgeable about your particular situation should always be sought before using the information provided here. It should also not be used in the event of a medical emergency or for the diagnosis or treatment of any medical condition. If you want urgent assistance, contact a qualified medical professional.

References:
1.Mental health of older adults from https://www.who.int/news-room/fact-sheets/detail/mental-health-of-older-adults
2.Benefits of physical activity from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits.
3.Physical activity for different groups from https://www.cdc.gov/physicalactivity/basics/age-chart.html
4.Physical activity boosts brain health from https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html
5.Exercise can boost your memory and thinking skills from https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
6.Reangsing C, Rittiwong T, Schneider JK. Effects of mindfulness meditation interventions on depression in older adults: A meta-analysis. Aging & Mental Health. 2021 Jul 3;25(7):1181-90.
7.Best Brain Stimulating Games for Dementia and Why They Work from https://www.healthline.com/health/alzheimers-dementia/memory-games-for-dementia
8.What kinds of exercise are good for brain health? From https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762
9.Yoga for better mental health from https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health