As our bodies get older, it becomes more difficult to maintain a healthy lifestyle. By choosing the right exercises, it’s still possible for older adults living with dementia to enjoy the perks of staying fit.
Some people living with dementia and Alzheimer’s disease, especially those in the later stages, may be experiencing complications that hinder them from getting around or moving. Their limbs might get sore more easily, they might have decreased stamina and endurance, or they may simply lack interest in activities.
Nonetheless, there still are many ways to get them moving and reap the benefits of regular physical activity.
The Positive Effect of Exercise on Dementia
Doctors and researchers across the board agree that people living with dementia should remain as active as possible in order to maintain their quality of life and well-being.
Some benefits of exercises for people living with dementia include:
- Increased independence: improving their ability to do various daily activities, such as getting dressed, doing the chores, cooking
- Helps to keep bones strong and reduce the risk of fracture
- Improves memory and mental decline
- Reduces feelings of isolation, especially if exercises are done with their loved ones or in a group
- Improves the health of the circulatory system, and lowers the risk of various types of cancer
Getting People Living with Dementia Ready for Exercise
While the positive effect of exercise on dementia is clear, it may be difficult to figure out where to begin. Even if they’ve been physically active before, getting back to a routine may be daunting. Also, the workouts they used to do may no longer be suitable for their current physical condition.
Here are some basic things to consider before engaging in exercises:
Consult with your doctor. It’s always best to seek medical advice before beginning a new exercise routine, especially if the person living with dementia has not participated in regular exercise in the past.
Wear proper attire. Make sure both of you are wearing comfortable, breathable, well-fitting, and weather-appropriate clothes and shoes.
Hydrate properly. Ensure that you and the person living with dementia drink enough water before, during, and after the workout. If you are going outside, it’s always a good idea to have a bottle of water handy to keep both of you hydrated especially in high temperatures.
Take it easy. Manage your expectations about how much exercise can be done at a single time. Short workouts done on a regular and consistent basis can be just as effective and beneficial.
Play their favorite music. Moving along to music engages more than the body– stretching your arms, or stomping your feet along to your favorite beats also activates the mind.
Have them carry an ID. If the person with dementia likes to exercise outside or walk on their own, make sure they have identification with them in the form of a bracelet or an ID card with their full name, address, and emergency contacts.
Exercises for People Living with Dementia: Ideas for Care Partners
Exercise is any form of movement that increases your heart rate. Getting physically active isn’t just limited to putting on your joggers, shoes, and heading to the gym. Even daily activities can provide the same benefits!
If you are a care partner, it’s important to plan exercises according to the individual’s personal preferences, abilities, and interests. Some might like to work out on their own, while others prefer to join group exercises.
While there are many fun ways for older adults to get physically active, workouts that might put a strain on weak joints, atrophied muscles, or decreased balance are best to be avoided or done only under the supervision of a professional trainer. Some of these include abdominal crunches, deadlifts, long-distance running, high-intensity interval training (HIIT), rock climbing, and abdominal crunches.
Remember, doing any form of exercise assumes the risk of injury. Always consult with a physician before trying out any of these exercises.
Walking
Walks are a very accessible form of exercise; all you need are comfy clothes and shoes. Research shows that just 45 minutes of walking three times a week can increase brain volume among older adults 65 and up.
Engage your loved one’s senses with a moderate trail at a nearby park, or simply walk a few laps around the neighborhood. If you have a pet dog, take them along with you. Some older adults might have more difficulty walking than others, so it’s important to set realistic step and distance goals according to their capacity.
Dancing
A 2003 study found that dancing reduced dementia risk in older adults by as much as 76%, twice more than reading. There’s no need to attend formal dance classes or learn a routine to reap its benefits. Even just putting on music and improvising your movements can stimulate the parts of your brain that involve rapid decision-making, which also helps create new neural pathways.
Be inspired by Janice Swink, who brought joy to the hearts of many people through her dancing videos and colorful personality, in spite of her battles while living with frontotemporal dementia.
Chores and other daily activities
The best types of workouts are the ones you can do and sustain every day. Look no further than your daily routines at home! Studies show that older adults who spend more time on household chores, including cleaning, meal preparation, and yard work have greater brain volume, especially in the regions that play a major role in memory, learning, and decision-making. Gardening and mowing the lawn can also be great ways to get moving.
Strength training exercises
Strength training is an essential part of any workout program. Building muscle strength contributes to the improvement of balance, flexibility, and cardiac health. Here are some exercises that can be done easily and safely at home.
Working out with equipment
Lifting weights is key to building muscle. The idea of weightlifting may be intimidating to some, but it’s quite simple. All you need is a comfortable pair of shoes and a pair of dumbbells. If you are just starting, 3 to 5 lbs is a good range for beginners.
A wide variety of strength exercises can be done with resistance bands. These are inexpensive, lightweight, and portable, and can be used even in a small space.
If you don’t have equipment at home, there are many alternatives you might already have in your pantry or storage. Try using canned goods, filled water bottles, big bottles of detergent, or heavy books. Ensure however that these objects can be gripped safely.
Bodyweight exercises: no equipment needed!
Even with no equipment, older adults can still work on their strength and mobility with the help of bodyweight exercise. With these types of movements, the weight of your own body is used as resistance. All you need are comfortable clothes, a little bit of floor space, and a mat, if available, to make movements more comfortable.
Here are the best bodyweight workouts that older adults can do safely at home:
Chair Yoga
Chair yoga is another accessible and low-impact workout that’s perfect for seniors. It puts less stress on the joints and muscles, but still provides the great benefits of a regular yoga routine, including increased flexibility, strength, balance, and an improvement in overall well-being.
Here’s a 17-minute routine that’s friendly for beginners:
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