Safer Exercise Options in Assisted Living in San Francisco
According to the Centers for Disease Control and Prevention, more than a quarter of all U.S. adults 50 years of age or older are inactive. Inactivity was 30 percent higher among those with chronic diseases.
Everyone knows how important regular exercise is, but as we age, some activities become less safe than others. Fortunately, there are usually alternatives for almost any type of recreation that many assisted living communities provide.
This article covers some of the safer exercise options to look for in assisted living in San Francisco. Keep reading to learn about ways to improve elderly health and wellness while optimizing safety.
Walking
Walking is a simple yet effective way to get exercise. It is low-impact, making it easier on the joints than many other exercises. This is especially advantageous for seniors with arthritis or other mobility issues.
Walking can lower blood pressure and improve cardiovascular health in general. It can increase endurance and aid in weight management as well. According to Harvard Health Publishing, some studies have found that walking can even improve immune function.
Walking can also boost mood through the release of endorphins, which can lift mood and even combat pain. This can alleviate stress and mitigate the impacts of many mental health conditions.
Regular walking has also been shown to strengthen bones. It can combat or stave off osteoporosis or similar bone conditions.
Walking can be solitary, which can provide a time for relaxing and introspection. It also can be a social activity. It is a good opportunity to have discussions with friends and enjoy the company of others.
Tai Chi and Yoga
Yoga and tai chi are very popular retirement community exercises -- and for a few very good reasons. Tai chi is an ancient Chinese martial art involving slow, gentle, deliberate movements. Yoga is an Indian practice that combines physical postures and breathing exercises with meditation.
Yoga and tai chi are low-impact, making them extremely safe for joints. They can both improve:
- Flexibility
- Balance
- Coordination
- Strength
Both tai chi and yoga can also help reduce stress and produce an elevated mindfulness and sense of well-being. They can be practiced in a group setting or alone.
There are varying levels of complexity with both exercises. This makes them suitable for beginners as well as advanced practitioners.
For instance, "chair yoga" has become a popular option for individuals who have difficulty standing or balance issues. It adapts yoga exercises to a seated position and can yield the same health results without the risk of falling.
Resistance Bands
Resistance bands are long bands made of rubber or other elastic material. They come in different levels of resistance to let people adjust the intensity of the workout. They also allow for many different types of exercises and stretches.
Resistance band exercises often mimic those done with free weights. However, they are lower-impact, making them less likely to cause strains or sprains. Also, unlike free weights, resistance bands do not have the risk of being dropped on toes, feet, or other appendages, causing injury.
Resistance bands have the added advantage of being able to increase flexibility, something less achievable with free weights. They are also very versatile, allowing seniors to easily target certain muscle groups without excessive strain.
Bodyweight Exercises
Bodyweight exercises are another low-impact option you may find in assisted living in San Francisco. As the name suggests, they rely on the body's weight as resistance. An obvious advantage of this is that these exercises require no special equipment.
There are dozens of types and variations of bodyweight exercises one can perform. Some of the most popular ones include:
- Push-ups
- Arm circles
- Bicep curls
- Tricep extensions
- Squats
- Lunges
- Chair dips
- Planks
The exercises above can help build strength and agility without the risk of free weights. Other retirement community exercises like heel-to-toe walking or single-leg balances can help improve balance and coordination.
Dancing
Perhaps the item on this list with the most potential for fun but still affords many health benefits is dancing. Many communities providing senior care in San Francisco, CA, offer dance classes or events because it is safe and social, and almost anyone can learn it. Popular options include:
- Waltz
- Foxtrot
- Tango
- Salsa
- Cha-cha
- Disco
- Swing
Square dancing and country line dancing are popular group options found in senior living communities as well.
Dancing provides many physical and mental health benefits. It can improve cardiovascular health and increase muscle strength and endurance. It can help maintain bone density and burn calories.
Dancing can reduce stress and anxiety, boosting mood and cognitive function. It also can provide a unique social outlet for participants.
Swimming and Water Aerobics
It doesn't get any more low-impact than swimming and water aerobics. Being gentle on the joints makes water exercises excellent for older people with arthritis or similar conditions.
Water provides natural buoyancy, which reduces stress on bones and muscles. This also makes water exercises a great option for people with balance issues, and it can help improve coordination without the risk of falls.
Water also provides natural resistance, so you can get a great workout without the required movement or high impact of land-based exercises. Direct benefits include improved cardiovascular health, respiratory health, and strength building. Pool exercises are also fantastic for relieving stress.
Finally, water activities (especially water aerobics and similar classes) can be a good social activity. They are a great way to combine fun and fitness with fellowship.
Learn More About the Safe Exercises in Assisted Living in San Francisco
Finding safe senior exercise options in assisted living communities can be challenging. Consider the options above, including the advantages of each, to decide which one might be right for you.
Sagebrook Senior Living provides some of the highest quality assisted living San Francisco has to offer. We are located in the middle of the most desirable neighborhoods in the Bay Area and provide exceptional care and engagement for every resident, regardless of the level of need.
Reach out to us today to learn more about our San Francisco senior housing and activity options.